How To Get Rid Of Sciatica Pain Naturally: 5 Steps That Help
If youve had sciatica, then you know the pain it can cause in your lower back or legs. It can range from mild, annoying pain to sharp, burning pain, or can become excruciating. Sciatica can often be mistaken for a disc injury, lower back pain, pelvic pain, or hip pain. And knowing how to get rid of sciatica is crucial to getting you feeling healthier and happier.
How Do I Relieve Sciatic Pain
People suffering with sciatica know just how painful the condition can be. The back pain caused from the inflamed sciatic nerve can be excruciating at times. Fortunately, there are a number of ways to ease sciatic pain and make it possible to continue enjoying many daily activities.
Before attempting to use any type of home remedy for sciatic pain, it is important to consult with a physician. Your doctor can determine if there are any properties associated with the home remedy that could interfere with any medication you are taking. Along with decreasing the efficacy of your medications, some of the products used in home remedies may actually trigger an adverse reaction when combined with prescription medication. Never take anything before speaking with your doctor about possible side effects or negative interactions.
One method of easing sciatic pain that works for many people is the application of cold packs to help calm flare-ups of nerve pain. To make a simple home ice pack, place crushed ice in a sealable plastic bag, then wrap in a hand towel. You can also use bags of frozen vegetables if necessary. Apply the cold for at least twenty minutes. Repeat throughout the day as needed.
Stretches For Pain Relief
Certain stretches may provide some relief for people experiencing sciatica-related pain.
Anecdotally, most people with sciatica do find stretching helps relieve pain. However, people with sciatica should speak to a doctor before doing any sciatica stretches to avoid further injury.
A doctor or physical therapist may recommend that people perform several of these stretches each day:
- knees to chest
- knee to shoulder
Follow these simple instructions to perform these stretches for sciatica pain relief:
If any of these exercises make the sciatica worse, stop immediately. It is normal to feel stretching during these movements, however it is not normal for the sciatic pain to increase.
As well as stretching, some people who experience sciatica symptoms also try other home remedies to ease their pain and discomfort.
Other home remedies include the following:
- Ice: Icing the area for 20 minutes several times a day for the first two to three days after the pain begins.
- Heat: Using heat on the area after the first few days.
- Anti-inflammatories: Taking anti-inflammatory medications to ease the pain. Ibuprofen is available for purchase over-the-counter or online.
Anyone that experiences sciatica for longer than a month should seek medical attention. Additionally, any person that has severe sciatica should seek medical care as soon as possible.
Sciatica is a symptom of a problem and not the problem itself. As such, it has many potential causes.
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Wear A Lumbar Or Hip Brace With Groin Support
Braces worn over your lower back intermittently and for short durations can help stabilize and support the lumbar tissues. Lumbar braces limit excessive spinal movement and can relieve pain from nerve roots.4 Certain types of braces also provide additional support to the groin area and may help relieve radiating pain in this region.
Reduce Inflammation Through Nutrition
A diet rich in whole grains, natural foods, fruits, vegetables, nuts, fatty fish, such as salmon, and soluble and insoluble fiber can be effective in reducing inflammation.1 Curcumin , ginger, green tea, and black tea are also potent sources of anti-inflammatory substances1 that help build up immunity and improve overall health.
Following this type of diet will help build the levels of anti-inflammatory substances in your body over time and may reduce the occurrence of sciatica in the long-term.
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Sciatica Pain Relief: Exercises Stretches And Surgical Options
If youve been diagnosed with the annoyance and discomfort of sciatica nerve pain, you may be wondering, How can I get relief? Treating sciatica pain can take several different forms, depending on the root cause of your sciatica problem and the severity of your symptoms.
Stretching In The Forward Pigeon Pose
There are more variants of the pigeon pose and the forward one is just as efficient when not sure how to relieve sciatic nerve pain fast.
Bottom line, these are some of the easiest solutions out there when not sure how to relieve sciatic nerve pain fast. Exercises are quick and efficient and should only take a minute or two results are incredible though.
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Heat Things Up Or Cool Them Down
Hot and cold may be opposites, but both can help keep you comfortable. Cold treatment is usually best for an injury that just happened. After about 72 hours, doctors usually suggest switching to heat. Use an ice pack that’s wrapped in a towel or try a heating pad for about 15-20 minutes at a time. Be careful not to burn your skin.
What Does Sciatica Feel Like
Radiating pain is the most common complaint of sciatica. Also known as radicular pain, radiating pain refers to pain that follows the path of a nerve. In the case of the sciatic nerve, it travels from the lower back distally to the buttock, thigh, calf, and foot.
