[toc]A feeling of tingling, aching or burning sensation right down the back and possibly also into the upper portion of legs or buttocks is known to be a sciatic nerve pain. This inflammation of sciatic nerve, which is the longest nerve present in the body, is termed as Sciatica. It is more of a symptom than a condition that can happen due to varying causes.
Medical community is believed to replace the sciatica term with lumbar radiculopathy as the pain extends up to the back of the leg and may also be caused by factors other than sciatic nerve too. The treatment for sciatic nerve pain is administered based on the exact nature of the cause. But, there are several natural sciatic pain relief methods that can be employed to get a relief and prevent its reoccurrence.
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Home Remedies For Sciatic Nerve Pain Relief
Citrus Fruits
Consume a healthy diet rich in vitamin c to boost the immune system of the body. Include more of citrus juices, fruits that help to fight off infections in more effective manner, preventing severe illnesses and the probable cause for swelling around the region of sciatic nerve.
Moreover, the improved diet helps to offer relief from painful sciatic nerve that has occurred due to any plausible reason.
Perform Muscle Relaxation Techniques
Perform relaxation techniques to relax the muscles that surround the sciatic nerve to reduce and manage the chronic pain of sciatic nerve. Make use of the 3 easy relaxation techniques. Lie down flat on the stomach, keeping a rolled towel or pillow under the hips. Second technique is lying down on stomach with one leg bent to one side (first aid recovery pose).
To avoid any strain over the back, keep a pillow under the knee of folded leg. In third technique, lie on your back, supporting head with the help of a pillow and rest the feet over a chair so that legs are bent and the lower portion of back is flat on the floor. Perform these techniques at regular intervals and get all the associated muscles relaxed, offering relief from the chronic pain.
Massage With Ice And Heat
Those, who experience sciatic pain after an injury, should apply ice over the lower back portion for 10 minutes, continually after a gap of several hours. Ice aids in offering a temporary relief from sciatic nerve pain in the earlier days of the injury, by reducing the inflammation.
If sciatic pain stays for long duration, make use of heat to enhance circulation, repair tissues of the lower back and to relax the associated muscles, resulting in reduced nerve pain. Taking a hot shower bath will be able to provide the needed heat massage that is adequate to calm down the nerve and muscles.
Maintain Correct Posture
While standing or walking, use gentle, smooth and relaxed movements as tense muscles will cause more pain. Stand erect and tall, without curving the back, keeping the buttocks tucked in. While carrying stuffs, do not overload one shoulder with all the weights. Instead distribute as evenly as possible on both the shoulders and hands.
Encourage use of backpacks then shoulder bags. For picking up something from below the waist, kneel down rather than bending over the back. During sitting, support the back and position the knees at levels of the hips, with feet flat on the ground. Use rolled towel or back pillow to support the lower back, if needed.
Perform Stretching Exercises
Perform back massaging circle exercise by lying on the back with legs gently stretched out towards the chest. Then circle the knees to massage the lower back very gently. In beginning, it is bound to hurt so one needs to be very soft and gentle while doing it.
Alternatively, perform single knee to chest exercise by lying over the back with legs pulled out, supporting knees by keeping a pillow beneath them. Then pull one knee towards the chest, feel the stretch in the hips, buttock and through the back. Hold it there for 30 seconds and then repeat with other knee.
Contract The Core Muscles
Make use of balance balls to contract core muscles of back and abdomen and these can also be used as a chair when the usual chair seems uncomfortable for the back. Select a good quality anti-burst balance ball appropriate to the weight and size of yours.
Perform balance ball bridge exercise by lying on the back, keeping the ball under the calves with shoulder and neck on the ground. Now try raising the pelvis to bring back and upper legs in a straight line. Then drop the pelvis back gently. Performing this core muscle strengthening exercise gives relief from the sciatic nerve pain.
