People With Pain From Sciatica Should Start Physical Therapy Early, Study Says

From mindbodygreen.com

Common back pains from sitting all day, sleeping in a strange position, or minor exercise soreness generally resolve on their own. Back pain that permeates throughout the leg (sciatica), however, may be lasting. Despite the common method of rest then recovery, a new study published in the Annals of Internal Medicine says starting physical therapy (PT) as early as possible is more effective for back pain with sciatica. 

                                                                   Image by Lyuba Burakova / Stocksy

How physical therapy made an impact

Researchers from the University of Utah Health studied 220 adult patients, between 18 and 60 years old, who had been experiencing back pain and sciatica for an average of 35 days before the study. The participants were split into two treatment groups: one with physical therapy and one without. 

 The PT group underwent their treatment for four weeks, which included sciatica exercises and hands-on spinal mobilization techniques. The other group did not receive physical therapy but were encouraged to stay active—aka the "wait-and-see" approach. 

Participants were asked to rate their pain levels, and how that pain interfered with everyday life, after four weeks, six months, and one year. At every check-in, patients in the PT group experienced less pain and greater ability than those without. 

How to apply the results

"As is true for everything with back pain, it's not the magic bullet for everybody," lead study author Julie Fritz, P.T., Ph.D., said in a news release. "But it seems that physical therapy is something that can be offered to patients to help them regain their activity and recover more quickly."

According to the researchers, the results were significant enough to be considered meaningful at the four-week point. In other words, timing really is everything. "This clearly says if you intervene early, these patients can do well," co-author of the study Gerard Brennan, P.T., Ph.D., says. 

While they don't know exactly why starting PT early was more effective, the consensus was clear: Starting PT sooner rather than later (or not at all) can improve the physical abilities, and quality of life, for people with back pain and sciatica. 

If you can't start PT right away, try some general sciatic stretches at home. Whereas, if you're experiencing general lower-back discomfort without sciatica, some simple exercises may be most effective for relief.

https://www.mindbodygreen.com/articles/people-with-pain-from-sciatica-should-start-pt-early-study-says

Walking "Profoundly" Eases Back Pain, Research Shows—If You Do It for This Long

From bestlifeonline.com

Weekly walks are an effective (and free) way to help alleviate back pain 

Walking can aid weight loss, promote heart health, and reduce cancer risk —but did you know that it can also ease back pain? The World Health Organization (WHO), which cites low back pain as the No. 1 cause of disability, estimates that 843 million people will be affected by low back pain by 2050. Prevention is key, and it can be as easy as going for a brisk walk a few times per week, according to new research.

Walking three days per week can help prevent recurring back pain.

A study published in the journal The Lancet found that walking three to five days per week can prevent back pain. Researchers randomly divided 701 adults (with an average age of 54 years) experiencing low back pain into two groups, one of which received guided intervention from a trained physiotherapist.

The intervention group met with a physiotherapist, who provided educational feedback and created personalized walking regimens. (Note: Those who already walked three or more times per week for exercise or logged more than 150 minutes of moderate/vigorous exercise weekly were excluded from the study.) The remaining participants served as the control group. Everyone was followed for three years.

Results showed that walking three to five days per week reduced recurring episodes of back pain by nearly 50 percent.

"The intervention group had fewer occurrences of activity-limiting pain compared to the control group, and a longer average period before they had a recurrence, with a median of 208 days compared to 112 days," Mark Hancock, lead author and a professor of physiotherapy at Macquarie University in Australia, told The Guardian of their findings.

"We gave them a rough guide of building up to 30 minutes, five times a week, over a six-month period. After three months, most of the people who took part were walking three to five days a week for an average total of 130 minutes," he said.

Hancock credited the reduction in back pain to the "combination of the gentle oscillatory movements, loading and strengthening the spinal structures and muscles, relaxation and stress relief, and release of 'feel-good' endorphins."