People with sciatica may also describe the pain as sharp, burning, shooting, or tingling . In some cases, the pain may be accompanied by numbness or weakness in parts of the leg.
People with sciatica often describe the pain as severe. However, once the root issue causing pain is identified and treated, the pain will usually be reduced and/or resolved in just a few weeks.
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When Is Surgery Considered
Spinal surgery is usually not recommended unless you have not improved with other treatment methods such as stretching and medication, your pain is worsening, you have severe weakness in the muscles in your lower extremities or you have lost bladder or bowel control.
How soon surgery would be considered depends on the cause of your sciatica. Surgery is typically considered within a year of ongoing symptoms. Pain that is severe and unrelenting and is preventing you from standing or working and youve been admitted to a hospital would require more aggressive treatment and a shorter timeline to surgery. Loss of bladder or bowel control could require emergency surgery if determined to be cauda equine syndrome.
The goal of spinal surgery for sciatic pain is to remove the pressure on the nerves that are being pinched and to make sure the spine is stable.
Surgical options to relieve sciatica include:
Microdiscectomy: This is a minimally invasive procedure used to remove fragments of a herniated disk that are pressing on a nerve.
- Laminectomy: In this procedure, the lamina that is causing pressure on the sciatic nerve is removed.
Stretches For Conditions That Mimic Sciatica
Lower back and leg pain that mimics sciatica can also originate from other musculoskeletal sources, such as your sacroiliac joints or your piriformis muscle . In such cases, the lumbar rotation SI joint stretch and the supine piriformis stretch may help provide meaningful relief.
Watch how to do a Lumbar Rotation SI Joint Stretch on Arthritis-health.com
Gentle stretches that target the lower back and hips can help reduce sciatica pain, as well as improve range of motion. Try these stretches when your sciatica pain starts to flare up. In addition to decreasing the pain, the stretches can also help build strength and stability in your lower spine and legs and prevent future recurrences of sciatica.
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> > > The Shocking Ways Your Tight Hips Are Holding You Back
Many people have tight hips. A tight hip is caused by muscle tension in the hip flexors. These muscles stabilize the pelvis, move the legs sideways, and shorten in order to draw the knees in toward the chest. They are also responsible for poor posture and misalignment of the head. They are located on the front of the inner hip. They are a vital part of the core. If you want to avoid the discomfort and stiffness that can accompany tight hips, here are some tips to keep your hips healthy.
Tight hips can cause lower back pain and difficulty standing up straight. You can also perform a hip flexor test to determine if you have tight hips. You need to lie on a flat surface and have someone hold your leg. If you have a tight hip, your thigh will rise. If you feel pain while bending, you may have tight hips. Try to do some light stretches.
Treating Sciatic Nerve Pain At Home
Thankfully, many cases of sciatica can be resolved with conservative treatments. Over-the-counter medications, including ibuprofen and other anti-inflammatories, can decrease inflammation and improve pain. Both heat and cold therapy can help, as well ice can be used to reduce swelling and minimize pain, and heat is useful for stimulating blood flow and relaxing stiff muscles.
Some patients want to just lie in bed when the pain is too bad, but we dont recommend that. Taking it easy for a few days is fine, but prolonged bed rest can make the problem worse. Instead, if the sciatic pain is really interfering with the patients ability to move around, its time to make an appointment with a doctor.
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How To Treat Sciatica At Home 8 Effective Ways Included
Sciatica has sadly become common and is marked by pain radiating down the buttocks and legs from the lower back. If left untreated, the pain can be incapacitating. Thus, it is wise for those having sciatic nerve pain to consult a healthcare provider for diagnosis and treatment.
However, what most of us do not know is that the initial sciatica pain, which is usually mild or moderate and is not accompanied by tingling or numbness, can fade in three months with a few natural treatments at home. So, lets go through the most recommended home remedies.
What Is Sciatica Exactly
Sciatica isnt actually a condition, its simply what we call the pain caused by the irritation of the sciatic nerve. The sciatic nerve is the longest nerve in the human body and because it covers so much area, there are lots of opportunities for it to become irritated. Sciatica is usually caused by a compressed nerve in the lower spine and the pain it produces can range from rather mild to very severe. Its estimated that up to 40 percent of people will experience sciatica at least once in their life and if youre one of those people, you know it can be very painful and annoying.
Some people confuse general back pain with sciatica but sciatica isnt limited to just the back. The sciatic nerve runs from the lower back, through the buttocks, and down the legs, ending just below the knee and pain can radiate from any of those areas depending on where the irritation occurs. Its important to note that the pain can occur at any point along the course of the sciatic nerve depending on where the irritation exists and it doesnt have to run the full length of the nerve.
