Daily, Weekly & Monthly Sciatica Care Routine
Daily:
- Perform 10–15 minutes of targeted stretching for lower back, hamstrings, and glutes.
- Apply a warm compress for 10–15 minutes if pain is intense.
Weekly:
- Include 2–3 sessions of low-impact exercise, such as walking, swimming, or yoga.
- Consider a 15-minute foam rolling or self-massage session.
Monthly:
- Reassess posture and core strength; incorporate strengthening exercises if needed.
- Track pain levels and mobility progress to adjust your routine.
With consistent care, natural remedies can reduce sciatic nerve pain, improve mobility, and prevent flare-ups without heavy reliance on medications.
