Apply a cold pack to the painful area for 15–20 minutes, 3–5 times per day for the first 48–72 hours, then switch to heat if it helps
Avoid activities that trigger or worsen symptoms (prolonged sitting, heavy lifting, deep bending)
Take short, frequent walks instead of long periods of sitting
Use ergonomic support: sit with lumbar support, keep feet flat, and take standing/walking breaks every 30–60 minutes
Sleep positions: lie on your side with a pillow between knees or on your back with a pillow under knees
Perform gentle stretching daily (stop if pain increases):
Piriformis stretch
Hamstring stretch (gentle, with bent knee if needed)
Glute stretch (figure-4)
Hip flexor stretch
Do nerve-friendly mobility exercises:
Sciatic nerve glides (gentle, pain-free range)
Cat-cow and pelvic tilts
Strengthen supporting muscles 2–3 times per week:
Bridges
Clamshells
Side-lying hip abduction
Core bracing (dead bug or modified plank)
Consider over-the-counter pain relief if safe for you: ibuprofen/naproxen or acetaminophen as directed
Maintain normal movement and posture; avoid bed rest unless advised
Try a supportive mattress or cushion to reduce pressure and improve alignment
Use proper lifting mechanics: keep objects close, bend at hips/knees, avoid twisting
Consider physical therapy for a tailored exercise plan and manual therapy
Seek medical care urgently if you have:
New or worsening weakness in the leg/foot
Numbness in the groin or inner thighs
Loss of bladder or bowel control
Severe, unrelenting pain or pain with fever, unexplained weight loss, or recent significant trauma
If symptoms persist beyond 4–6 weeks or are severe, consult a clinician for further evaluation and treatment options