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Home Remedies and Exercises for Sciatica

Updated on July 24, 2017

The pain associated with sciatica is excruciating, however, most cases resolve with conservative therapies, home remedies and exercises; thereby dispensing with the need for surgical intervention.

Sciatica or referred back pain is a painful and distressing condition. The condition can
be managed using home remedies and simple stretches and exercises.

As per the University of Texas, sciatica or referred lower back pain has a 40% lifetime incidence, which means that an American is 40% likely of being affected by the condition in his lifetime. In general the prevalence of the condition ranges between 1-10% with individuals between the ages of 25-40 years more prone to developing it.

What is Sciatica?

Sciatica is a disorder which is characterized by extreme pain and discomfort, due to the impingement of the Sciatic nerve. The most common etiological cause for the development of sciatica is pressure from disc herniation. The Piriformis Syndrome is another important cause. The Piriformis muscle, when imbalanced, puts excessive pressure on the Sciatic nerve, thereby resulting in a displacement of the pelvic joints, and compressing the Sciatic nerve. Narrowing of the space in the spinal canal also causes continuous pressure on the Sciatic nerve.

Sciatica is commonly manifested as: heaviness and pain in the lower back, radiating down to the back of the thighs, back of the knee, calves, right up to the heel. Tingling numbness are associated features of the condition.

Home Remedies to Ease Back Pain

There are certain home remedies and supplements that are beneficial in the management of referred back pain. These include,

  • Ginger: Ginger is an excellent home remedy for the management of sciatica. Ginger can effectively and promptly allay pain and uneasiness in the back. Ginger tea is recommended by most experts, at least twice a day. Ginger soothes inflamed and irritated nerves and gets rid of lower back stiffness and pain.
  • Garlic: Garlic eases pains efficiently as well; furthermore, it enhances blood circulation, is a potent anti-oxidant and gives you immense strength and energy.
  • Vitamin B supplements: vitamin B is essential for most nerve related disorders. Good natural sources of vitamin B are: whole grains, spinach, legumes, green peas, nuts, kiwis, nuts, bananas, soybeans, and unpolished rice. Make sure that you consume a generous dose of these foods. What’s more, most doctors will advise starting a vitamin B supplement. Vitamin B complex manages tingling numbness and allays the intensity of pain.
  • Soy: soy bean is good for sciatica. It is loaded with proteins and vitamin B complex. Soak about 3 spoons of soybeans for 12 hours. Grind in to a fine paste, add water and boil for about 15 minutes. This is soy milk. Consume 1 cup daily.
  • Aromatherapy: aromatherapy massage has been proved to be of immense value in the successful management of sciatica. Essential oils like Nutmeg and Clove are very useful. Blend 10 drops of each oil in 10 ml of carrier oil, like coconut / sesame. Gently massaged the lower back, back of the legs and ankles. Daily aromatherapy massage will yield brilliant results.

Soy and Ginger are Potent Natural Remedies to Allay Sciatic Pain

Physiotherapy to Alleviate Backache

Physiotherapy and exercises help manage sciatica effectively. Exercises stretch the muscles and strengthen, they help relieve pain and stiffness, and significantly enhance the range of movement. However, regular practice is the key.

The following exercise techniques are recommended:

Exercise 1: Powerful Back Bends

  • Lie down on your abdomen.
  • Place your palms at the chest level and very slowly raise your head and chest upwards. The lower part of the body rests on the floor.
  • Arch your spine backwards.
  • Hold for 20 seconds.
  • Do 3 repetitions.

This is a powerful backbend and works wonderfully on your lower back.

Exercise 2: Back Stretches

  • Lie on your back.
  • Gradually, draw up the knees towards the chest.
  • Hold for 20 seconds and then return to the original position.
  • Perform 5 repetitions.

This exercise gently, yet effectively works on the lower portion of the spine. It strengthens the muscles supporting the lower back, reduces stiffness and alleviates pain.

Physical Therapy and Massage to Eliminate Sciatic Nerve Pain


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