- Apply heat or ice. Why heat or ice? Heat (or warmth) dilates blood vessels, this increase blood flow & relaxes your muscles and you may feel less pain. Ice reduce local inflammation and ease the sharp pain. When your sciatica flare-up starts, wrap some ice in a cloth towel and place it on your lower back for about 10 to 15 minutes. If your skin begins to feel numb, remove the ice immediately. Please do not apply ice directly on your skin but rap damp cloth around ice. To apply heat, position an electric heating pad or hot water bottle against your lower back, buttock, or back of your leg for 10 to 20 minutes.
- Stretch your hamstrings. If you do not regularly stretch your hamstrings, they can become tight and inflexible, aggravating sciatica pain. It may seem counter-intuitive, but resting for more than a day or so does not make sciatica go away. Stretching or exercising on the other hand can increase blood circulation to the injured areas and help lessen your pain.
- Give yourself a massage. Give yourself a massage using a tennis ball. To try out this DIY massage, simple lie on the floor and place the tennis ball under your buttock or thigh, slowly roll over it until you find a tender spot to focus on. The gentle pressure from the tennis ball may provide relief similar to what you would get from a typical pressure-point massage. Stop right away if you feel sudden pain
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