                                                                                                                                  iStock

Daily walks exceeding 100 minutes can also alleviate back pain.

Moreover, new research suggests walking every day can help stave off chronic low back pain. The 2025 study, which was published in the journal JAMA Network Open, looked at accelerometer data from 11,000 participants (ages 20 and up) from the Norway HUNT study.

At baseline, none of the participants reported chronic low back pain. They wore a fitness tracker for approximately one week, and were organized into four cohorts based on how many minutes of walking they logged per day:

• < 78 minutes per day
• 78 to 100 minutes per day
• 101 to 124 minutes per day
• > 125 minutes per day

Then, in a follow-up period ranging from two to six years, researchers recorded whether any of the participants experienced back pain. According to their findings, walking 100 minutes a day slashed chronic low back pain risk by 23 percent. The longer the walk, the better the result. Additionally, brisk walks proved more effective than going for a leisurely stroll.

"This is an important finding because walking is a simple, low cost, and accessible activity that can be promoted widely to reduce the burden of low back pain," lead study author Rayane Haddadj, a doctoral candidate in the department of public health and nursing at the Norwegian University of Science and Technology, told CNN via email.

However, it’s worth noting that this study was short and purely observational. Therefore, more research is needed to corroborate its results.

The takeaway:

Global research shows that going on regular walks can ease back pain and boost overall health. Although some studies say walking every day is more effective than split walking routines, the underlying message is consistent: It’s important to move your body, and often.

Some helpful advice: "Start with short walking sessions, either by planning specific walks or finding small ways to integrate a brief stroll into your daily routine," physiotherapist Natasha Pocovi, PhD, a postdoctoral research fellow in health sciences, told CNN in an email.

"The key is to gradually increase your walking in a sustainable and enjoyable way," she continued. "Additionally, it can be helpful to have a friend, partner, or colleague join you for walks to keep yourself motivated and accountable."

As always, speak with a healthcare provider if you notice any sudden changes in your health or find symptoms worsening.

We offer the most up-to-date information from top experts, new research, and health agencies, but our content is not meant to be a substitute for professional guidance. When it comes to the medication you're taking or any other health questions you have, always consult your healthcare provider directly.

https://bestlifeonline.com/walking-for-back-pain/

Forget everything you know about back pain — science reveals this simple habit could be your cure

From tomsguide.com

Science says just keep walking 

If you've ever dealt with back pain, you'll know how frustrating it feels when it flares up just as you're getting back to your normal routine. But what if one of the easiest ways to keep it from returning was doing more of something you're already doing?

Scientists have some good news: walking might be your best defence against recurring back pain. In a significant study, researchers at Macquarie University followed over 700 individuals recovering from low back pain, with one group undertaking a structured walking program and the other serving as a control. The results were compelling: regular walkers stayed pain-free for nearly twice as long as those who didn't change their habits.

Conveniently, the beauty of walking lies in its simplicity. All you need is some comfortable footwear, like some of the best running shoes, and the willingness to start with a few short walks a week. If doing laps around your local park doesn't appeal to you, fret not.

The Tom's Guide fitness team has been exploring various walking exercises recently, discovering different ways to make your daily steps more engaging. From "Jeffing" to habit stacking and even Japanese walking workouts, there are plenty of options to spice up your routine if plain old walking doesn't tickle your fancy.

If back pain has been holding you back, keep reading to learn more about the power of walking.

What does the research say

The study split participants into two groups. One group followed a personalized walking plan and had six sessions with a physiotherapist over six months. The other group carried on as usual without any specific help.

The walking plan wasn’t intense. People were encouraged to build up to around 30 minutes of walking, five times a week, based on their fitness level and how much time they had. Researchers then tracked both groups for up to three years to see how long it took before their back pain returned.

The results were pretty straightforward. People who stuck with the walking plan stayed pain-free for about seven months on average. Those who didn’t walk regularly only went about four months before their back pain came back. So walking almost doubled the time without pain.

