Sciatica: Getting Rid of the Pain
Sciatica can be a real pain in the…well, back! If you’re dealing with sciatic pain, you know how it can stop you in your tracks. Whether it’s a sharp pain shooting down your leg or a dull ache in your lower back, sciatica can make everyday tasks feel impossible. The good news? You can manage—and even get rid of—sciatic pain without jumping straight to surgery.
In this blog, I’ll share everything you need to know about sciatica, how to treat it at home, and when to consider seeing a professional.
What Is Sciatica?
Sciatica happens when something (like a tight muscle, herniated disc or bone spur) presses on your sciatic nerve. This nerve runs from your lower back down through your hips and legs, which is why sciatica pain can shoot down your leg or make your entire lower body feel sore and weak.
Common Symptoms of Sciatica and Sciatic Pain
- Sharp pain radiating from your lower back down one leg
- Tingling or numbness in your leg or foot
- Muscle weakness in the affected leg
- Pain that worsens with movement, especially bending or sitting for long periods
If you’re dealing with any of these symptoms, you might have sciatica. But don’t worry—there are plenty of things you can do to feel better.
Home Treatments for Sciatic Pain
The good news is that most cases of sciatica get better without intense medical intervention with conservative care and some simple home treatments. Let’s dive into what you can do to relieve that pain.
1. Rest (But Not Too Much)
Rest is important, but complete bed rest can actually make sciatica worse. Instead, keep moving with light activities like walking and stretching. Avoid heavy lifting or anything that puts extra strain on your back.
2. Ice and Heat
For the first few days, apply an ice pack to the painful area for 20 minutes at a time. Ice helps reduce swelling and numbs the pain. After a few days, switch to heat therapy using a heating pad to soothe the muscles and improve blood flow.
3. Sciatica Stretches
Stretching can do wonders for relieving sciatic pain. Focus on stretches that target the piriformis and hamstring muscles. Here are two to try:
Piriformis Stretch
- Lie on your back with knees bent and feet flat.
- Lift your right foot and cross your ankle over your left knee.
- Pull your left thigh towards your chest.
- Hold for 30 seconds, then switch sides.
Hamstring Stretch
- Lie on your back, with one knee bent and the other leg straight.
- Lift your straight leg and grab behind the thigh.
- Pull it towards you while keeping your leg as straight as possible.
- Hold for 30 seconds, then switch sides.
4. Strengthen Your Core
Strong core muscles support your spine, which helps prevent sciatica flare-ups. Try simple exercises like planks and trunk rotations a few times a week to build strength once your symptoms have gone away.
5. Over-the-Counter Medications
Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen can help relieve both pain and swelling. Speak with your medical doctor or pharmacist prior to starting any new medicines (even over the counter). Anti-inflammatories can
Professional Treatments for Sciatica
If home treatments aren’t cutting it, or if your pain lasts more than a few weeks, it might be time to talk to a healthcare professional. Here are some options:
1. Physical Therapy
A physical therapist can assess your back and symptoms to determine what might be causing your pain. From there they can perform manual therapy and teach you specific exercises to strengthen your back and improve flexibility. These exercises target the muscles that support your spine, which can relieve pressure on the sciatic nerve.
2. Chiropractic Care
Chiropractors can help by assessing the lower back and pain, determining a diagnosis and what is causing your symptoms. Chiropractors can then provide soft tissue therapy, exercises and spinal adjustments. This can ease pressure on the sciatic nerve, improve alignment, and reduce pain.
3. Injections
If your pain is severe, your doctor may recommend steroid injections. These injections reduce inflammation around the sciatic nerve, giving you relief for up to three months. Injections can be an effective tool, but do not get to the root cause of the symptoms.
4. Surgery
Surgery is rarely needed for sciatica, but in severe cases where there is nerve damage or extreme pain, options like microdiscectomy or laminectomy can remove the part of the disc or bone pressing on the nerve.
FAQs About Sciatic Pain
How long does sciatica last?
Most people see improvement within 4-6 weeks with conservative care. If your symptoms persist beyond that, you may need additional treatment.
Can a chiropractor help with sciatic pain?
Yes, chiropractors can help relieve sciatica by adjusting your spine to reduce pressure on the sciatic nerve and working on the surrounding muscles. They can also recommend helpful stretches and exercises.
What does a physiotherapist do for sciatica?
A physiotherapist will design a rehab plan focused on strengthening your back and core muscles, improving flexibility, and using techniques like soft tissue therapy and mobilization to relieve pain.
Should I stop exercising if I have sciatica?
Not at all! In fact, light exercise like walking and stretching can help reduce pain. Just avoid heavy lifting or high-impact activities until your symptoms improve.
Conclusion: Say Goodbye to Sciatic Pain
Sciatica can be painful, but it doesn’t have to take over your life. By trying some of these home remedies and seeking professional help when necessary, you can reduce your pain and get back to feeling like yourself again.