Whether you’ve experienced it or not, most people are familiar with the idea of sciatica- low back pain that radiates down through the buttocks into the leg, sometimes reaching the foot. For many people, the pain can be more than a mere discomfort and become excruciating and even debilitating. However, with non-invasive treatments and proper care, sciatica can be relieved within months. Before trying any at-home remedies, you will want to visit a Marietta X-ray center for diagnosis and work with your doctor to determine what solutions are right for you. In addition to their guidance, below are some home remedies for sciatica pain.
1. Stretching
Gentle stretching as a part of your daily routine can be a great way to improve flexibility in the spine and range of motion. Additionally, a good stretch routine can help build core and spinal strength. Stretches are convenient because they can be done while you watch TV, between tasks for work, or before bedtime. Your doctor will help you determine the best stretches for you, but here are some examples of the best stretches for sciatica:
- Sitting spinal stretch: This is designed to create space in the spine, relieving pressure on the sciatic nerve. To do this stretch, sit on the ground with your legs straight out and feet pointing upward. Bend your right knee and bring that foot flat to the outside of your left knee, then place your elbow on the outside of that knee. Gently turn your body to the right and hold for 30 seconds. Repeat three times and switch sides.
- Standing hamstring stretch: To ease tightness and pain in the hamstring, you can perform this stretch. You will stand up straight with your right foot on an elevated surface, like a chair or ottoman. Bend forward slowly toward your foot, making sure to release your hip downward rather than upward. Hold for 30 seconds and switch sides.
2. Exercising
You may think you should suspend your normal exercise routine when you are suffering from sciatica, but resting too much can actually aggravate the condition and worsen the pain. Instead, incorporating gentle exercises can ease your body back into a normal routine. However, the exercise should not be strenuous. A walk around the block is a good choice, as it keeps your spine strong but does not cause any additional damage to the sciatic nerve. As it strengthens your spine, exercise also releases endorphins, which can help reduce your perception of pain and bring relief. Always clear any specific exercise routines with your doctor before trying them at home.
3. Check Your Posture
Staying in the same position for too long can aggravate sciatic pain. If you are working at home or simply relaxing, this can often happen as you get comfortable and begin to slouch. Changing positions every 20 minutes is recommended to take pressure off of your spine and reduce pain and other symptoms. Additionally, poor posture is a leading cause of sciatica, so working to improve your general posture can not only relieve pain but help prevent flare-ups of the same condition in the future.
4. Heat and Ice Therapy
Both heating pads and ice packs are commonly used to address pain, and the most effective way to use them for sciatic pain is on a rotation. Ice will first help reduce any inflammation. An ice pack applied for 15 minutes at a time can provide a numbing effect as well as calm inflammation and irritation. Then, a heating pad will encourage blood flow to the painful area and encourage faster healing. When using heat or ice, you should always have a barrier between your skin and the tool, and you should always be awake when actively using these therapies.
5. See a Chiropractor
In addition to finding home remedies, the most important way to address sciatica is with the help of a professional. First, it is very important to properly diagnose sciatic pain and understand what is causing the issue. This will likely include a consultation and a visit to a Marietta X-ray center for diagnostic imaging. Proper diagnosis helps show the root cause of your pain and any contraindications to particular therapies. From there, a chiropractor will be able to perform non-invasive adjustments designed to address the current sciatic pain and prevent it from occurring again in the future. Your chiropractor may use other techniques in addition to adjustments, like ultrasound or a TENS unit, that would not be available at home.
If you have ever suffered from sciatic pain, you know that relief is crucial. By visiting AICA Marietta, you will have access to excellent diagnostic tools and treatment plans. Our Marietta X-ray center can provide insight into the cause of your pain, and our chiropractors will work with you to create comprehensive treatment plans. Don’t wait any longer to schedule your first appointment!