Plus, the walking group was about half as likely to have a flare-up bad enough to need a doctor. They also took fewer sick days and needed less treatment overall.

                                                                                  (Image credit: Getty images)

How come walking can be so good for back pain?

The researchers suggest it’s probably a mix of gentle spinal movement, stronger back muscles, reduced stress, and the release of feel-good endorphins that make walking so effective. Plus, it's low-impact, simple, and something most people can fit into their day without needing a gym or any expensive gear.

Beyond the findings of this specific study, walking is recognized for its broader benefits in supporting spinal health. It naturally encourages good posture, improves circulation to the delicate spinal tissues, and strengthens the core muscles that provide crucial support to your spine. Furthermore, regular walking can significantly reduce the stiffness and tension that often exacerbate back pain.

It also doesn't need to take up a lot of your time. Just 30 minutes of walking, a few times a week, can make a difference.

If you’re managing a health condition, check in with a healthcare professional before starting something new. But this research shows that walking is not just good for general health, it could also help keep your back in better shape.

https://www.tomsguide.com/wellness/fitness/walking-regularly-could-prevent-recurring-back-pain-according-to-scientists-heres-why

Acupuncture is the #1 natural treatment for sciatica pain

From philaacupuncture.com

Treatments for sciatica may include painkillers, home remedies, acupuncture, and professional types of care. Effective, lasting relief of sciatica and sciatica-like symptoms typically does not require surgery, although surgical intervention may be the best option in a few cases. It should be kept in mind that no treatment for sciatica pain can be relied upon as a permanent cure. Long-term management of the underlying causes of a person’s sciatica symptoms is usually needed to prevent sciatica from recurring and worsening as time goes on.

 

Listed below are the available options for the treatment of sciatica pain.

Medications for Treatment of Sciatica Pain

• The first line of treatment for sciatica nerve pain is often medication, whether prescription or non-prescription. Among the most popular medications are pain relievers, muscle relaxants, and steroidal and non-steroidal anti-inflammatory drugs. The most commonly used medicines for sciatica treatment may produce side effects that can be difficult for some people to tolerate. They usually fail to provide complete relief from symptoms.

Spinal injections

• The next line of treatment for sciatica nerve pain is often spinal injections, usually done with some steroid medication. Injections decrease swelling from inflammation around the nerves and diminish pressure and irritation. When inflammatory swelling and pressure irritate a nerve, injections may work well. However, if a bone spur, a herniated disc, or something else irritates the nerve, they might not work. Most doctors will limit the number of steroid injections for a given patient because, when overused, steroid injections may cause relatively severe side effects.

Physical Therapy Treatment for Sciatica Pain

• Physical therapy treatments for sciatica may include ultrasound, electrical muscle stimulation, other passive therapies, and active rehabilitation exercises. In the early stages of care, passive therapies ease symptoms. In contrast, rehabilitative exercise is used later to correct underlying structural imbalances and distortions that would otherwise lead to recurrences of sciatica.

Surgical treatment for sciatica

• Surgical sciatica pain treatment should only be considered a last option when everything else has failed. The vast majority of sciatica sufferers can recover without surgery. Surgical intervention may be the only way to get long-term relief from sciatica symptoms in cases of severe disc herniation or rupture, severe degenerative spinal arthritis, or when a cyst or tumour is putting pressure on one or more of the nerve roots that make up the sciatic nerve. Note that surgery is not a reliable permanent cure for sciatica.

In the long run, natural remedies for sciatica, like acupuncture, home remedies, and daily exercises, are the best treatments for sciatica and typically provide better overall results than other forms of therapy for sciatica pain.

If you feel pain in your lower-middle back when you bend or stretch, radiating down to your legs, you might be experiencing sciatica.

What is sciatica?

