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Sciatica nerve pain is often misunderstood as general back pain. However, sciatica pain is not just limited to the back. The sciatic nerve extends from the lower back till the soles of the feet. Therefore, sciatica nerve pain usually extends from the lower back to the rear of the thigh and down through the leg to the tip of the big toes. The severity and symptoms of sciatica may vary from person to person. In some people, the pain may be aggravated by sitting for long periods. In severe cases, the patient may not be able to bend their knees, move their foot and toes, walk, or even stand. The pain may be accompanied by burning or tingling sensation, numbness and weakness down the affected leg. People between the ages of 30 and 50 years commonly experience this pain, which usually affects only one part of the body. Most often, sciatica is caused by a herniated or slipped disc. In most cases, the sciatica nerve pain goes away on its own with adequate time and rest, in around 6 weeks. If the pain is unbearable for you, there are many natural therapies that can help reduce inflammation and pain. [See a doctor if self-care measures fail to lessen your symptoms or if your pain becomes progressively worse]. Here are 5 best home remedies for sciatica.
Apply Hot or Cold Compresses: Heat treatment can relax tense muscles and reduce pressure on the sciatic nerve, while cold treatment can lessen swelling around the nerve as well as numb the pain. Alternate these treatments, starting with the hot compress and then the cold compress. Use a steamed towel for hot compress as it is more effective.
Try Massage Therapy: Low back pain is a common symptom of sciatica and studies have shown that massage therapy is effective in reducing such pain. You can massage the affected area with St. John’s wort oil a few times a day. This oil has anti-inflammatory properties that can also help reduce inflammation.
Exercise: You may be advised to take rest for a day or two after a sciatica flare up. Then you may start a regular exercise program to strengthen the core muscles, which helps facilitate quick recovery. Exercises like knee to chest stretch, spinal rolling, knees rocking, floor twists, yoga poses like the cat-cow pose and pigeon pose may be helpful in relieving sciatica and lower back pain. But always consult a physical therapist before starting exercise program.
Drink Turmeric Milk: Turmeric contains a compound called curcumin that has anti-inflammatory properties. Treatment with curcumin has been found to reduce nerve pain and inflammation. To make turmeric milk, add 1 teaspoon of turmeric to 1 cup of milk and boil the solution. You can also add a small cinnamon stick and a few drops of honey to enhance the taste. Drink this once or twice daily.
Use Capsaicin Cream or ointment: Capsaicin, an active ingredient found in cayenne pepper, works as a natural pain reliever. Research has suggested that topical use of capsaicin may be beneficial in pain management. Buy a capsaicin cream or ointment (containing 0.025 to 0.075 percent capsaicin) and apply it on the affected area up to 4 times a day. Read at least for 1 week.
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