How to Relieve Sciatica Pain at Home San Diego, CA

Sciatica is one of the most common and frustrating conditions people face. That sharp, shooting pain down the leg or constant ache in the lower back can make sitting, standing, or even sleeping difficult. While many assume surgery or strong medications are the only solutions, the truth is there are safe, effective steps you can start at home right now to relieve sciatica pain.

Here are three of the best strategies you can use today:

1️⃣ Sit Less to Reduce Disc Pressure

When you sit, the pressure on your lower back discs increases by up to 35% compared to standing. If a disc is already bulging or irritated, that extra force can inflame the sciatic nerve and make symptoms worse.

✅ What to do:

Avoid long stretches of sitting.

Stand up every 30–45 minutes.

Use a standing desk part of the day if possible.

Even small breaks throughout the day give your spine relief and help calm sciatic irritation.

2️⃣ Foam Roll the Glutes (With Caution)

Tight glute muscles can press directly on the sciatic nerve, adding to the pain. Foam rolling gently loosens these muscles, improves circulation, and reduces tension.

✅ How to try it:

Sit on a foam roller with knees bent and feet flat.

Cross one ankle over the opposite knee.

Slowly roll the glute area for 1–2 minutes per side.

⚠️ Skip this step if rolling causes shooting pain down your leg. Stick to lighter stretching instead.

3️⃣ Short Walks to Promote Healing

Walking creates gentle, rhythmic movement that improves blood flow and delivers nutrients back into your spinal discs. This helps them stay healthier and reduces nerve irritation.

✅ How to do it:

Take 5–10 minute walks, 4–6 times per day.

Keep the pace slow and steady.

Walk on flat surfaces with supportive shoes.

This simple habit reduces stiffness, calms inflammation, and supports natural healing.

Why These Methods Work

Together, these strategies:

Lower pressure on the sciatic nerve

Improve circulation and mobility

Support spinal disc health naturally

They’re safe, non-invasive, and can be started immediately from the comfort of your home.

When Home Care Isn’t Enough

While these steps help, they don’t always fix the root problem: compressed spinal discs pressing on nerves. That’s where advanced treatments like FDA-cleared Non-Surgical Spinal Decompression (NSSD) using the DRX9000 come in.

At The Spinal Decompression & Chiropractic Center of San Diego, I’m Dr. Cassidy Boelk, DC — a Certified Spinal Decompression Doctor and Certified Pain-Free Performance Specialist. I’ve spent nearly 20 years helping patients avoid surgery and have personally overseen more than 75,000 spinal decompression treatments. With 7 DRX9000 machines (the most researched and effective system available), patients from San Diego and across the world seek out my care for lasting relief.

If sciatica has been interfering with your life, we may be able to help you finally get back to living pain-free.

📍 The Spinal Decompression & Chiropractic Center of San Diego 5095 Murphy Canyon Road, Suite 300 San Diego, CA 92123

📞 Office Phone: 619-298-0800 📱 Office Cell: 619-884-8298 🌐 www.SanDiegoBackCare.com

👉 Next Step: Call today to schedule your no-charge consultation and find out if you’re a candidate for Non-Surgical Spinal Decompression. Relief may be closer than you think.