Nearly 40% of the people around the world will suffer from sciatica at least once during their life.
This pain is fatal; it can stop you from having a good sleep, interrupting work, exercises, and basically your day-to-day life.
Sciatica only worsens over time.
However, it is said that sciatica can go away after three months or, if you’re lucky, just one or two weeks, but it cannot happen to everyone.
There are also possibilities that it might never go away, and if the pain is lasting for more than six weeks, it’s best to consult a doctor.
But most of the doctors might prescribe some liver-damaging painkillers, which will also lead to side effects most of the time; they might also tell you to take some rest.
These things may or may not work and are not a long-term cure; there is a high possibility that the pain might come back again.
So, we’ve put together various tips, therapies, treatments that you can try out to permanently relieve from sciatica pain right at home.
How Sciatica Occurs?
Sciatica is a type of pain that occurs in the lower back, buttock, and thigh.
Sciatic nerves are composed of five long roots that originate from the base of the spine and travel from there down to the buttocks and into each leg.
It is predominantly caused by a herniated disk or muscle spasms.
“People who suffer from acute or chronic back pain tend to be more susceptible to sciatica,”
Dr. Jeffrey N. Katz.
Symptoms Of Sciatica
The most common symptoms are low back pain,
Muscle spasms (especially in the buttocks),
Spasms in the thigh muscles or calf muscles (sciatica refers to pain mainly traveling down one leg and not both),
Shooting pain into an ankle when you walk upstairs or hills (sometimes mistaken for plantar fasciitis),
Tingling sensation along your leg from heel to hip (called “thigh syndrome”),
Difficulty sitting comfortably for an extended period of time.
In extreme cases, many people report seeing stars or numbness and shooting pain up the leg due to sciatica.
Things You Can Do To Get Rid Of Sciatica Forever
In order to get rid of the sciatic pain, there are many things that you can do right at your home; here are some of those.
Before you do any of these mentioned below, make sure to talk with your doctor and get his verdict.
Walking is a great way to relieve sciatica.
Regular walking can reduce inflammation and lets out the pain-fighting endorphins.
However, for effectiveness, you should change your walking style as mentioned below because a poor walking posture might worsen the situation even further.
- Shorten your stride: make sure to shorten your stride; long strides can compress your lumbar discs and will hurt the sciatic nerve.
- Engage your core muscles: use your abdominal muscles and concentrate on them; this will help to minimize the pressure on the spine.
- Maintain your speed: fast walking means less concentration, so it’s essential to maintain your speed, walk at a steady pace.
Yoga is an effective way to reduce sciatic pain.
And it is said that yoga is just as effective as physical therapy.
Here are some effective yoga poses you can try:
- Sitting pigeon pose:
- Sit on the floor and stretch your legs forward.
- Bend your right leg and put the right ankle on top of the left knee.
- Lengthen your torso and let your upper body move towards your thigh.
- Hold it for 15 to 30 seconds; this will stretch the glutes and back.
- Finally, repeat the process on the opposite side.
- Place your palms on the floor under your shoulders while laying down.
- Line your feet together; it should be pointed behind you.
- Lift your upper torso off the ground while leaving your hips on the ground.
You can also try out a dedicated yoga program that is super effective in getting rid of the sciatic pain; click here for more information.
There are some stretches that are worth trying when you’re suffering from sciatic pain, which helps you alleviate the pain.
Here are some effective stretches you can try.
- Pelvic Tilt: Helps to stretch the lower back and strengthen the lower abdominal muscles; here’s how to perform it:
- Lie down on your back.
- Hold your breath and tighten your core muscles. Then, push your belly button toward the floor and flatten your lower back.
- Stay in that position for 5 seconds.
- Keep doing the process at least ten times a day.
- Lower Trunk Rotations: this will help you to increase mobility and flexibility in your spine; here’s how to do it:
- Lie on your back with your knees bent and both feet flat on the floor.
- Slowly rotate your knees to either left or right and keep them still for 3 to 5 seconds.
- Contract your abs and rotate your knees to the opposite side of each other; hold that position for 3 to 5 seconds.
- Keep repeating it up to 10 times.
There are more, but these are the ones which are the easiest; however, keep in mind that you should not push yourself too hard, just keep it simple.
Mindful meditation is one of the best ways to treat many types of pain.
And it’s more effective in treating chronic back pain, according to researchers.
But the thing is, this does not work for everyone. For context, it might work for you but not for me.
However, you don’t have to be an experienced guru or anything like that to get the benefits.
To know more about mindful meditation and its effectiveness, click here.
Swimming is another excellent way to ease your pain.
While swimming, water delivers buoyancy to your body and helps to reduce the pressure on muscle, joints, and the sciatic nerve.
But the results depend on how you swim; make sure not to pull off any other strokes except freestyle or backstroke; these are the two safest ways to swim when you’re suffering from sciatic pain.
Never perform breaststroke or butterfly stroke, these strokes can only make the pain worse, so it’s best to stay away from these strokes.
Chiropractic treatment for sciatica involves a number of different treatments that aim to reduce or stop the pain and to improve functional outcomes.
It is an effective treatment option for many patients suffering from sciatica.
Chiropractors use specific exercises to help strengthen muscles and joints in order to speed up healing time.
The adjustments will find and help correct misalignment in the spine, which serves as a protective buffer to all parts of the body.
Based on your pain, the Chiropractors might use a variety of methods like:
- TENS stands for Transcutaneous Electrical Nerve Stimulation: The TENS Unit is a battery-operated, portable device that generates tiny electrical impulses similar to those created naturally by the nerves in the body; it is used for pain relief and healing.
- Ultrasound: enables chiropractors to see the structures in motion. It also helps diagnose and detect pathology, such as herniated discs, degenerative joint disease, spinal stenosis.
Chiropractic Treatments have proven very effective for many people over the years.
A study in 2010 proved that 60% of people who are suffering from sciatica or any other back had been relieved by Chiropractic Treatment.
Things You Should Avoid Doing While Suffering From Sciatica
While suffering from sciatica, there are many things you do and not do; these actions can severely impact your back and take the pain to a whole new level.
Here are some things you should avoid doing while suffering from sciatica are:
- Sitting for long periods of time.
- Lifting heavy objects.
- Getting up too quickly from a sitting position or lying down too fast.
- Walking or sitting on hard surfaces for extended periods of time.
- Bending at the waist (while reaching) and turning as you lift to avoid straining your low back and stretching your sciatic nerve.
In addition to these things, other activities you should avoid while suffering from sciatica are:
Tightening a seatbelt or wearing shoes that are too tight or have high heels-playing sports such as golf, tennis, basketball, jogging, skiing, and horseback riding.
Now that you know the dos and Don’ts if you’re suffering from sciatic pain, I hope you keep up with it.
I think the information in this article was helpful.
No one deserves to live in pain, so if you’re in sciatic pain, make sure to try out everything we’ve provided above.
Anyways, Thank You for passing by.