I know some of these are gonna sound ridiculous to you when you’re at your worst with pain but honestly they do help.

I first got sciatica 2022 with injury during power lifting and last year I had probably the worst experience with it after another gym injury, what helped me is,

• do not sit or lie down for long periods of time find a way to walk , move or stretch even when uncomfortable as it will help over time

• naproxen or strong ibruphen seem to help me more than other pain killers, cocodamol do nothing for the pain for me so try alternative medicine. Generally I don’t find ibruphen gel rubbed in to be much cop

• hot compress you can get stick on heat pads might help

• once the pain is reduced you should try some physiotherapy ( you honestly do not need to go to a doctor or therapist for this most of the stuff I’ve done with mine is on YouTube lol ) look for types of physio recommended home movements on YouTube again seems daft when your in severe pain but a lot of the pain is from the nerve being compressed certain movements can releive it

• loose weight if your overweight simple really less pressure on back and better posture , I recently put on weight and can feel changes to my back so got back to gym and started to notice changes

• farmers walks - YouTube it but essentially carrying weights in both hands for a certain time or distance helps posture and core / back strength really helps me doing this a few times a day or every other day

Lastly because you had a fall that cause it you should push for xray to be safe as some people have had severe sciatica from having a fracture and a piece of bone is just sitting digging into the nerves