How to Get Rid of Sciatic Pain Fast: Home Tests and Treatments
EastWest Physiotherapy Burnaby
Sciatic pain can be incredibly frustrating—whether it feels like a deep ache, a burning sensation, or sharp shooting pain down the leg. But how can you tell what’s causing it? And more importantly, how do you get rid of sciatic pain fast?
Let’s break it down and show you how to test, treat, and relieve sciatica at home—safely and effectively.
What Is Sciatica?
Sciatica happens when the sciatic nerve—which runs from your lower back, through the buttock, and down the back of your leg—is irritated or compressed. This can lead to:
- Low back pain
- Buttock or hip pain
- Numbness or tingling down the leg
- Pain that worsens when sitting or bending
The most common causes? A lumbar disc bulge or piriformis syndrome.
Where Is Your Sciatic Pain Coming From?
1. Disc Bulge or Herniation (Low Back Origin)
2. Piriformis Syndrome (Hip Origin)
The piriformis muscle deep in the buttock can tighten and compress the sciatic nerve, especially after prolonged sitting or overuse.
Home Tests to Identify the Cause
Straight Leg Raise Test (For Disc Issues)
How to do it:
- Lie on your back with legs relaxed.
- Raise one leg straight up (keep the knee straight).
- Stop if you feel pain in the back, buttock, or shooting down the leg (below the knee).
What it tells you:
If pain shoots down the leg between 30–70 degrees, it may indicate a disc herniation affecting the sciatic nerve.
Prone Extension Test (Also for Disc Bulge)
How to do it:
- Lie flat on your stomach.
- Place your hands under your shoulders (like a push-up).
- Slowly press your upper body up, keeping hips on the floor.
What it tells you:
If this reduces or centralizes your leg pain, it likely responds well to McKenzie extension exercises.
🛑Stop if: Pain worsens, or symptoms move further down the leg.
FAIR Test (For Piriformis Syndrome)
How to do it:
- Lie on your side with the painful leg on top.
- Bend your top knee to 90°, pull it slightly forward, then across your body.
- Gently rotate the lower leg outward (hip internal rotation).
What it tells you:
Pain or tightness deep in the buttock that may radiate down the leg = Possible piriformis syndrome.
Tender Point Test (For Piriformis Syndrome)
Press firmly into the center of your buttock (between the sacrum and hip).
If it’s extremely tender and mimics your sciatic symptoms, you may have piriformis irritation.
Please note that these tests are not conclusive; rather, they provide guidance on the likely source of your issue. If you are uncertain about the results, it is recommended that you consult your physiotherapist or physician for further evaluation.
How to Get Rid of Sciatic Pain Fast (Disc Bulge)
If your symptoms are coming from a disc herniation, try the McKenzie Extension Protocol:
1. Prone Lying
- Lie face down with arms at your sides or under your forehead.
- Hold for 2–3 minutes.
✅ Eases pressure on discs and nerves.
2. Prone on Elbows
- Prop yourself on your elbows while lying face down.
- Keep hips on the floor.
- Hold for 2–3 minutes or repeat 10 short holds.
3. Prone Press-Ups
- Start face down, hands under shoulders.
- Gently press your upper body up (cobra pose), keeping hips down.
- Repeat 10 times.
4. Standing Back Extensions
- Stand upright, hands on your lower back.
- Lean backward slowly, return to standing.
- Do 10 reps.
✅ Useful if lying down isn’t an option.
🛑 Stop immediately if:
- Leg pain increases
- You feel numbness, tingling, or sharp back pain
How to Get Rid of Sciatic Pain Fast (Piriformis Syndrome)
If your sciatic pain is from the hip or glute, focus on stretching, releasing, and strengthening:
1. Figure-4 Stretch
- Lie on your back.
- Cross the painful leg over the opposite knee.
- Pull the uncrossed leg toward your chest.
2. Seated Stretch
- Sit upright, cross one ankle over the opposite knee.
- Gently lean forward.
3. Glute Release with Ball or Foam Roller
- Sit on a tennis ball under your glute.
- Roll gently to find tight spots.
- Hold on sore spots for 20–30 seconds.
4. Hip Strengthening
- Clamshells: Lie on your side, open your top knee while keeping feet together.
- Bridges: Lie on your back, knees bent, lift hips up.
5. Posture and Movement Breaks
- Avoid long periods of sitting.
- Get up every 30–45 minutes.
- Sit on a cushion and keep your hips level.
When to See a Physiotherapist
- Lasts more than 2 weeks
- Gets worse with movement
- Causes weakness or foot drop
…it’s time to consult a physiotherapist.
At EastWest Physiotherapy Burnaby, we help you get fast relief using a blend of hands-on therapy, acupuncture, and guided rehab.
✅ Final Takeaway
Whether your sciatic pain is from a disc bulge or piriformis syndrome, targeted home treatment can help you feel better fast. Use the right stretches and exercises—and don’t wait too long to get help if symptoms persist.
📍 Book your consultation today at East West Physiotherapy to start your recovery journey.