How to relieve sciatica naturally?
Many people suffer from moderate to severe pain in the sciatic nerve. In addition to affecting daily activities, pain can even affect morale! That’s why it’s better to help yourself and find ways to ensure relief quickly.
Of course, if the pain persists too much, it will be important to consult a doctor quickly. In the meantime, here are 10 tips to help relieve your sciatica.
1. What is sciatica?
What is commonly called sciatica, is actually an irritation of the sciatic nerve. It is in fact the main nerve of the lower limbs. Sciatica is recognized by the pain it causes in the lower back and down to the buttocks and sometimes even to the lower leg. It’s painful and really uncomfortable!
2. Hot or cold for sciatica?
If you are wondering if you should use heat or cold to relieve sciatica, know that to reduce the pain you must start by applying cold. Indeed, it is necessary to apply cold during the first 48 hours. To do this, simply put ice in a towel and apply it for ten minutes where it hurts. Repeat every 2 hours, as needed.
Don’t have ice cream or are you looking for a more comfortable alternative? Apply a bag of corn kernels or frozen peas to your sciatica! Due to their small size, corn kernels or peas will perfectly follow the shape of your body without causing you additional pain like the corners of ice cubes.
So don’t forget, it’s the cold that will initially help reduce the pain of sciatica.
3. Relieve sciatica with heat
You should start by applying cold for the first 48 hours. Then you can go with the heat to continue the hot-cold treatment. This will be beneficial since the heat will help relax your muscles surrounding the nerve. So several times a day, apply a hot towel, hot water bottle or heating pad to your sciatic nerve. You can also take good hot baths to treat your sciatica and benefit from their calming effect. It should be noted that the hot bath is also very effective in relieving lumbago and other back pain.
The use of warming creams can also contribute to pain relief, however, these creams must be accompanied by a good massage to be really effective. In addition, they are not recommended for pregnant women or people taking blood thinners.
4. Eat less for effective sciatica relief
There seems to be a link between an overfilled stomach and lower back pain. Since your back hardens between the shoulder blades when you eat too much, a heaviness will be felt on your pelvis as well as on your lower back. It would therefore be better to avoid overeating.
The same is true if you are overweight. The best way to prevent sciatic nerve pain is to start by losing weight.
5. Avoid overworking your muscles to prevent sciatica
Tired muscles can cause more sciatic nerve pain. The muscles will be tense and sore. That is why one must give adequate rest to one’s body. It should not be overworked, because body fatigue causes pain in the sciatic nerve.
So you can move, but don’t overwork your body with strenuous activities.
6. Prevent sciatica by avoiding stress
The nervous system also has a negative impact on the sciatic nerve but also on health in general. That’s why it’s important to stay calm and avoid stress if you often have sciatic nerve pain.
Take breaks and deep breaths when needed. Take care of your nervous system to prevent more pain from your sciatica.
7. Stay active for sciatica relief
A few years ago, specialists suggested lying down when the sciatic nerve was painful. Now we know it’s no use and it’s better to stay active.
Indeed, combined with a healthy diet, moderate physical activity would be the best way to prevent and relieve sciatic nerve pain. Yoga, walking and swimming are great ways to stay active while having a positive effect on the sciatic nerve.
8. A good sleeping position to treat sciatica
Wondering how to sleep with sciatica? If you have pain in your sciatic nerve, get into the habit of sleeping by lying on your side with a pillow between your knees and another under your head.
But if you still prefer to sleep on your back, put a pillow under your knees and keep your head and shoulders slightly elevated. But it is important to note that regardless of the sleeping position, you may still feel some pain.
9. Take a painkiller to relieve sciatica
To relieve sciatic nerve pain, you can take acetaminophen or ibuprofen, making sure to follow the dosage, of course. These two types of painkillers have their advantages and disadvantages, talk to your pharmacist to choose the product best suited to your needs.
Pregnant women with sciatic nerve pain should discuss this with their doctor before taking any type of painkiller, as some may have an adverse effect on the baby.
10. Physiotherapy to heal your sciatic nerve
A physiotherapist will have you do exercises and stretches that will benefit you. Your posture will be corrected, your lower and upper back muscles will be strengthened and your flexibility will be improved. Massages, electrotherapy and heat can also be used to relieve your sciatica.
Alternatively, you could use the services of an osteopath to treat your sciatica. This specialist will perform gentle and painless manipulations to relieve pain. The effects of osteopathy are often long-lasting and safe for pregnant women.
11. Massage his sciatic nerve with a tennis ball
If it is impossible for you to get a massage, know that you can do it yourself thanks to this little trick: lie on your back, and place a tennis ball under your buttocks, where the pain is feel more. With gentle pelvic movements, roll the tennis ball against your sciatic nerve.
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