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Sciatica Pain Relief: 10 At-Home Treatments for Sciatica

June 07, 2017 in Sciatica

There are a variety of treatment options available today for managing your sciatica pain such as physical therapy, steroid injections, and even surgery. But you may be wondering if there are any sciatica pain relief techniques that you can practice each day from the comfort of your own home.

Here are 10 simple ways you can try to manage your sciatica pain at home:

  • Oral Medications
  • Herbal Supplements
  • Yoga
  • Heat or Ice Therapy
  • Exercise
  • Topical Supplements
  • Massages
  • Foods for Sciatica Pain Relief
  • Stretching
  • TENS Therapy

1. Oral Medications

Taking oral medications that you can get over-the-counter like nonsteroidal anti-inflammatory drugs (NSAIDs) is one of the easiest ways of treating sciatica pain. Drugs like these, such as ibuprofen, reduce inflammation, which is in many cases a cause of sciatica pain. If you experience painful muscle spasms as a result of your sciatica, your doctor may prescribe you additional medications such as muscle relaxants or antidepressants for you to take at home as well.

2. Herbal Supplements

You always want to consult your physician before trying medications and herbal supplements, but if your specialist gives you the all-clear, an herbal supplement called devil’s claw has proven to be an effective anti-inflammatory. It works similarly to NSAIDs in that it actually inhibits certain substances that promote inflammation. This may not be an option for everyone, though, as patients who take blood-thinning medication or who have peptic ulcers should avoid this supplement.


3. Yoga

Practicing yoga can be an incredibly effective way to achieve sciatica pain relief, particularly Iyengar yoga. Yoga is a gentle, healthy activity that you can practice right at home. Yoga incorporates breathing techniques, mental focus and physical movement into one activity, all of which are beneficial when managing multiple types of pain. By improving your flexibility and strengthening your muscles, you’re also less likely to slip into postures that irritate your sciatic nerve.

sciatica exercises pigeon pose

4. Heat or Ice Therapy

The sciatic nerve is buried deep within the muscles and tissues of your buttocks and legs, so applying heating or ice pads to the surface won’t help with the inflammation. However, they can serve as counterirritants. By applying stimulation to another location on your body, you can lessen the pain you’re experiencing in a different area. Try applying a heating pad or an ice pack to your painful area for 15 minutes at a time for sciatica pain relief.

5. Exercise

Lower back and leg pain associated with sciatica can make exercising the last thing you want to do. But staying in bed and not being active can actually make the pain worse and last longer. Try taking 15-20 minute walks each day to see if your pain improves. If walking is too painful, water aerobics and swimming are other great options. Exercising in the water puts less pressure on your back than exercising on a hard surface, and it can be effective at lessening your sciatica pain.

sciatica exercises

6. Topical Supplements

Preparing topical supplements to apply to the painful area can also help alleviate pain related to sciatica. St. John’s wort oil, cayenne pepper cream or plaster and capsaicin are three popular choices. St. John’s wort oil is an anti-inflammatory, while the capsaicin actually prevents the compounds in nerves that cause pain from being released.

7. Massages

While therapeutic massages geared toward putting pressure on trigger points around the sciatic nerve may offer the most sciatica pain relief, getting a basic massage in the comfort of your own home can help as well. Massages can help you to relax and take your mind off of the pain. A lower back, buttock and thigh massage can also ease muscle pains in those areas that you may be experiencing as a result of your sciatica.

8. Foods for Sciatica Pain Relief

Your dietary habits play a large role in your overall health, as well as in your main management. Foods that are rich in magnesium and Vitamin B12 may help treat your sciatica pain. Magnesium-rich foods include halibut, apples, apricots, lima beans, brown rice and seafood. Foods rich in B12 include lamb, cheese, liver, oysters and clams.

Mediterranean Diet

9. Stretching

Like yoga and physical exercise, stretching improves your flexibility and can strengthen your muscles, which are two important factors when it comes to pain management. It’s also a convenient, easy and quick way to provide sciatica pain relief. Simply stretch for 5-10 minutes each morning when you get out of bed each morning.

10. TENS Therapy

TENS therapy units are convenient, portable devices that you can use at home to help alleviate your sciatica pain. One such device, DR-HO’s Pain Therapy System S, offers 12 types of massage therapy and a total of 24 different types of stimulation. The handheld device is connected to four pads that you place on your body in key locations to relieve your sciatica pain.

DR-HO'S Pain Therapy System TENS machine.

TENS Machines Block Nerve Pain for Instant Relief

Shop The Pain Therapy System to feel instant relief anytime, anywhere. You can place the gel pads on the lower back, buttocks, back of the legs, or any other area where nerve pain is present. Massaging waves instantly start relieving the pain.

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Get more information on sciatic nerve pain

Download the Free Sciatica Pain Management Plan for more. Discover more detailed information and educational videos by exploring DR-HO'S Living Pain Free content:

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