The sciatic nerve is the largest in the body, starting in your lower back and traveling down each leg. The nerve offers sensory and movement to areas of the lower half, so when it becomes compromised, it can cause numerous problems.
Whether you sit at a desk for extended periods or hike the trails every weekend, your sciatica discomfort can hold you back. It doesn’t have to, though.
This post offers three excellent ways to relieve sciatica pain using natural treatments that help the body heal. Let’s get to it.
Apply Ice and Heat
Ice therapy for sciatica involves applying an ice pack to your lower back and rear pelvis for about 15 minutes a few times a day for two to three days. Be sure to put a cloth between your skin and the ice pack, as you can cause a burn.
Ice therapy is recommended when your sciatica is acute or flares up and relieves sciatica pain by:
- Numbing the area
- Reducing muscle spasms
- Decreasing inflammation and swelling
- Slowing the speed of pain signals from the nerves
- Soothing nerve endings
After you’ve finished ice therapy, introduce heat to the healing strategy. Use a low-level heating source, such as a heating pad or hot bath, and heat the area for 15-20 minutes to reduce your discomfort.
Heat therapy relieves sciatica pain by:
- Increasing blood flow, oxygen, and nutrients to the injury
- Relaxing muscles
- Speeding up healing
- Decreasing muscle tension and muscle spasms
- Reducing muscle tightness
- Increasing range of motion in the low back
You can switch ice and heat for a few sessions per day. Both use natural properties that contribute to healing as your discomfort minimizes.
Stretch & Exercise
If you don’t already adhere to a regular stretching and exercise routine, this is something you should implement—physical activity and stretching offer numerous health benefits to both body and mind, especially when injured.
Effective sciatica stretches and exercises include:
Reclined Pigeon Pose
- Lie down on your back with one foot flat on the floor and the knee pointed up
- Cross the other leg’s ankle over the knee
- Grab your shin with both hands
- Pull your legs towards the chest
- Hold this pose for at least five breaths and release
- Repeat three to five times on each side
Supine Twist
- Lie down on your back and bring your knees towards the chest as much as you can
- Spread both arms wide to the side
- Lower both legs to one side and turn your head in the opposite way
- Hold for five breaths
- Return to the starting point, and repeat on the other side
- Repeat three to five times on each side
Seated Forward Bend
- Sit up straight with your legs stretched out in front and feet flexed
- Inhale and bring your arms up over the head
- Exhale and reach your fingers towards the toes and the chest towards the thighs
- Hold for five breaths and release
- Repeat three to five times
Cat-Cow Stretches
- Get on all fours with a neutral (straight) spine
- Inhale as you arch your back, move your stomach toward the floor, and lift your chin to the ceiling, keeping your elbows locked and arms straight
- Exhale and come through a neutral spine until your back is bowed with the upper back reaching for the ceiling and chin pulled in towards the chest, keeping your elbows locked and arms straight
- Come back to the neutral position
- Repeat 10 to 15 times
Bird-Dogs
- Get on all fours with a neutral (straight) spine (including the neck)
- Inhale as you straighten and raise an opposing arm and leg; the left arm should be pointing forward while the right foot should be pointing backward at hip level or vice versa
- Hold this posture for five breaths
- Return to neutral and repeat with the other arm and leg
- Repeat three to five times on each side
Remember to listen to your body; if any of these activities heighten pain, stop immediately. It’s important to ensure you’re doing these moves correctly, which may include tips from your local chiropractor.
Get Chiropractic Care
While the above solutions can help relieve your pain safely and quickly, they may not get you the lasting results you need. Chiropractic care is a proven method of treatment that can get your body fully functioning using non-invasive methods and take-home guidance regarding preventative care.
Visit Spine in Motion Chiropractic and Help End Sciatica Pain
Our San Antonio chiropractic clinic offers numerous chiropractic and wellness strategies to help you find and end your sciatica. We know each patient is different, and we provide a comprehensive assessment to ensure you get the best solution plan for your unique needs.
Common chiropractic services to help heal sciatica include:
- Chiropractic adjustments
- The Graston Technique
- Dry needling
- Myofascial release
- Laser therapy
- Massage therapy
- And more
Your comfort and confidence are key to your successful recovery. We’ll discuss your goals and help you understand our process and how you can keep your good results with education on everything from posture to exercise to movement patterns and more.
Your quality of life shouldn’t be jeopardized another day. Partner with our San Antonio chiropractor and get back to doing what you love.