Sciatica is a pain manifestation resulting from irritation of the sciatic nerve. The pain usually begins in the lower back and may extend down to the calf and foot, depending on the affected nerve root. Sciatica is not a disorder but a symptom resulting from another medical condition. In most cases, a herniated disc is the cause of sciatica. Any factor that directly inflicts irritation and inflammation on the sciatic nerve produces sciatica symptoms.

The sciatic nerve is the largest in the body. Its nerve roots run from the lumbar spinal cord at the lower back, extending through the buttocks, hips, and lower limbs. When this nerve becomes inflamed or irritated, it produces pain that resembles a leg cramp. It makes neither sitting nor standing difficult due to the intensity of pain it inflicts. Typically, the pain is aggravated when sitting, sneezing, or coughing. Pain in acute sciatica usually lasts four to eight weeks and diminishes independently, depending on the causative agent.

Sciatica symptoms

These symptoms of sciatica are usually only on one side and maybe one of, or a combination of:

• Pain that runs from the lower back down the back of the leg or buttock can vary from a mild ache to a sharp, burning, or shooting pain that can become debilitating.
• Pain that is worse when sitting
• You may experience numbness, tingling, or weakness in the affected leg.
• Coughing or sneezing can make the pain worse.
• It is a sharp pain that can make it difficult to walk.

 

The sciatic nerve is the largest in the body and is about the diameter of your thumb. It runs from the lower back down your leg, and being the biggest, it is also the longest nerve in the body. It is derived from the spinal nerves that exit the spine from L4 to S3, joining together.

Sciatica symptoms occur when the nerve roots that form the sciatica nerve are compressed or irritated in the lumbar spine. This is what people classically think of as a ‘pinched’ nerve. It is not usually the result of a single injury but an accumulation over time.

Most cases of sciatica will go away over time. However, you should seek urgent medical attention if the pain has a sudden onset, is the result of a bad injury such as a car accident, is not getting better after a week, or if you ever have trouble controlling your bowel or bladder.

Sciatica causes

Interestingly, sciatica is not a specific condition; it is simply a catch of all medical terms applied to a constellation of symptoms to describe a state the back pain sufferer is in. In this case, sciatica describes a patient’s complaint of pain radiating across the buttocks, down the leg, and into the feet and toes, along with the associated tingling or numbness.

 

Some conditions can cause sciatica, ranging from stress and trauma at a particular location on the spine, the lower back, or lumbar curvature to a more widespread disorder like obesity or pregnancy. Several other conditions are associated with sciatica, requiring varying degrees of medical intervention and treatment. Some of the conditions likely to present with sciatica are:

• Osteomyelitis is an infection of the bone or bone marrow. Osteomyelitis may be debilitating and, in extreme cases, may even cause death. It is difficult to diagnose and may go undetected for a long time unless appropriate tests are ordered and your medical practitioner is well-trained in infectious diseases affecting the bones.
• Tumours on or near the spine can affect the nerves or nerve roots as they leave the spinal canal and intervertebral foramen, leading to sciatic nerve pain, also known as sciatica.
• Spinal stenosis is the narrowing of the spinal canal and intervertebral foramen. Any narrowing of a structure can be defined broadly as stenosis. The stenosis and the narrowing affect or obstruct the pathway for nerves, thus exacerbating pain—in this case, creating the sciatic nerve pain associated with sciatica.
• Trauma: Trauma and stress go hand in hand regarding back pain and sciatica. Trauma may be localized, meaning the spine will take the brunt of the pressure at a specific location, or it may be generalized and affect several levels simultaneously. The better equipped we are in terms of muscle strength, muscle balance (or imbalance), and the other factors affecting spine health, the better equipped we will be to handle appropriate stress levels. The IVDs are remarkably resilient and very strong, but if the discs change due to any of the factors listed above or if the traumatic event is profound enough, damage to the spine may occur, and sciatica may be the outcome. In this case, a medical practitioner should always be the first step in any bad back treatment strategy.

