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Have you ever woke up feeling agonizing pain from your upper thighs to your feet?
Are you dealing with lower back pain that spreads down through your buttocks and doesn’t seem to give in no matter what you try?
You could be dealing with sciatic nerve pain, also called sciatica , which causes painful throbbing in your lower back and extremities.
The pain radiates down the body and can be a symptom of spinal stenosis . It is also closely related to piriformis syndrome as the piriformis muscle is close to the sciatic nerve.
The problem starts at the bottom of the spine and can come and go, but one thing is usually true: When sciatic nerve pain appears you face a lot of discomfort that can quickly ruin your day.
Since the sciatic nerve is the largest nerve in the body, it makes sense.
The good news is that there are back pain remedies that treat sciatic nerve pain and improve spinal health.
What is sciatic nerve pain?
When certain nerves are pinched in the lower part of the spine that runs along the sciatic nerve, which is the largest nerve in the human body, severe pain can develop that runs the length of the legs.
Sciatic nerve pain is often repetitive, felt primarily in one leg, and can be described as “intolerable” by most people who experience it.
What makes things worse is that many people don’t know how it developed in the first place or what they can do to prevent back pain from coming back.
Also, it can be difficult to discern between sciatica and arthritis, often making it difficult to diagnose.
While many people turn to medications to reduce pain or even surgery to correct the problem, studies have found that less invasive treatment options, such as chiropractic spinal adjustments, can be just as effective in curing pain. of the sciatic nerve.
In fact, in a 2010 study, it was found that nearly 60 percent of sciatica patients who failed other medical treatments benefited from spinal manipulation as well as if they had undergone surgery.
And there is more good news:
Acupuncture, yoga, and massage therapy are other alternative treatment approaches that have been shown to help act as natural relaxants and eliminate this type of debilitating pain forever.
The best part of trying these natural sciatica treatments is that they have very little risk of negative side effects, they do not damage the anatomy of the nerve, and they also have many other advantages such as:
- Reduced stress levels.
- Better range of motion.
- Protection against injury.
- Better immunity.
6 Natural Treatments for Sciatic Nerve Pain
Specific treatment approaches for sciatica always depend on what is causing the damage to the nerve anatomy, so seeing a professional is well worth it.
Some doctors choose to use medications such as anti-inflammatory drugs, muscle relaxants, or steroids to treat severe sciatic nerve pain.
But there is strong evidence that physical therapy, chiropractic adjustments, and stretching can radically improve someone’s condition.
Natural treatments for sciatica include:
1. Chiropractor’s spinal adjustments
There are different types of ruptured or herniated discs, some causing more nerve pain than others.
Prolapse disc bulges are less severe because the outermost layer of the disc is still intact, but removal or sequestration disc bulges are more drastic and generally more painful.
These types cause damage to the outer layer of the spinal disc, causing tissue to spill out from where it is normally limited. As the problem progresses, the spinal tissue can be completely detached from the disc, while the disc tissue can enter the spinal canal.
For physicians, it is important to know what type of spinal injury someone is experiencing in order to know the appropriate treatment approach.
Sciatica can be diagnosed during a physical exam by a chiropractor, or your GP may choose to perform X-rays and other tests such as a magnetic resonance imaging (MRI) test to investigate spinal damage.
After diagnosis, a chiropractor can work with you to realign the spinal discs and prevent bulging in the canal, targeting the underlying source of pain.
One study found that after comparing results in 102 adults who suffered from sciatic nerve pain, those who received chiropractic adjustments experienced less local pain, fewer days of pain, and fewer cases of moderate or severe pain compared to people who did not. received adjustments.
2. Yoga and stretching
Moving in certain ways can aggravate sciatic pain, but in some cases it can help relieve pain. Some people find that sitting, standing for a long time, and jerking around tend to cause pain.
The types of movements that tend to make pain worse involve wrinkling or shortening the spine, such as lifting the legs up, bringing the knees to the chests, or squatting.
On the other hand, lengthening the spine through stretching, yoga, or lying down can help develop good posture while reducing stiffness, inflammation, and pain to a great extent.
Studies have found yoga to be safe and effective for people with sciatic nerve pain. Some of the most important movements to prevent sciatic pain target the back, strengthening and relaxing stiff areas.
