Easy And Quick Fixes For Sciatica Pain: Instant Relief You Can’t Miss

Sciatica pain symptoms can range from a searing pain in your leg to numbness in your foot. Symptoms may strike at any moment, so it is a smart idea to have a treatment plan in place ahead of time.

No single treatment option works for everyone, but any of these 4 commonly overlooked remedies may help you find quick relief.

1. Apply heat and/or cold

By now you likely know that applying ice packs or heating pads can help reduce pain and inflammation—the hard part is knowing when and how to apply them. Here are a few guidelines to help get you started:

  • As a general rule, apply heat before an activity (e.g. running) to warm up your lower back/buttock muscles and to spur a healthy amount of blood flow to the area.
  • If you find heat helps reduce your pain, then be sure to stretch gently afterward—you’ll find that the heat therapy has relaxed your muscles and it will be easier to do your stretching.
  • If your pain is worse after activity, use ice or a cold pack to cool down the inflammation. Since inflammation contributes to pain, reducing local inflammation can go a long way toward alleviating your symptoms.
  • Consider applying heat before leaving any sedentary position. For example, keep a heating pad near your bed and apply it to your lower back and/or buttock for 10 to 20 minutes before you get out of bed.
  • Often, you might not have the time to sit for an extended period and apply heat and/or cold therapy. To find relief while on the move, you can choose one widely available option: a back wrap that can hold reusable and removable heat and cold pack inserts.

2. Go for a walk

Your symptoms might lead you to believe otherwise, but a low-impact aerobic exerciselike walking is typically better for your sciatica than bed rest. Walking alleviates sciatic pain by stimulating the release of endorphins into your system and reducing the inflammation around your sciatic nerve roots.

  • A typical exercise plan for walking entails keeping a brisk pace for 30 minutes 3 to 4 times a week.
  • Make sure you walk with correct posture—stand upright and engage your abdominal and lower-back muscles.
  • If needed, you can begin with 5 minute walks and slowly build up your endurance.
  • If you’re sciatic pain is severe, water therapy—exercise in a warm pool—provides many of the same benefits but is gentler on the lower back.

3. Focus your mind

No matter how long you’ve dealt with sciatica, a variety of mental pain control techniques may help bring quick relief from your symptoms. If your brain doesn’t notice your symptoms because it’s distracted or focused on something else, your experience of the pain will not be as bad.

  • Mental imagery, meditation, and other techniques can make a dent in your pain levels in as little as 10 minutes a day, or 30 minutes 3 times a week.
  • At a bare minimum, it will benefit you to sit in a quiet room and practice 2 to 3 minutes of controlled breathing.
  • You don’t have to rely entirely on this practice; however, if it reduces your need for pain medications even a little it can be worth your time.

4. Improve your posture

Sitting puts extra stress on your lower back and sciatic nerve. Learning how to sit with proper posture can prevent the compression of nerves around your spine, 5 of which bundle together to form the sciatic nerve in each of your legs.

  • Sitting with your knees slightly elevated reduces the pressure on your spine. A simple trick is to elevate your feet by placing a book on the ground in front of your chair.
  • Sitting straight up with your back and buttocks flush against your chair also reduces spinal pressure.
  • You may want to purchase an ergonomic office chair, as they typically provide better support for the spine than a regular chair.
  • The use of a standing desk for at least part of the day can also be beneficial.
  • Even if you have perfect sitting posture, it is a good idea to keep your spine moving throughout the day by occasionally stretching and walking around.

We also add 4 easy massage tricks

1. Palm and Thumb Massage

  • Place the palms of your hands on your lower back. Rub the pelvic area towards your spine and down towards your buttocks.
  • Next, place your hands at your waist with your thumbs on the ropelike muscles near the spine. Wrap your fingers around your sides.
  • Using your thumbs, apply a firm and steady pressure toward the spine on the outer edges of the ropey muscles, so that your thumbs are about four inches apart.
  • Apply pressure without causing discomfort.

2. Tennis Ball Massage

  • Using tennis balls is an easy way to apply acupressure to your lower back.
  • Place the two tennis balls close together in a towel or sock. Place them on the floor.
  • Sit down on the floor, with your knees bent and feet flat on the floor, place the balls behind you.
  • Gradually recline your body until you are lying on your back on the floor, with the balls on the sore area of your back. Rest in this position if you can for one minute.
  • When the back tension is relieved, move the balls to another area of your back.
  • Slowly roll onto your side into a comfortable fetal position, using your arm under your head (as a pillow). Rest in this position for five minutes before getting up.

3. Knuckle Pressure

  • Lie on your back, with your knees bent and your feet flat on the floor.
  • Make fists and carefully place them on the left and right side of your lower back.
  • Position your fists so your palms are facing down and your knuckles are against your back.
  • Your fists should be between the spine and your lower back muscles. Rest in this position if you can for one minute.
  • Slowly roll onto your side into a comfortable fetal position, using your arm under your head (as a pillow). Rest in this position for five minutes before getting up.

4. Sciatica Stretches

Check out this video: