What is Sciatic Nerve Pain?
Most people know that sciatica refers to the lower back pain that spreads out into the right or left backside into the leg(right or back) and sometimes all over the way into the foot. In certain cases, the pain can be painful and it may be hard to accept that the patient can get rid of this pain within 90 days through conservative treatment. +
Location:
- Lower back (Lumbar region)
- Buttocks
- Thighs
- Legs (front or back)
- Feet
Causes:
- Herniated discs (also called bulged, slipped or ruptured)
- Spinal stenosis
- Spinal injuries or trauma
- Muscle strain or overuse
Affects the body and daily activities:
Body Affected:
- Pain in the lower back, buttocks and legs.
- Numbness or weakness in the legs or feet.
- Limited flexibility
- Muscle cramp
- Difficulty walking, standing, or sitting for long time.
- Okay
- Work
- Daily chores
- Exercise and physical activities
- Social life
Emotional and Mental Health Affected:
- Anxiety and stress
- Depression
- Frustration and irritability
- Loss of independence
- Decreased self-esteem
The Natural Method:
90% of people get rid of sciatic pain without surgery by starting home and natural remedies. In fact, home treatment is all that you need, especially when you know that your sciatica is caused by an injury. And even if you don’t know the causes of your sciatica pain, you can take out these steps to relieve your pain.
Cold and Heat:
Ice and heat both packs can relieve the pain and help you function way much better.
For the first week, place ice pack on your lower back to reduce the inflammation. Be careful that ice pack shouldn’t touch directly to your skin. Leave them for 20 minutes to 25 minutes at a time, with at least 15 minutes to 20 minutes of break. Repeat the cycle for approximately 1 and a half hour.
There is another way to relieve the pain by using ice is an ice massage. Take an ice cube and start massaging in a circular motion on the lower back. Massage for less than 15 minutes and take a break of at least an hour between the massages.
Trying some gentle stretches between ice applications is alright, but it’s much better to take a break of half an hour to warm up the body. To relieve the pain, take three to four applications per day.
After the first seven days, when some healing has taken place and the pain is less than heat treatment can be used.
Heat treatments will increase the flow of blood of the area which helps to heal the pain. Heat will also relax the muscles to allow for gentle stretching that can help to relieve the pain.
Heating treatment includes using a hot water bottle, heating pad, or soak in a warm bath. If you use a heating pad or a bottle than use it on the lower back. Misuse of the applications can cause burns, so follow a few rules.
- place a cloth barrier between the heating pad/bottle and your body.
- Make sure it feels warm not hot.
- Try not to sleep while the application of heating pad.
Stretch It Out
Stretching is a great method for improving your spinal flexibility and span of movement while likewise developing center and spinal strength. Additionally, most stretches are adequately straightforward to be finished while watching the news or your favourite film.
The below mentioned are some of the gentle stretches that can help you to get rid of sciatic nerve pain;
1. Knee to Chest Stretch
– Lie on your back
– Bring one knee towards your chest
– Hold for 30 seconds
– Return to starting position
– Repeat on the other side
2. Hamstring Stretch
– Sit on the floor with your legs straight out
– Lean forward, reaching for your toes
– Hold for 30 seconds
3. Piriformis Stretch
– Lie on your back
– Place the ankle of the affected leg on the knee of the other leg
– Pull the knee towards your opposite shoulder
– Hold for 30 seconds
4. Cat-Cow Stretch
– Start on your hands and knees
– Arch your back, lifting your tailbone and head towards the ceiling (like a cat)
– Then, round your back, tucking your chin to your chest and your tailbone towards the floor (like a cow)
– Repeat several times
Conclusion:
To get rid of sciatic nerve pain, consider combining these natural methods:
Heat and Cold Therapy: Apply heat to relax muscles and increase blood flow, and cold to numb the pain and reduce inflammation.
Gentle Stretches: To relieve the pressure on the sciatic nerve, strengthen surrounding muscles, improve your sciatic flexibility and span of movement, perform gentle stretches.
You can effectively manage sciatic nerve pain and reduce discomfort by including these natural methods. If your pain get worsen and you don’t feel any change then consult to your doctor.