Exercises to prevent low back pain and strengthen the core are even used in rehabilitation settings for patients with sciatic nerves after surgery.
An example of a major stretch is a reclined pigeon pose, which targets the piriformis muscle, helping to prevent inflammation and pressure against the sciatic nerve.
3. Acupuncture and massage therapy
You are probably familiar with acupuncture, at least with small needles. But what exactly is acupuncture?
Acupuncture is a type of traditional Chinese medicine practice that is based on achieving or maintaining better health by opening the natural flow of energy in the body. It uses small, virtually painless needles to target specific pathways in the body.
It has been approved by the FDA as a treatment for back pain and is supported by several studies to relieve chronic pain of all kinds, including sciatica.
Similarly, massage therapy and rolfing are two other non-surgical and holistic approaches that open up the muscles, tissues, and energy channels within the body, improving blood flow and fighting pain.
Massage therapy is associated with a reduction in back pain, muscle relaxation, and even a healthy release of endorphins, natural “feel good” chemicals that act as pain relievers.
4. Avoid sitting for long periods, move!
Sitting for long hours, such as working at a desk or watching television during leisure time, can make things worse when it comes to bulging discs and back pain.
Many sciatica treatment plans require more movement in general, along with specific exercises to relax the inflamed areas.
Including specific stretches or light isometric exercises in your day can help relieve pain in your spine or legs while improving strength.
When your symptoms return or get worse, you can practice certain stretches and exercises at home without the need for a doctor visit.
Try to start by alternating sitting / lying periods with short walks. Try to take more measurements every day and consider getting a pedometer or fitness tracker, which can motivate you to be more active and increase your walking distance.
Then when you are at home, work to lengthen your spine by improving your posture.
5. Use heating pads
Many people find sciatic nerve relief by using low- or medium-value heating pads, placed on the lower back for about 15 to 20 minutes every day.
You can practice this several times a day, about every two to three hours, while you are at work or when you are at home.
Another similar approach that works well is taking hot baths, as the heat loosens tight muscles and helps increase circulation.
The best way to apply heat to the sore area is to buy a reusable heating pad that requires hot water or to be plugged in, but you can also buy single-use heating wraps that last for several hours at a time.
While heat can be used to relieve pain, the opposite works for some people as well. Some find that applying an ice pack to their back for 10 to 15 minutes every two to three hours is sufficient.
If the pain still doesn’t seem to go away naturally, most doctors recommend taking an over-the-counter pain reliever when symptoms get really bad (such as Tylenol or Ibuprofen / Advil).
6. Reduce inflammation
It is estimated that 5 to 10 percent of all patients with low back pain have sciatica, but there are some personal and occupational risk factors that increase the chances of developing sciatic nerve pain.
These include older age, high levels of mental stress, being overweight or obese, sitting for long periods of time, smoking cigarettes, and a large amount of exposure to vehicle vibrations (for example, being a truck driver for a living ).
Many of these risk factors cause inflammation, which makes it harder to heal from injuries and increases pain.
To fight inflammation and improve your chances of achieving sciatic nerve relief more quickly, be sure to eat a nutrient-rich healing diet, avoid smoking / recreational drugs, and exercise and sleep well.
Symptoms of sciatic nerve pain
It is estimated that between 1 and 2 percent of all adults experience a herniated disc at some point that causes sciatic nerve pain.
Much more common in men than women, and more likely to develop in people over the age of 30, sciatic nerve pain can affect both athletes / those who are very active or people who are more sedentary.
The most common sciatica symptoms include :
- Strong, sometimes stabbing pains in the extremities and lower back: The pain can start in the back and work its way up the buttocks and thighs.
- Numbness and tingling in the extremities.
- Trouble moving or exercising
- You feel stiff and cannot flex your feet.
- Pain when sleeping
- Throbbing and swelling around the thighs or lower back when sitting or standing for a period of time.
How long does sciatic nerve pain last?
It normally lasts about six weeks, although people can experience chronic pain in the limbs if the problem is not resolved.
The pain can also go away on its own and reappear again, just when you think you have the situation under control.
If sciatic nerve pain is chronic, because the pain is often so severe and noticeable, most people see a doctor to find a solution fairly quickly rather than allowing the pain to linger.
