Sciatica is a term used to refer to the set of symptoms caused by compression or irritation of your sciatic nerve. Contrary to popular belief, sciatica is not actually a condition but rather a symptom of an underlying lower back problem. According to Dr. Stephen H. Hochschuler in an article for Spine-Health, common symptoms of sciatica include pain on one side of your buttock or leg that gets worse when you sit, burning or tingling in one leg, and weakness or difficulty moving your foot or leg. Luckily, you don't have to suffer endlessly. You can usually treat the symptoms yourself, according to the University of Maryland Medical Center.
Step 1
Apply heat to the painful area using a heating pad or an ice pack during the initial phase of sciatica pain. According to Hochschuler, heat or ice can help to alleviate your leg pain. You can use either heat or ice, depending on your personal preference. Apply heat or ice for 20 minutes every two hours.
Step 2
Take an over-the-counter nonsteroidal anti-inflammatory medication such as ibuprofen or aspirin. According to the University of Maryland Medical Center, these medications can provide you with significant relief from your symptoms.
Step 3
Use a desk chair that provides proper spinal support, especially if you do a lot of sitting for work or at home. According to Raleigh Chiropractic Services, slouching on a bad chair is one of the key ways of aggravating sciatica and causing an exacerbation of your symptoms.
Step 4
Get enough sleep. According to the University of Maryland Medical Center, sleep is a crucial part of recovering from sciatica. If it is difficult for you to get comfortable, try sleeping with a pillow between your knees. This can help to relieve some of the pressure on your lower back.
Step 5
Eat foods rich in magnesium. According to Raleigh Chiropractic Services, magnesium is an important mineral that can help to loosen tight muscles that pinch the sciatic nerve. Foods that are rich in magnesium include fish like halibut or tuna, artichokes, fruits such as bananas, and nuts such as almonds or cashews.
Step 6
Develop a regular yoga practice. According to the University of Maryland Medical Center, yoga relieves lower back pain better than many other alternative therapies. However, you should avoid forward bends as this can aggravate your symptoms, according to "Yoga Journal" expert Sarah Powers. It is best to learn yoga from a qualified instructor who can suggest poses suitable for your condition.
Things You'll Need
- Heating pad
- Ice pack
- Ibuprofen or aspirin
- Desk chair with spinal support
- Pillow
