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If you experience burning or tingling down your leg, lower back pain, weakness, numbness, or shooting pain that makes it difficult to stand up you may be suffering from chronic sciatic nerve pain. This type of pain usually begins in the lower back and can travel through your hips and down one leg causing inflammation and some numbness in the affected leg. Those who suffer from sciatica nerve pain often describe their symptoms as sharp, burning sensations or pain like a jolt or electric shock and sometimes numbness. That's why coming up with a daily pain management schedule for your chronic sciatic nerve pain can help bring you one step closer to a pain-free day.

Discover seven easy treatments to help alleviate your pain. You can also visit our Nerve Pain page to learn more about possible causes and treatments.

1. Home-Exercises that Emphasizes Hamstring Stretches

When suffering from sciatic nerve pain, it's important to not stand still or sit down for long periods of time. While exercise may seem like the last thing on your mind when in pain, but stretching and exercising the painful areas can help manage your pain more effectively and get you moving.

Check out these simple exercises to help alleviate shooting pains in your lower back. One of the best stretches is simply stretching out the hamstrings. Although it can be painful, make sure to warm up your muscles and stop if you feel any sharp or severe pain.  These exercises do not require weights or equipment. Simply start your day with 10-15 minutes of stretching to ease sciatic nerve pain.

Woman in a yoga pose.

2. Sleeping with a Support Pillow

Sleeping in the same position for 6-8 hours can have a major effect on your spine. If you wake up in the morning feeling intense pain, it's time to change your sleeping position. There are many different ways to sleep with sciatica and feel rested, it's just a matter of finding the right solution for you. Most often, sciatica sufferers should sleep with a supportive pillow between their legs to reduce stress on their back. The pillow helps stabilize your pelvis to reduce twisting that increases pain.

A woman with a leg pillow between her legs.

3. Getting a Massage

Oftentimes when in pain, people tend to decrease their mobility leaving their muscles to tighten and become stiff. However, just like exercise, getting a massage to keep the muscles moving is the best way to help manage your sciatic nerve pain. With tightened muscles around nerves, sciatica sufferers are more likely to feel immense pain. A massage can ease sciatic nerve pain by preventing pinching or irritation that can trigger shooting pain across the sciatic nerve.

A masseuse massaging a foot.

4. Alternating Hot and Cold

Hot and cold therapy can both be used to help alleviate pain. But a common question regarding sciatica sufferers ask what is the best option to alleviate sciatic nerve pain?  The answer is both. Alternating hot and cold therapy is ideal for the sciatic nerve. Applying an ice pack for 20 minutes will reduce swelling around the sciatic nerve. Following this with the application of a heat pack can soothe the nerve and relax tight muscles.

DR-HO'S Magic Heat Pad is an easy-to-use heating pad to help alleviate pain symptoms and relax muscles. Not only does it contain safe, non-toxic ingredients, but it can be reheated and reused thousands of times.

sciatica

5. Use DR-HO'S Pain Therapy System Pro

DR-HO'S Pain Therapy System Pro is a state-of-the-art TENS machine that is used to help relieve pain, relax your muscles, improve circulation and ease inflammation. This system uses TENS, EMS and AMP technology to help relieve sciatic nerve pain. The electro gel pads can be placed directly on the area where sciatic nerve pain originates. It massages the area, while also blocking pain receptors from reaching the brain.

pain therapy system pro

6. Using Back Support

Good posture and back support are two key features in preventing aggravation of the sciatic nerve. That's because with proper back support you can ensure the spine is properly aligned and not putting pressure on unwanted areas. DR-HO'S Perfect Backrest enables individuals to sit up straight preventing more frequent and painful sciatic nerve pain. Always ensure you have back support and a soft cushion to support your buttocks and lower back when sitting on unsupportive chairs.

Back support for sciatic nerve pain.

7. Physical Therapy

Physical therapists have many techniques/forms of treatment that may help. Treatment may include McKenzie-based mechanical diagnosis and therapy, muscle energy techniques, mobilizations, spinal stabilization and core strengthening exercises, nerve slides/glides, or traction.

A chiropractor working on a man's neck.

Talk to Your Doctor

If you experience shooting pains in your lower back, buttocks, hamstrings, and/or lower legs consult your doctor. These symptoms could be a result of sciatic nerve pain. If you have been previously diagnosed with sciatica try these seven simple treatments for relief.

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:

References:

  1. Clough, Sarah (2013). Suffering from Sciatica? Physical Therapy Can Help. Atheltico. Retrieved from http://www.athletico.com/2013/11/05/save-sciatica/
  2. Contour Living (2013). Sleeping with Sciatica, Spinal Stenosis and Herniated Discs. Retrieved from https://www.contourliving.com/blog/sleeping-with-sciatica-spinal-stenosis-and-herniated-discs/
  3. Courseault, Jacques (2015). Hot or cold treatments for sciatica. Livestrong. Retrieved from http://www.livestrong.com/article/252237-hot-or-cold-treatments-for-sciatica/
  4. Moeller, Andrew (2016). How massage can ease sciatic pain. Spine-Health. Retrieved from http://www.spine-health.com/blog/massage-ease-sciatica-pain
  5. Spine-Health (2016). Treatment Options for Chronic Sciatica and Lower Back Pain. Retrieved from http://www.spine-health.com/ask-a-doctor/sciatica/treatment-options-chronic-sciatica-and-lower-back-pain
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