For some people, their bodies eventually shed the inflamed part of the bulging tissue that irritates the spinal nerves without them having to do anything at all.
However, when the pain continues for more than six weeks, the condition is unlikely to go away on its own without treatment.
Sciatic nerves may be pinched without pain. While painless sciatica is not very common, it is possible to have pressure and damage to the sciatic nerve roots and not know it.
For example, one study found that 50 out of 100 people who were examined had a bulging spinal disc, but in 20 of the patients, there was no noticeable pain despite the fact that the disc had entered the surrounding tissue in the spine. .
On the other hand, pain can last for a long time in other patients despite trying various treatments.
While people with “acute sciatica” (short term) have a good chance of a good recovery, 20 to 30 percent will experience persistent problems after one to two years.
In some cases, ongoing numbness in the thighs and buttocks can be a sign of a more serious problem such as nerve damage that can become permanent or even disease, so it is always a good idea to see a professional if the sciatic nerve pain lasts a long time
Causes of sciatic nerve pain
The main reasons for the development of sciatic nerve pain are hernias of the spine and inflammation.
For most people, sciatic nerve pain is caused by a herniated disc in the back, which means that a disc in the spine develops a slight fissure or tear.
A herniated disc protrudes into the spinal canal, which means that it disrupts the chemical messages that are sent through the nerves to the extremities.
If a spinal disc sticks out in a certain area, it can “pinch” the sciatic nerve, which is one of the main communication channels between the spine and the legs.
The sciatic nerve connects the smaller branches of the nerves that run through the spinal canal, from the pelvis down the legs and into the ankles and feet. The hernia causes symptoms by putting pressure on the spine.
Not all people who have a herniated disc (also called a “slipped disc” or “ruptured disc”) develop sciatica.
Those who have been under a lot of wear and tear are more susceptible to spinal problems of all kinds that can trigger painful symptoms in various regions of the body.
The spinal discs are located between the vertebrae of the spine and are known as the body’s natural shock absorbers.
They must remain elastic to absorb the vibrations and pressure exerted on the spine by the various movements, positions and situations in which we place our bodies.
When the spinal discs lose their elasticity and become stiff, the disc tissue is much more likely to bulge out and irritate the lumbar spine (lower back) regions.
In most adults, slipped or herniated discs are the result of years of aging and stress on the body, such as exercise, poor posture, high levels of inflammation, and sometimes injury.
As we age, spinal discs naturally lose their elasticity as spinal fluid decreases, increasing the likelihood of cracking or tearing.
While pinching of the spinal nerves was thought for many years to be the sole reason for sciatica, researchers now know that inflammation makes the condition worse and could even be the actual cause in some cases.
Studies have found that sciatic nerve pain symptoms can occur in the absence of direct nerve root compression, possibly as a result of the release of pro-inflammatory factors.
This still causes the same serious pain because it triggers a chronic, repetitive firing of the inflamed nerve root.
For people who don’t take good care of themselves in general (eating a poor diet, not sleeping, and dealing with a lot of stress, for example), spinal discs age at a faster rate.
And in someone who does have a herniated disc, the inflammation only makes the problem worse and is usually more painful as well.
The bottom line
- Back pain is something many people deal with at one point or another in their lives, and that often comes in the form of sciatic nerve pain. The best thing you can do is stretch and move your back muscles to heal and prevent this painful condition.
- Non-surgical treatments, such as chiropractic adjustments, acupuncture, massage therapy, and back strengthening / stretching, can work just as well as surgeries and medications to treat lower back pain and legs. of the sciatic nerve.
- These are recommended as the first line of defense, for example seeing a chiropractor who can adjust the spine and help relieve pressure on the sciatic nerve.
- Diet, of course, plays a role in helping reduce inflammation caused by sciatica, which is one of my six natural remedies for sciatic nerve pain.
- Also, remember to get up and move around and avoid sitting / standing in one place for long periods of time, practicing yoga and stretching, using ice and heat therapy, and don’t be afraid to visit a chiropractor or try acupuncture.
- By doing these six things, you can ease your back pain and prevent the debilitating symptoms of sciatica from becoming a chronic and stressful problem. So get moving and get your back in line!
