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A Daily Pain Management Schedule for Sciatica Sufferers

November 05, 2019 in Sciatica

TENS pad placement for sciatica

A Daily Pain Management Schedule for Sciatica Sufferers

Sciatica sufferers deal with pain that radiates along the sciatic nerve and can be extremely painful. The 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 leg1. Symptoms of sciatica sufferers include sharp burning sensations, pain like a jolt or electric shock, and/or numbness.

The pain can be so unbearable that you won't even want to leave the couch - but that's why we're here. Read on to learn a simple daily pain management schedule for sciatic nerve pain that will get you up and on your feet. Though the following tips won't cure sciatica on their own, they will help you manage the pain and get you one step closer to your pain-free life.

sciatica sufferers

1. Accept the Pain

Time heals everything. The first thing to remember when wake up, is to take it day by day. About 80-90% of people with sciatic nerve pain get better within a few weeks from when the pain first begins2.

2. Stretch

Once you accept that the pain may be there for more than a couple days, you can begin to make changes to manage the daily sciatic nerve pain. First, try and identify which part of the body is in the most pain and work through the problem from there. Stretching is one of the best ways to relieve pain and start your morning.

In the video below, Kris Wong from the Active Health Centre demonstrates some simple at-home stretches and exercises that reduce sciatic nerve pain.

3. Yoga or Aerobic Workouts

If you notice you've been sitting on your couch or office chair, or lying in bed for long periods of time, it's important to stand up every so often and walk around your house, apartment or office. Staying immobile for too long is known to weaken the muscles and will only slow down the recovery process. If you have time, doing low-intensity exercises are known to help manage the pain. There are many at-home exercises you can do for sciatic nerve pain.

Swimming, walking and yoga are other examples of ways to get your body moving. Yoga is a great low-intensity workout for those with sciatic pain. Not only does yoga help with lower back pain, but it can also prevent it from happening in the future. If you feel able to, try incorporating 15-30 minutes of physical activity three-four days per week. When you are battling sciatica, anything that helps to get the heart rate up and blood pumping is a good thing.


Download the FREE Sciatica Pain Management Plan!

The Sciatica Pain Management Plan was designed and written with the overall health and well-being of a person suffering from sciatica. The plan includes:

  • Diet and meal plan suggestion
  • Aerobic and strength training exercises
  • Sleep better guide
  • De-stress and mental well-being tips
  • Pain management tips
  • And more!

4. Anti-Inflammatory Diet

The way you eat plays a role in your overall health and affects how you feel on a daily basis. This is especially sciatica and chronic pain sufferers. Sciatic nerve pain comes from inflammation in the body, which makes it extremely important to maintain a healthy, anti-inflammatory diet. Doctors recommend going on a plant-based diet that is rich in magnesium and eliminates foods that cause inflammation3.

Foods to Avoid:

  • Dairy - Cheese, Milk, Yogurt
  • Fast-food - Drive-Thru, French Fries, Fried Foods
  • Seed Oils
  • Chips & Other Salty Foods - Crackers, Macaroni

Foods to Try:

  • Fruits - Pineapple, Grapes, Blueberries
  • Vegetables - Broccoli, Onions, Celery, Leafy Greens
  • Soybeans
  • Tea

anti-inflammatory foods

5. Use DR-HO's TENS Therapy Twice a Day

Sciatic nerve pain usually begins in the lower back, which is why many people first turn to a massage to help relieve the pain. However, massages aren't always effective because the masseuse may not know the severity of the pain and where it's coming from. Using DR-HO'S TENS Therapy twice a day you can preform your own massage from the comfort of your own home. The Pain Therapy System uses 12 different massage techniques and 24 different types of stimulation to reduce muscle pain and tension.

This TENS machine is used to target the nerves while creating a gentle, electric stimulation that disrupts pain receptors from reaching the brain. This therapy is used to help manage the pain and get you one step closer to having a pain-free day. If you incorporate stretching, working out, an anti-inflammatory diet and the TENS therapy, your pain may become much more manageable.

See below for a daily pain management schedule for sciatica sufferers:

Daily Pain Management for sciatica sufferers


More Information on Sciatica and DR-HO'S TENS Therapy:

  1. Sciatica: This is Everything You Need to Know
  2. TENS Pad Placement for Sciatica
  3. 5 Simple Ways to Help Relieve Sciatica
  4. Get This Specialty Massage for Sciatic Nerve Pain
  5. Introducing the Free Plan for Living with Sciatica
  6. The Ultimate Sciatica Workout Plan - Aerobics, Yoga, Stretches, and More!
  7. TENS Machine: This is Everything You Need to Know
  8. Sciatica Causes: Where is my Sciatica Pain Coming From?
  9. Sciatica Cure: Is There a Cure for Sciatica?
  10. Sciatica Exercises: 6 At-Home Exercises for Sciatic Nerve Pain
  11. Sciatica Pain Relief: 10 At-Home Treatments for Sciatica
  12. Sciatica Symptoms: This is How it Feels to Have Sciatic Nerve Pain
  13. Sciatica Treatment: What Can I Do To Ease Sciatica Pain?
  14. Sciatic Nerve Pain: Physiotherapist Demonstrates 5 Exercises to Beat Sciatic Nerve Pain
  15. Back Pain: Causes, Symptoms, and Treatments
  16. How to Ease Back Pain in 15 Minutes with TENS Therapy.
  17. A Daily Pain Management Schedule for Sciatica Sufferers
  18. How Spinal Decompression Therapy Helps with Sciatica

TENS pad placement for sciatica


  1. Mayo Clinic, Sciatica
  2. Web MD, How to Ease Sciatic Nerve Pain
  3. Health Central, 10 Best Foods for Sciatica and Back Pain
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