July 21, 2025, 2:08 am | Read time: 9 minutes

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Sciatica Pain

About 120,000 people in Germany struggle each year with the unpleasant symptoms caused by irritation or inflammation of the sciatic nerve.¹ You might be more familiar with the medical term “sciatica,” but it’s commonly referred to as “sciatica” in everyday language. The nerve is the longest in the body, running from the lower back through the buttocks to the leg.

Back Pain, Lumbago, or Sciatica?

Back pain, sciatica, and lumbago are often lumped together, but there are clear differences. Classic back pain usually remains confined to the lower back and often results from tension. Lumbago manifests as sudden, severe pain in the lower back, making movement almost impossible.

Sciatica, on the other hand, is recognized by radiating pain that extends from the lower back through the buttocks to the leg, often accompanied by tingling, numbness, or muscle weakness. The cause here is irritation or inflammation of the sciatic nerve, not just tense muscles. It usually disappears on its own after a few days.²

Symptoms

The sciatic nerve consists of motor and sensory fibers, which is why the symptoms can vary greatly. The sensory parts supply, among other things, the hip joint and the skin on the lower legs and feet, except for the inner side, which is why pain and sensory disturbances often occur precisely in these regions.³ Symptoms include:

• Stabbing, burning, or pulling pain in the lower back
• Pain radiating from the buttocks to the leg, often to the foot
• Increased discomfort when coughing, sneezing, or sitting
• Tingling and numbness in the affected leg
• Possible muscle weakness in the leg
• Restricted mobility
• Pain usually affects only one side of the body
• Everyday movements can be painful

Causes of Sciatica

The cause of sciatica pain is usually quickly identified: something is pressing on or irritating the sciatic nerve. Most often, a herniated disc is to blame, where a “cushion” between the vertebrae slips and presses on the nerve. But tense muscles in the lower back or buttocks can also significantly affect the sciatic nerve. Other triggers include spinal canal narrowing, minor injuries, or, in rare cases, inflammation and tumors.

Also interesting: “I worked as a chiropractor for a long time – this is what the method does for back pain”

Sciatica During Pregnancy

Many pregnant women experience sciatica symptoms starting from the 35th week.⁴ There are three reasons why this occurs:

1. The baby presses against the nerve: By the 35th week, the baby has grown enough that its weight and size can exert pressure on the mother’s sciatic nerve.
2. Muscle tension: By the time of birth, a pregnant woman can gain up to thirty percent of her body weight. In addition to the baby, the enlarged uterus, additional breast tissue, and amniotic fluid contribute to this. The weight gain and shift in the body’s center of gravity often result in an exaggerated hollow back. This leads to muscle tension in the lower back and can ultimately compress the sciatic nerve.
3. Herniated disc: Sometimes, a herniated disc can occur during pregnancy. The hormone relaxin loosens the ligaments that usually stabilize the spine. This makes the support system more unstable than usual. When the additional weight of pregnancy is added, the strain on the spine and discs increases. Under these conditions, a disc core in the lumbar spine can slip and press on the sciatic nerve.

What Helps?

• Massages: A gentle massage can help, especially with sciatica problems related to muscle tension in the back.
• Back exercises: The “cat and cow” exercise can help relax tense muscles and thus reduce the pressure on the sciatic nerve.
• Spinal relief: When sciatica pain suddenly occurs, it can be relieving to support yourself on a table and alternately shake out your legs until the discomfort subsides.
• Heat: A warm cherry pit pillow can be very soothing. Simply attach the pillow to the lower back to relax tense muscles.
• Side position: Since sciatica symptoms usually affect only one side of the body, it is advisable to lie on the pain-free side. A pillow between the knees can provide additional relief and comfort.

Grandma’s Home Remedies for Sciatica

Our grandmothers already knew: Simple home remedies can often provide relief for sciatica pain. These traditional applications can generally help alleviate the pain, but if the pain persists or is severe, medical advice should always be sought.

• Heat applications: Heat can promote circulation and relax tense muscles. A warm cherry pit pillow, a hot water bottle, or a warm bath can be soothing. Fifteen to twenty minutes are usually sufficient.
• Cold applications: For acute pain, cold can have an anti-inflammatory effect. A cold cloth or ice pack on the lower back for fifteen to twenty minutes can be helpful.⁵
• Herbal pillows: Pillows filled with thyme, yarrow, or chamomile provide warmth, and their scent can have a calming effect.

Immediate Measure: Stretching

Pull Knee to Shoulder

Lie comfortably on your back with your feet hip-width apart, so your knees are bent. Now, grasp your left knee with both hands and gently pull it toward your left shoulder, but only as far as it feels comfortable. Hold the stretch for about 30 seconds. Repeat the exercise three times, then switch legs. To finish, you can pull both knees to your shoulders simultaneously and hold the position briefly again.⁶

Cat and Cow

Get into a tabletop position, with hands shoulder-width apart and knees hip-width apart. As you inhale, lower your belly toward the floor, slightly lift your head, and gently draw your shoulder blades together–this is the “cow position.”

As you exhale, round your back upward, draw your chin to your chest, and slightly tighten your abdomen, like a cat arching its back–thus reaching the “cat position.” Perform this fluid transition several times in your breathing rhythm.⁷

Long Stretches in Kneeling Position

Sit in a kneeling position and then slowly bend forward with a straight back until your buttocks rest on your heels. Stretch your arms forward, with the palms facing down on the mat. Remain in this position for about two minutes.

Walking Instead of Sports

Those suffering from acute sciatica symptoms should initially avoid intense sports. As a rule of thumb: Avoid anything that intensifies the pain. However, a leisurely walk is recommended. Prolonged sitting or complete bed rest can even worsen the pain. Gentle walking, on the other hand, promotes circulation and gently activates the muscles. A walk in the fresh air is not only easy on the joints but also helps keep the body moving without unnecessarily straining the back. This way, the sciatic nerve can recover while still doing something for your health.

When the Mentioned Measures Don’t Help

If stretching exercises, grandma’s tried-and-true home remedies, and regular walks don’t bring improvement or the pain even worsens, it’s important to see a doctor. Especially in cases of:

• persistent or very severe symptoms
• numbness
• paralysis symptoms
• problems with urination and bowel movements

a doctor should be consulted quickly. A doctor can clarify the exact cause, initiate targeted therapies, and rule out serious illnesses. Professional treatment is especially necessary if daily life is severely restricted by sciatica symptoms or if the symptoms persist for several weeks.

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Prevention is Better Than Cure

• Strengthen the Core: Sports and targeted exercises for the back and abdomen stabilize the spine and relieve the sciatic nerve.
• Ergonomic posture: Pay attention to a back-friendly posture when sitting, standing, and lifting. Ergonomic furniture and aids at the workplace are recommended.⁸
• Keep weight in check: A healthy body weight reduces the strain on the spine and thus the risk of sciatica pain.
• Stretching exercises: Regular stretching of the back and leg muscles improves flexibility and prevents tension.
• Avoid prolonged sitting: Change your position frequently and stand up in between to reduce lack of movement and pressure on the sciatic nerve.
• Proper lifting: Always lift heavy loads from the knees and with a straight back to avoid overloading and misloading.