A damaged sciatic nerve can cause a lot of pain and grief. This nerve begins at the bottom of the spine and runs through the legs to the feet. Depending on the severity and cause of your sciatic pain, there are many different treatment options to consider.
At-Home Remedies
For mild to moderate sciatica, there are over-the-counter medications that may help alleviate the pain. Aspirin or ibuprofen (Advil) may work well; be sure to follow the dosage instructions on the bottle. Ice and heat may be used interchangeably to treat the area of pain. Use an ice pack or a bag of frozen vegetables to reduce swelling and reduce the pain of the sciatic nerve. Keep cold on the affected area for at least 15 minutes, then remove for an hour or two. If you wish, you may ice the area again or use a heating pad for the same amount of time. Alternate ice and heat every few hours.
Acupressure
Acupressure is an alternative form of treatment similar to acupuncture. An acupressure practitioner applies pressure to the specific points around the sciatic nerve and other areas where pain is felt the most. This type of therapy is similar to massage therapy in that it focuses on stimulating circulation around the pinched nerve. It will increase blood flow to the area to alleviate pain.
Yoga and Gentle Stretching
There are certain poses in yoga that can help the sciatic nerve but some that can damage it as well. The positions of forward bends and inversions can exacerbate sciatic nerve pain so these should be avoided, along with any position that stretches the legs. A forward bend movement involves standing straight with legs together and bending your body to attempt to touch your knees with your nose. An inversion pose is the same as a forward bend except performed lying on your back instead of standing.
Restorative poses can be beneficial as long as they are eased into carefully. Restorative poses are those where you lie flat on your back, arms extended all the way out to the side, palms facing up, with legs in either in a butterfly position or completely stretched out. Just remember to cease any stretch or pose if pain is felt. Do not push the body beyond its limit and perform all stretches gently.
Extra Tips to Reduce Sciatica
Making small changes in your everyday routine can help prevent sciatic nerve pain. The following are some tips to decrease sciatic pain:
--Keep your body weight ideal to your height. Extra poundage can place pressure on sciatic nerve.
--Do not lift and/or carry extremely heavy items. If you must lift something off the ground, do it with your back straight, not slumped, and use your leg muscles for strength.
--Do not cross your legs when sitting; this places undue pressure on the sciatic nerve.
--Exercise regularly and focus on strengthening the muscles in the lower back and abdomen. This will improve posture and improve the alignment of the spine.
Tags: sciatic nerve, your back, alleviate pain, forward bend, nerve pain