Sciatica pain is aching, which follows down along the sciatic nerve, starting at the center of your back and branching down to the legs. There are a lot of causes of sciatica, including weight, age, bad posture, and a long period of sitting.
There is a spectrum of pain, which individuals suffering the agony can feel along their nerves. However, for a lesser side of the spectrum, you can use the following tips to manage your pain:
- Reduce Inflammation
A diet containing whole grains, insoluble/soluble fiber, fruits, fatty fish, and vegetables might be effective in reducing inflammation. Apart from this, black tea, turmeric, green tea, and ginger are also strong sources of anti-inflammatory substances, which might improve your general health and build up immunity. Following this diet can increase the level of anti-inflammatory sources in the body, allowing you to reduce the pain in the long-term.
While maintaining this diet, you have to limit or avoid smoking and inflammation-causing foodstuffs, like hydrogenated oils, sugars, trans fats, and refined carbohydrates.
- Use Natural Treatments
As far as choosing natural sciatica treatments is concerned, you have to go for the best option. Natural treatments like gentle exercise, yoga, and hot as well as packs might soothe sciatica symptoms. In addition to these treatments, natural treatments such as massage and chiropractic care might manage your pain.
Massage targeting leg, lower spine, thigh, and pelvis regions might minimize or eliminate sciatica symptoms. On the contrary, chiropractic is an effective treatment, which has yielded mixed results. Though several studies show that chiropractic adjustments might improve your spinal function, and in turn, minimize the pain.
- Change Your Posture
Whether you’re relaxing at home or working at your desk, if you stay in the same position for a long time, sciatica pain will spike out.
Changing your position after every 30 minutes and using the right posture might take the pressure off your spine while reducing sciatica symptoms.
- Exercise Regularly
One key aspect for most patients suffering from pain is the presence of belly fat. This will press on the spine and exacerbate the condition by increasing pressure and making you prone to a herniated disc.
For that reason, it is important to maintain a regular exercise regimen, which may include muscle building, stretching, and cardiovascular activity. Though before taking part in any exercise, discuss with your doctor about the best option so as to avoid injuries.
- Consider Physiotherapy
Like other medical professionals, many physiotherapists also promote themselves as assisting specialists in alleviating sciatica pain in their patients.
Depending on the cause of your pain, physiotherapy can be the ultimate solution you need. Physiotherapy promotes healthy blood flow to the lower spinal region while managing the pain.
- Lift Your Knees While Sleeping
Compression of the lower back is one of the causes resulting in irritation of the sciatic nerve. A simple remedy for this is to lift your knees while sleeping.
This gets rid of pressure so as to decompress your lower spine, but be cautious not to elevate your knees excessively high because they may go numb.
Suffering from sciatica pain might be challenging, particularly if it impedes your everyday activities.
Although visiting the best pain management clinic is a perfect solution, you might also minimize the comfort at home by lifting your knees when sleeping, lifting weights, and changing your diet.