Sit or lie down

Benefits:

• Reduces tightness in back of legs
• Helps relieve nerve pressure

🚶‍♀️ 5. Gentle walking

Why it helps:

• Encourages blood flow
• Prevents stiffness
• Keeps muscles active

👉 Avoid long periods of sitting.

❄️🔥 6. Cold and heat therapy

• Ice packs ❄️: reduce inflammation (first 24–48 hours)
• Heat pads 🔥: relax tight muscles later

🪑 7. Improve sitting posture

Tips:

• Use a chair with lower back support
• Keep feet flat on the ground
• Avoid slouching

⚠️ What to avoid with sciatica

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