In reality, any of the factors above, or several conditions mentioned, may cause sciatica. Sciatica is, once again, the presentation of a specific type of pain. The actual condition causing the sciatic nerve pain may be any of the above or several other conditions not discussed here; these are some of the main ones.

Sciatica pain is a medical condition with associated symptoms of pain along the leg and hip, affecting one side of the body. Sciatica pains may result from spinal compression bone spurs on the spine of a herniated disc. The pain experienced may come in the form of aching, shooting, or burning pain, which could be a combination of these pains.

Sciatica pain has some risk factors that can be avoided, while others cannot be avoided. Factors such as age, back injuries, spinal tumours, back strain due to pregnancy, and diabetic nerve damage are not preventable risk factors.

Sciatica pain sufferers tend to live with the condition undiagnosed for months and sometimes years in mild cases, assuming it to be normal cramping. Some of the possible signs experienced by sufferers include the following:

• Burning, searing, or tingling pain down the leg
• Pain gets worse while sitting, and it is felt in the buttocks or leg
• Pain in one side of the buttocks
• Difficulty in moving the leg or foot and also difficulty in standing

Sciatic nerve pain results from structural impingement or sciatic nerve compression in the body’s lower back. This occurs due to long-term degeneration of the lumbar area or an injury to the lower back. The location where the pain is felt depends on where the compressed sciatic nerve is located. Sciatica pain can be a result of any of these conditions.

•    Lumbar spinal stenosis
•    Degenerative disc disease
•    Pregnancy
•    Herniated lumbar disc
•    Spondylolisthesis

Natural remedies for sciatica

Natural remedies for sciatica pain can be very beneficial, but do not forget to include a good diet and regular exercise. It would be best to remember that you aim to improve your overall health. If you want to avoid having this problem occur again in the future, you may want to sleep on a firm mattress. Always sit and stand in good posture, and avoid lifting heavy objects as much as possible. Small things cause sciatica pain in the long run, so make this a part of your everyday routine.

Listed below are natural remedies for sciatica

Home remedies for sciatica: the most popular natural treatment for sciatica

Assuming that you have sciatic back pain and are confident you have nothing profound to be anxious about, the following suggestions may help you deal with your sciatica with fast home treatment. Listed below is a home treatment for sciatica

Back exercises

• Back exercise is a treatment for sciatica at home that is very effective; however, engaging in physical activity while your back or legs hurt may go against your instincts. Low-impact exercises like water aerobics, stationary biking, and yoga can reduce symptom severity and strengthen your back to prevent future issues. Stronger back muscles also help support the spine and alleviate pressure on spinal nerves, which can reduce the frequency and intensity of sciatica episodes.

Stretching

• Stretching exercises are another home treatment for sciatica. They are physical activities that may alleviate sciatica symptoms. Stretching should be performed slowly and gently; stop immediately if you notice any pain. You may try pulling your knees up to your chest, a seated hip stretch, or a seated spinal twist. The purpose of these stretches is to loosen the buttocks, hamstrings, and calves, which can exert pressure on the sciatic nerve.

Heat and cold therapy

• Ice and heat are home remedies for sciatica that can alleviate many of the symptoms that accompany sciatica and accelerate the healing process. Applying ice for 15 minutes can numb the affected area, while heat increases blood flow and improves healing. These applications can also reduce muscle spasms, common among sciatica patients.

Sit up straight

• If you work at a desk or in a bent position for much of the day, pay close attention to your posture. It would be best to sit with your head aligned with your hips. It would also help if you took frequent breaks from sitting to relieve strain on your spine.

Massage is an essential natural treatment for sciatica pain

 

Deeper massages or trigger point therapies are natural remedies for sciatica that have successfully treated muscle spasms, pain, and numbness in the legs and toes. Herbal oils and essential oils also give good results. Massage is also one of the best treatments for sciatica pain.

