If you’re struggling with terrible back pain that radiates through your buttocks and upper thighs, causing discomfort in the backs of your legs, you might be dealing with sciatica. The pain occurs when your sciatic nerve, the nerve that begins in your lower back and travels down your legs, becomes irritated and inflamed. Sciatic nerve pain can be excruciating. Fortunately, there are seven proven methods to bring relief to your suffering without relying on dangerous drugs or enduring ongoing pain.
Stretching and Yoga
Since sciatica can originate when the nerve is pinched either at the spinal level or by the piriformis muscle in your buttocks, stretching and yoga can bring relief. Focus on poses that strengthen your core muscles and stretch the piriformis for maximum benefits. Yoga Journal offers multiple poses that target the right areas to relieve sciatic nerve pain.
Acupuncture
This practice focuses on the philosophy of achieving or maintaining well-being through the open flow of energy through specific pathways in your body. It has been approved by the U.S. Food and Drug Administration as a treatment for back pain, and the National Institutes of Health recognizes acupuncture as effective in relieving back pain, including sciatica. Healthline provides more information on how acupuncture can help with sciatica.
Chiropractic Adjustments
Chiropractic adjustments have been shown to provide better and faster relief for sciatic nerve pain than conventional medicine. One study of 102 adults who suffered from sciatic nerve pain found that those who received chiropractic adjustments experienced less pain, fewer days with pain, and fewer cases of moderate or severe pain compared to people who didn’t receive adjustments.
Heat/Ice Therapy
For acute sciatic pain, heat and ice packs can help alleviate the leg pain that comes with it. Apply either heat or ice for about 20 minutes and repeat every two hours. You can also alternate between the two. Make sure to use a cloth or towel between the ice and your skin to avoid ice burn.
Massage
Some massage therapy techniques have been shown to have numerous benefits for back pain. These include increased blood circulation, muscle relaxation, and the release of endorphins (the body’s natural pain relievers). According to Spine-Health, a combination of Swedish massage, deep tissue massage, and trigger point therapy is most effective for sciatic nerve pain relief.
Activity
When you’re suffering from sciatic nerve pain, the temptation is to stay in bed and limit your movement to avoid the pain. However, this can create a cycle of increasing muscle spasm and increasing pain. Instead, keep moving by taking short walks with breaks in between, stretching the muscles in your lower back and buttocks, and practicing good posture.
Natural Anti-Inflammatories
To reduce the inflammation around your sciatic nerve, try supplementing with turmeric, ginger, and boswelia. Turmeric contains curcumin, a powerful anti-inflammatory substance. Take 500 mg twice daily for best results. Ginger can be taken as a supplement or as a tea by steeping two slices of ginger in hot water before drinking. Boswelia is an Ayurvedic herb with a long history of use for connective tissue and joint support. It can be taken internally in capsule form or applied topically to an area in pain to relieve inflammation.
By employing these seven tips, you’ll be well on your way to experiencing sciatica relief without the dangerous side effects of prescription drugs. Don’t let sciatic nerve pain control your life; try these natural methods to regain your freedom from pain.
