7 Natural Ways to Relieve Sciatic Nerve Pain

 7 Natural Ways to Relieve Sciatic Nerve Pain

Sciatica occurs when the sciatic nerve, which extends from the lower back all the way down to the feet, becomes inflamed due to pressure, injury or other issues. If you suffer from sciatica, you’re not alone – over 15 million Americans have had some experience with it, making it one of the most common neuropathies in this country. Fortunately, there are lots of natural ways to relieve sciatic nerve pain that don’t involve medication (and its many side effects). Here are seven of them.

1) Use a heating pad

Heating pads are one of the most common remedies for relief from sciatic nerve pain. The heat loosens stiff muscles, increases blood flow and acts as a muscle relaxant, which all help to alleviate pain. The pad should be warm and should not have any ice on it or have a cold setting. It is recommended that you use the heating pad for no more than 20 minutes at a time.

2) Stretch your muscles

If you want a quick stretch that targets the lower back, pelvic area, and hip flexors, lie down on your back. With knees bent, tighten your stomach muscles and lift one leg up at a time as high as you can. Hold for five seconds before lowering it again. Try to do five repetitions with each leg, three times a day. 

To stretch out the lower back muscles, try lying on your stomach while bending both of your legs so that they are 90 degrees from your body.

3) Keep active

It's important to keep active, even if you're experiencing sciatic nerve pain. Exercise stimulates blood flow and circulation, which can help reduce inflammation in the muscles and nerves. If you're not sure where to start, try yoga or pilates as they focus on stretching and strengthening muscles while also increasing core stability. When it comes to walking, the goal is to walk at a comfortable pace. Take slow, deliberate steps with your heel first then push off with your toes. And never walk more than 50 yards at a time!

4) Try yoga asanas

One of the best ways to relieve sciatic nerve pain is by doing yoga asanas. Yoga has long been known for its myriad benefits, including stress relief and physical healing. One thing many people might not know about yoga is that it can be especially helpful in relieving pain from sciatica. The term sciatica refers to pain caused by pressure on the sciatic nerve - which runs from your lower back down through your buttock and along the back of your leg. It often occurs when there's a problem with one or more discs between two vertebrae in your spine, pressing on a nerve root at any point along this route.

5) Massage your back with ginger

Ginger is both anti-inflammatory and analgesic, which will provide relief from the pain. Plus, a study found that applying ginger cream was as effective as ibuprofen cream in providing relief from lower back pain. Massage your sore muscles with it and you'll feel relief in minutes.

6) Rest your lower body

The best way to reduce sciatic nerve pain is by resting your lower body. When you stand up, don't use your back muscles as a spring and pump with your legs. Sit down, and when you stand up again, do it slowly with the help of a chair if necessary.

7) Drink water

Start by hydrating. The average adult needs at least eight cups of water a day, which can be accomplished with six glasses of water. Drink a glass of water right when you wake up, before breakfast and lunch, and about two hours after each meal. Avoid caffeinated drinks in the morning because they can dehydrate you. If your body gets too dehydrated it will struggle with proper circulation, among other things.