A Sharp Pain That Travels Down Your Leg? You’re Not Alone

That sudden, burning pain starting from your lower back and shooting down your leg can be scary.

Many people think the only solution is strong painkillers.

The good news?

Sciatica can often be managed and relieved without heavy medicines.

What Is Sciatica?

Sciatica happens when the sciatic nerve gets irritated or compressed.

This nerve runs from your lower back, through your hips, and down your leg.

Common reasons include:

• Slipped or bulging disc
• Tight muscles in the lower back or hips
• Poor sitting posture
• Weak core muscles
• Long hours of sitting without movement

Natural Ways to Get Relief from Sciatica

1. Move More, Sit Less

Long sitting puts pressure on your lower spine.
Try standing up or walking for 2–3 minutes every 30–40 minutes. Even small movement helps reduce nerve pressure.

2. Gentle Stretching

Stretching tight muscles can reduce irritation on the nerve.
Helpful stretches include:

• Hamstring stretch
• Lower back stretch
• Hip and glute stretches

Avoid aggressive or painful stretching.

3. Strengthen Your Core

Your core muscles support your spine. When they’re weak, your back takes extra stress.
Simple exercises like pelvic tilts, bridges, and controlled core exercises can make a big difference over time.

4. Heat and Ice Therapy

• Ice helps reduce inflammation in early pain
• Heat relaxes tight muscles and improves blood flow

Use for 15–20 minutes, not directly on skin.

Why Physiotherapy Works Better Than Painkillers

Painkillers only mask the pain. They don’t fix the real cause.

Physiotherapy focuses on:

• Correcting posture
• Improving movement
• Reducing nerve irritation
• Preventing pain from coming back

When Should You See a Physiotherapist?

If pain lasts more than a few days, keeps returning, or affects walking,

don’t wait.

Early treatment leads to faster recovery.

If you’re in Sargodha, consider consulting Dr. Farjad Afzal,

a physiotherapist known for treating sciatica and back pain using safe, effective, and personalized physiotherapy techniques

— without relying on strong medicines.