The sciatic nerve  is the longest and widest solitary nerve in the body, running from the lower back to the foot. When it is irritated or pinched, inflammation ( sciatica ) occurs: the person begins to experience severe pain, usually going down the leg. Other symptoms may include weakness, numbness, burning, or tingling in the affected leg. If left untreated, the condition can seriously affect a person’s quality of life and lead to impaired coordination of movement.

Arthritisco compiled a list of the most effective ways to treat sciatic nerve pain, which will help ease the condition without taking medication.

1.Cat pose

Starting position: Get on all fours with your palms straight under your shoulders and your knees under your hips.

How to do:

  • As you inhale, lift your head and look at the ceiling, while lowering your stomach to the floor.
  • As you exhale, lower your head and look at your hips, arching your back toward the ceiling.

Repeat: 15-20 times.

This exercise will help improve the flexibility of the spine and straighten the hips by strengthening the core muscles.



2.Hamstring stretch 

Starting position: Sit on the floor with your legs extended in front of you. Bend your left knee with your foot on the inside of your right thigh.

How to do:

  • Without bending your right knee, reach with your hands towards your right foot, bending down as low as you can.
  • Hold for 15-30 seconds and return to the starting position.

Repeat : 3 times for each leg.

This stretch directly engages the hamstrings and helps relieve pain and tension caused by sciatica.

3.Tiger pose

Starting position: Get on all fours with your palms straight under your shoulders and your knees under your hips.

How to do:

  • Without moving your back and pelvis, extend your right arm forward and your left leg backward.
  • Hold for a second and return to the starting position.
  • Repeat on the other side.

Repeat: 10-15 times.

This exercise improves posture, relieves pressure on the lower back, and strengthens the buttocks.



4.Seated Butterfly

Starting position: Sit up straight with your knees bent so that your feet touch each other.

How to do:

  • Place your hands on bent knees and gently press them to the ground.
  • At the same time, bend forward, trying to touch your legs with your chest.
  • Hold for 10-20 seconds.

This pose will help you slowly open your hips and stretch your gluteal and piriformis muscles.

5. Footbath with vinegar

About an hour before bedtime, pour warm water into a bowl, add 500 ml of apple cider vinegar and a glass of salt, and stir well. Soak your feet in this bath for 10-15 minutes , dry with a towel and keep warm overnight. In the morning, do not get out of bed with bare feet or go barefoot.

By repeating the process 3-4 times a week, you will notice a significant reduction in pain due to the anti-inflammatory properties of apple cider vinegar.

6. Acupuncture

According to research, unlike many anti-inflammatory drugs, acupuncture has proven to be an effective way to relieve low back pain and treat sciatica. This ancient Chinese practice is relatively safe and rarely causes side effects, so you can safely turn to it.

7. Ice compresses or heating pads

In general, ice packs are used to reduce inflammation caused by a pinched nerve as well as to dull pain. At the same time, heating helps to loosen the muscles around the diseased nerve and relieve pressure on it. Both hot and cold exposure is usually carried out for 15–20 minutes and, if necessary, repeated every 2 hours.

Here are some tips for using hot and cold compresses:

  • Ice compresses are applied in the first 2-3 days immediately after the onset of acute symptoms. After that, it is better to use heating pads.
  • Apply hot compresses before any physical activity to warm up the muscles and improve blood circulation in the area.
  • Apply ice and cold compresses after physical activity to soothe the area of ​​inflammation.
  • Use heating pads while you are sitting, until the moment you need to get up , so you will prepare your muscles for movement.
  • Take a warm bath to relieve muscle tension.



8.Massage of the painful area

The sciatic nerve is located under the piriformis muscle, which is located under the gluteus muscles. When the piriformis muscles tighten, they pinch the sciatic nerve and cause tingling and numbness in the leg. To get rid of these sensations, massage the painful areas or points of the piriformis muscles, as well as the muscles of the lower back.

9. Physical activity

The golden rule for those looking to avoid sciatica is not to sit still for hours on end . Watching TV or sitting at a desk can only worsen the situation and increase the pain. So, even if you are not a sports fan, try to alternate periods of sitting with walking or lying down. Taking short daily walks helps blood flow to the nerve and reduces inflammation.

10. Correct posture

When seated, always support your back and place your feet flat on the ground . For this, it is best to choose a chair or chair with good lumbar support, armrests and a base. You can also raise your legs slightly by placing them on a book or small box to relieve pressure on your spine from long sitting.

If you are standing for a long time, place one foot on a stool or other support from time to time . This will allow the leg to rest and prevent the pain from getting worse.



11. Correct posture during sleep

If you are suffering from sciatic nerve pain, the best sleeping position is on your back. To relieve pressure on the nerve, lift your knees with a pillow or rolled towel. This position will tilt your pelvis, and sleep will be more comfortable.

Those who like to sleep on their sides can also use a pillow: just bend your upper knee, pull it up, and place a pillow under it to align your hips and prevent soreness.

Do you know other ways to deal with sciatica? Share your experience in the comments.




1 Comment

Lower back pain radiating to the buttocks - Arthritisco · December 7, 2020 at 2:38 pm

[…] sciatica ; […]

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