Sciatica is a medical condition characterized by pain going down the leg from the lower back, characterized by irritation to the sciatic nerve. This pain may go down the back, outside, or front of the leg. Lower back pain and numbness are sometimes, but not always present.
It is estimated that up to 40% of the world’s population experiences this condition at some point in their lives. Fortunately, there are a number of ways that you can eliminate, or at least reduce the pain associated with sciatica and here are seven of them.
Source: Cura Pela Natureza
The sciatic nerve runs from the lower spine all the way down the leg. The vast majority of sciatica cases result from a herniated spinal disc.
When a disc presses or pinches the sciatic nerve, a pain usually appears in the lower back and then spreads all the way to the feet, sometimes accompanied by a feeling of numbness.
If the pain becomes too severe or lasts for undue periods of time, surgery may be required but don’t resort to it before trying these seven tips.
Source: Instagram | @nicole_tibbetts
1. Yoga: the cat-cow position
One incredibly useful yoga pose that is known to alleviate back pain is the cat-cow pose.
Get on your hands and knees and follow the movement in the animation. Exhale as you arch your back like a cat. The position may alleviate some of the sciatic nerve pain on its own. If the pain becomes overbearing, however, stop the stretch immediately.
Source: Yoga Journal
2. An open-mouthed sphynx, also called the “lion’s breath”
Lay your body flat on the ground and raise yourself up with your elbows against the floor. Open your mouth wide and stick out your tongue (lion’s breath) as an additional stress release exercise. Here are some more yoga exercises that can help you with back pain.
Source: Yoga Journal
3. Alternate between hot and cold to soothe the pain
Putting an ice pack on your lower back can be beneficial if you need a quick relief. Following it up with a hot bath can be even better because the source of the pain is located much deeper than the surface of your skin.
Source: Instagram | @jeremyamelin
4. Deep massages
A deep massage will not only relieve sciatica pain, but improve your circulation and mood, as well as providing some much needed relaxation.
5. Getting enough sleep
Sleep is essential for restoration to take place in the body. Sciatic nerve pain can go away on its own if the back is maintained properly and sleep is an integral part of that.
Source: Instagram | @bnbarakus
This alternative treatment method has been used to treat pain for centuries and might be worth a try if the other approaches you have tried haven’t proven successful.
Source: Instagram | @olivia.shurdova
7. Avoid sitting or standing for long periods of tim
Whether you are sitting or standing at work, try not to do it constantly from 9 a.m. to 5 p.m. Mixing the two up are essential, as it has been shown that pain from a herniated disc can be worse when people aren’t moving.