Natural Sciatica Nerve Pain Treatments

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Natural treatments are available for those suffering from sciatica nerve pain or a herniated disc. All too often people rush off to surgery or start living on painkillers, which may seem to be the quickest solution, but there are risks attached. So, what is the alternative?

Adequate exercise and a healthy diet and lifestyle can help manage pain naturally, with little or no side-effects. This combination is your natural defence against illness and injury.

You are what you eat

Maintaining a healthy diet is a sensible approach to disease prevention and management. What we consume will react either positively or negatively with our internal system. Some foods reduce inflammation while others promote it, like sugar and starch.

Best foods for back pain

We may think we’re eating a healthy diet, but nutrient absorption is as important as ingestion. Medication, smoking, alcohol, or diuretics inhibit the assimilation of minerals needed to function optimally.

Some of the foods that are good for sciatica include the whole Vitamin B family, rosemary, cayenne pepper, ginger, and turmeric are high in antioxidants that reduce inflammation, and dark leafy greens work to prevent damage at a cellular level.

How exercise helps

It doesn’t have to be a strenuous activity that makes you drop from exhaustion; simple, gentle exercise can help alleviate sciatic nerve pain.

By strengthening the muscles, basic activities can assist in reducing pressure on the spine and promote all-around flexibility. Start slowly with exercising and build up the intensity as you get stronger and healthier.

Mind your posture

Without realizing it, a lot of people carry a poor posture, which in the long term, compromises the muscles. This affects the spine’s alignment and amplifies the risk of lower back pain and sciatica nerve pain.

Improve core strength

The lower back muscles around the spine and abdomen weaken over time, especially without enough exercise. This puts pressure on the body to support the spine. Gentle strengthening activities for your back and core will assist in minimizing acute and chronic back pain.

Gentle exercising

Lower back pain exercises help strengthen the back and core muscles and increase hip and lower body flexibility. This will reduce lower back pain caused by stiff or undeveloped muscles.

Light movement can be effective for sciatica pain relief and herniated disc pain when performed consistently and correctly in a slow and controlled manner.

Sciatica exercises

Avoid high-impact training like running and stick to suitable movements such as yoga, swimming, walking, or cycling. Exercising should not hurt but when it causes pain, stop the activity and seek chiropractic advice.

The sciatica stretch

Although there are several sciatica exercises to try, one simple technique is very effective and stretches the piriformis muscle for sciatica pain relief.

  1. While lying on your back, place both legs out straight.
  2. Holding one knee with the opposite hand, pull your knee over to the opposite shoulder.
  3. Hold this position for at least 10 – 30 seconds.
  4. Alternate the stretches on opposites sides.

Herniated disc exercises

All the gentle activities prescribed for sciatica nerve pain are also relevant to reduce herniated disc pain. The exercises strengthen the back, neck, and spine.

Although this can be used as a pain treatment option, it can be used as a preventative measure. The stronger you are, the less prone you will be to physical ailments.


Studies found that deep tissue massage could be as effective as taking NSAIDs for sciatica pain relief. Massaging soothes tense and tight muscles that are pressurizing the sciatic nerve. This technique also releases endorphins that help boost your mood and relieve your pain.

Professional advice

Working with a trained medical professional is often the safer route instead of diagnosing or treating ourselves, especially when the pain is severe. Chiropractic therapy manipulates the body and spine to correct alignment and reduce associated pain.

It’s your life, live it in health, call us today for an appointment.