Herbs and Oils are popular natural treatments for sciatica

Herbs and oils are natural remedies for sciatica that have beneficial effects, and many of them can help relieve pain and reduce inflammation. They can be found in capsules, ointments, salves, and infused oils. You can also make tea from fresh or dried herbs or use elixirs, tinctures, and essential oils for pain relief.

Listed below are herbs for sciatica

Celery Juice

• You can try blending celery and making juice out of it. You can also add carrots to the mixture. This can provide immediate relief.

Elderberry Tea

• When taken in tea, this herbal remedy can stimulate the muscles and help them relax, which in turn helps reduce inflammation.

Garlic

• Garlic is one of the herbal treatments for sciatica pain. It contains vitamins B1 and B-complex, which significantly reduce pain and aches. Garlic also improves blood circulation to prevent blood clotting.

Acupuncture for sciatica is the #1 natural treatment for sciatica pain

This alternative treatment involves inserting hair-fine needles at specific points on the body. Acupuncture for sciatica boosts energy flow and contributes to proper nerve function. After the first treatment, you should feel some relief, but many people would benefit from a few sessions.

Sciatica Acupuncture is a natural remedy for sciatica that serves as one of the best treatments with no side effects once you are done with the sessions. Acupuncture for sciatica has been proven to be more effective than most treatments for sciatica.

Acupuncture for Sciatica Nerve aims at the specific sciatic nerve to control muscle relaxation and blood flow regulation along the passageway of the pain in the leg. Acupuncture for sciatica relieves pain and reduces inflammation at the same time.

The typical treatment for sciatica pain includes epidural steroid and painkiller injections, hot or cold therapy, and surgery to correct structural defects in the lower back.

Alternatively, acupuncture for sciatica, a practice developed from traditional Chinese medicine, offers a gentle and safer treatment for sciatic pain, as it is most practical with general pain management.

How acupuncture treatment for sciatica works for Pain Relief

Acupuncture for sciatica involves inserting tiny needles into specific points called acupuncture points on the body’s surface. This insertion triggers a particular reaction in the nervous system, which is transmitted to the brain. Due to this reaction, the brain releases natural painkillers such as endorphins and encephalin. There is also increased blood flow into the body part where the pain is experienced, bringing relaxation to the surrounding area.

Role of Acupuncture in the Natural Treatment of Sciatica Pain

Though it cannot correct or heal structural defects in the lower back that cause sciatica pain, acupuncture is an effective treatment for pain management. Patients who receive acupuncture for sciatica experience significant improvement in their condition and relief from their severe pain.

Acupuncture points for sciatica treatment

The acupuncture for sciatica procedure includes inserting needles into the wrist/forearm and lower calf/ankle areas, where the acupuncture points for pain management are located. These needles will increase blood flow and bring relaxation to the muscles of the affected area, the lumbar vertebrae, and the pathway of the pain in the leg.

Some of the primary acupuncture points for sciatica are:

• Zhibia BL54,
• Dachangshu BL25,
• Weizhong BL40,
• Chengfu BL36,
• Fengshi GB31,
• Chengsha BL57,
• Ashi, Huantia GB30
• Yaoyangguan DU3.

Xuehai (SP10) and Taichong (LV3) are additional acupuncture points for sciatica, where needles are inserted to treat Qi stagnation and blood stasis. Shenshu (BL23) and Taixi (KD3) are also added for liver and kidney deficiency. Yanglingquan (GB34) is added for cold and damp stasis.

Conclusion on natural treatment for sciatica pain

Sciatica is a painful condition that requires urgent medical attention. It can be bothersome and impact the sufferer’s daily life. Whether the experience is mild or chronic, seeking help from a qualified acupuncturist is essential. Lots of research has proven the effectiveness of acupuncture for sciatica. The best way out is to go for acupuncture treatment to improve your mobility and quality of life by managing your pain effectively.

https://philaacupuncture.com/natural-treatment-for-sciatica-pain/