Sciatica pain stems from irritation of your sciatic nerve, the long nerve running from your lower back to your foot, and causes sharp pain, numbness, or tingling that makes even simple movements difficult Movement — not rest — is the key to recovery, because gentle activity increases blood flow, reduces inflammation, and helps the nerve heal faster Short walks, swimming, and simple stretches like knee-to-chest or the cobra pose relieve pressure on the nerve and prevent stiffness during flare-ups Daily habits such as limiting sitting time, improving posture, strengthening your core, and supporting your spine during sleep help stop sciatica from returning Most people recover within weeks when they stay active, use heat and cold strategically, and build strength in their hips and core to protect their lower back

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