Sometimes, sciatica creates numbness in the leg along the nerve and a tingling pins and needles sensation in one foot. It can be accompanied by numbness in the leg, pain while standing, difficulty breathing, and even anxiety symptoms.
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Exercises And Stretches For Sciatica Pain Relief
Sciatica discomfort caused by physical issues in soft tissuesincluding muscles, tendons, and ligamentsmay be improved through exercise and stretching. Your physician may prescribe specific movements to help train your core muscles and improve your posture. Others can help to stretch and relax the lower back. These moves may help to strengthen your core and lower back area, relieving pressure on the sciatic nerve. Stretching can also help to subdue spasms.
How To Prevent Future Sciatic Nerve Pain
Despite the many conditions or illnesses that can lead to sciatica, this specific type of pain always originates from pressure placed on the nerve and relieving that pressure is the best way to ensure that sciatic nerve pain doesnt return in the future. Unfortunately, you can only properly address some conditions involving damaged discs or a narrowing spinal column with surgery. But many other back issues respond well to the home remedies and exercises mentioned above. In general, you will experience less sciatic nerve pain if you lose excess weight, stop smoking, improve your core and back strength, and increase your hip and hamstring flexibility. With those goals in mind, consider beginning training at a local gym or buying a membership at your local pilates or yoga studio.
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> > > Why Static Stretching Is Not The Answer Click Here< <
Compression can help relieve hip flexor pain. Using an elastic bandage or heating pad on the infected area will also reduce the swelling. Hot showers and heat patches are also helpful for relieving tightness. Medications should not be taken for more than ten days, as they may lead to bleeding in the stomach. Likewise, people who have strained their hip flexor muscles should refrain from activity for ten to fourteen days.
Cold therapy can help reduce pain and inflammation. Ice packs can be applied for up to 15 minutes at a time, but heat can also be applied to relieve muscle tightness. You can also use moist heating pads or ice to help alleviate the pain. To reduce muscle tightness, hot showers are recommended. Anti-inflammatory medicines and over-the-counter medications can be effective for pain relief. It is essential to consult a medical professional if these remedies dont relieve your symptoms.
Home pain relievers can be an effective method of treatment. Acetaminophen and NSAIDs can be used as a temporary solution to help relieve pain and inflammation. However, if your symptoms do not improve, you should see your healthcare provider immediately. Although these measures are effective, they may not be enough. If you have sustained a severe injury to the hip flexors, you should seek professional help.
How To Relieve Sciatic Nerve Pain
Has radiating, shooting sciatic pain in your low back and legs got you down?
I mean, literally, on the couch, in pain?
You may be tempted to stay down. After all, who wants to get up and get moving when theyre in pain? But I urge you to give movement a chance.
First, because not moving can actually worsen sciatic nerve pain, especially if youre sitting in the wrong position .
Second, because we want not only to relieve your sciatic pain, but also start on the road to strengthening areas of your body that may help prevent further pain.
Im going to outline specific exercises that will show you how to relieve sciatic nerve pain. But before we get into them, lets spend some time talking about the sciatic nerve and what can cause it to flare with pain.
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Applying A Topical Temedy
There are a couple of topical patches, creams, and gels having anti-numbing or pain-relieving ingredients to offer pain relief. These ingredients tend to enter your tissues and then work on the symptoms locally. There are hardly any side effects, keeping long-term issues at bay.
Some of the topical medications available over the counter are menthol, camphor, capsaicin, methyl salicylate, and trolamine salicylate. In some products, multiple ingredients may be present to give relief quicker than usual.
Just note that while using these topical medications, do not simultaneously use a heat or ice pack. This is because using both therapies can change or modify the effects of topical remedies.
You can even choose natural topical medications. One of the most common natural remedies is applying a fenugreek paste. To prepare it, you need fenugreek seeds that you then convert into the powdered form and add two teaspoons of it to milk to get a spreadable thickness.
You can then apply this paste twice a day. Fenugreek seeds are powerful anti-inflammatory ingredients.
Another natural option to consider is peppermint oil that is known for its anti-inflammatory and analgesic properties. Its ability to release pain can help. You need to prepare a mix of five to six drops of peppermint oil and a carrier oil such as coconut oil or sweet almond oil and apply it to the affected area.
With A Towel Or Pillow Under Your Lower Back
Putting a towel or thin pillow under your lower back can help keep your spine in a neutral position by reducing the gap between your back and mattress.
How to set up:
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