Sciatica, also known as sciatic nerve pain, encompasses a range of leg or back pain. It is characterized with a diverse set of sensations, such as a sharp or burning pain that originates from the buttocks and travels down the legs.

Rather than being an independent diagnosis, sciatica arises as a consequence of an underlying condition.

Cause of Sciatica 

Sciatica occurs when your sciatic nerve gets all pinched. The cause is usually a herniated disk in your spine or when there is an overgrowth of bones forming bone spurs on your spinal column. In rare occasions, a tumor growth can put pressure on the nerve causing pain. Even conditions like diabetes can cause nerve damage and cause sciatica pain. 

Home Remedies For Sciatica 

People who suffer from sciatica are usually prescribed Nonsteroidal anti-inflammatory drugs (NSAIDs) like Ibuprofen and aspirin which are usually available in drugstores.

Fortunately, there are home remedies you can try to alleviate pain. Here are some good examples.

Use a Back Massager 

We’ve all had massages before and are familiar with its relaxing benefits. Fortunately, massage also works with sciatica and lower back pain. It can be hard to give yourself a lower back massage so this is where a back massager becomes handy.

You can position the back massager on your lower back and enjoy a massage while you’re at work, driving or riding public transportation. Many back massagers are portable so that you don’t have to wait at home to get pain relief. 

Massage Therapy

Massage therapy is a good alternative to a back massager. According to studies, a deep tissue massage is just as effective as taking OTC pain meds.  Getting a deep tissue massager for your lower back pain works two ways. First, a massage can soothe your tense muscles. When your muscles are tense, it puts more pressure on your sciatica nerve causing pain.

Getting a massage also helps you to relax which in turn increases endorphin levels which helps ease pain symptoms.

If you don’t like deep tissue massage, you can ask for a Swedish massage instead. It does not use as much pressure as a deep tissue massage but the gentle kneading increases blood flow to the area and stimulates nerve endings. Swedish massages are also relaxing, causing your body and muscles to release tension.

Hot and Cold Compress

Sciatica can also be relieved using both hot and cold compress. For lower back pain it is best to start with a cold compress for the first seven days. Use an ice pack and place it on your lower back for 15-20 minutes. You can place the ice pack on and off your skin for the whole duration.

The ice pack works by reducing inflammation of the sciatic nerve. Once the inflammation has gone down and some healing has occurred, a hot compress can be applied after the 7th day. Make sure that pain has subsided before applying a heat compress. Heat works by increasing blood flow to the lower back and speeding up healing time. 

Gentle Stretching 

Once the swelling has gone down through hot and cold compress, you are now ready to try some gentle stretching. Many people think that lying down or ceasing movement will heal their sciatica but it’s not true. 

Sitting and resting is good for the first few days but moving around is better because it boosts blood flow to the area, improves flexibility and range of motion while strengthening the muscles that support your spine.

Stretching can do all of this. A good example of gentle stretching is the seated glute stretch which you can do while watching TV. This is performed while sitting on a chair with your legs in front of you. Cross your left ankle on top of your right knee and then lean your upper body to bring it close to your thighs. Hold this pose for 30 seconds and then remove your knee and repeat.

This exercise stretches your glutes and your back. Now repeat for the other side. However, it is important to note that just because you see it on YouTube or on the internet that it’s alright to do. Some stretching exercises could be too painful to perform. It is important to know your limits and to stop whenever it gets too painful. Consulting a professional like a physical therapist is recommended.

Avoid Prolonged Sitting

Sitting for long periods of time puts a lot of pressure on your lower back which can cause flare ups or make your pain get worse. It is important not only to stretch when you have sciatica but also to avoid sitting for long periods.

You can set a timer on your phone when you’re at work so that you can get up and stretch for a few minutes or go for a short walk. Alternatively, you can also buy a standing desk that you can raise up and down so that you’re not stuck to your chair at all hours during work.

When sitting down, make sure that you are sitting correctly. Good posture can make a big difference when it comes to sciatica pain. Make sure that your feet are planted squarely on the ground and your back is straight. Correct posture will reduce pressure on your lower back and prevent pain. There are posture correctors that you can buy to prevent you from slouching.

Final Thoughts

The home remedies discussed above are generally considered as the starting treatment for sciatica. Studies show that 90% of people who suffer from sciatic pain get better within a few weeks without surgical intervention. Most of the time, home remedies are all that you need especially if sciatica is not caused by injury or pregnancy.