I have had a lot of pain since being diagnosed with osteoarthritis 29 years ago, but sciatica has to be one of the worst. It’s hard to sit up straight, bend down to pick things up, or take walks that I always enjoy. At the end of the workday, I am wiped out.
According to the Mayo Clinic, “Sciatica most often happens when a herniated disk or an overgrowth of bone puts pressure on the lumbar spine nerve roots. This happens upstream from the sciatic nerve.” Other risk factors include injury, tumor, or muscle irritation.
This causes inflammation, pain, and often some numbness in the affected leg.” You are more likely to develop sciatica if you sit a lot, don’t exercise, are overweight, or are diabetic.
Does this sound like you? Here are more tips that may help:
Give Time to Resolve
No one likes to be in pain, but waiting a while can be just what you need. About 80%-90% of people with sciatic nerve pain get better within a few weeks. This doesn’t mean you won’t still be cranky about the whole ordeal, but it will be worth it to experience sciatic pain relief in a shorter period.
Apply Cold Packs
A cold pack sure feels good when you’re in pain. Don’t apply a cold pack directly to the skin. Wrap in a towel and you’ll still get the benefits. Do this for up to 20 minutes several times a day.
When using ice therapy for sciatica pain, apply the ice pack to your lower back and the rear pelvis, where the sciatic nerve roots are located. This also calms nearby nerves.
Use Heat
If a cold pack is not effective, try using heat instead. I prefer heat, and there are numerous options available for use. A heating pad, hot packs, or a hot water bottle feels so soothing to those painful areas. My favorite is to wrap up in an electric blanket.
When applying heat, focus on the lower back and pelvis to target the affected nerves.
Work with a Physical Therapist
Physical therapy is not on my list of favorite things to do, but it can sure feel good when you don’t have as much pain. Schedule a visit through your primary care physician and ensure your insurance carrier covers the cost.
Book a Massage Appointment
I had the best massage therapist for Valentine’s Day. He was skilled at releasing the kinks from my muscles, but the real showstopper was the foot massage. I almost wished I could take him home with me.
Tension can manifest in any part of the body, and I’ve found that massage in my back, neck, and shoulders helps alleviate a significant amount of my tension.
My former company offered 10-minute chair massages, which was also a nice treat. Try a few massage professionals out and see who you like the best.
Sign Up for a Yoga Class
You may be wondering how yoga can relieve sciatic pain, and a significant part of the answer has to do with improving your posture. After a long day, you’re more inclined to slouch in your chair, and that can aggravate the sciatic nerve. If you’re a senior, you may feel more comfortable taking chair yoga classes.
Summary
You don’t have to live with sciatic pain. There are easy things you can do on your own, but don’t hesitate to consult professionals who can offer additional tips and tricks for relieving sciatic pain.
