Nearly 80 to 90 percent of people suffering with sciatic pain recover without the need for surgery, according to the American Academy of Orthopaedic Surgeons. Common home treatments used for sciatica include exercise, dietary changes, heat or cold application, changes in sleeping position and the use of over-the-counter pain medications. Dietary changes help reduce inflammation, improve nerve health and remove excess weight.
Nutrients for a Strong Back
Sciatica often occurs because of a herniated disk in your lower back. Your body needs calcium and vitamin D to keep the bones in your back strong. Vitamin C helps produce the collagen that keeps the connective tissue between your vertebrae strong, preventing herniated disks and decreasing pressure on disks. Consume more calcium by eating leafy green vegetable and low-fat dairy products. Obtain vitamin D by spending time in the sun or eating fortified foods. Eat more citrus fruits, kiwifruit, broccoli, red peppers, strawberries or green peppers to provide your body with more vitamin C.
Nutrients for Nerve Tissue
B vitamins help keep your nerves functioning properly and help limit the nerve damage associated with sciatic pain. The most important B vitamins include thiamine, niacin, B-6 and B-12. An adequate intake of B vitamins helps protect your nerves and decreases nerve pain. Increase your intake of B vitamins by eating more bananas, meat, fish, broccoli, whole grains, fortified cereals and milk.
Nutrition to Control Inflammation
The painful inflammation associated with sciatic pain often decreases with a diet that limits the intake of inflammatory foods and promotes the intake of anti-inflammatory foods. You can reduce inflammation by consuming a diet that limits your intake of trans fats, saturated fats, high glycemic index foods, and alcohol. At the same time, you should promote the intake of omega-3 fatty acids, low cholesterol foods, low glycemic index foods, dietary fiber and foods high in arginine. Follow this diet by decreasing your intake of refined grains, added sweeteners, animal fats, donuts, fried foods, egg yolks, stick margarines and processed foods; and by replacing these foods with fish, whole grains, fresh fruits and vegetables, skinless poultry and nuts.
Considerations
Not everyone sees improvement in sciatic pain after making dietary changes. Consult your doctor if your pain does not subside, keeps you up at night, accompanies a fever or is different for other episodes of sciatica. Also, contact your doctor if you experience recurring episodes of sciatica. People often experience pain similar to sciatica from infections, herniated disks, spinal stenosis, urinary tract problems, hernias or cancer.
References
- American Academy of Orthopaedic Surgeons: Sciatica
- Office of Dietary Supplements - National Institutes of Health: Vitamin C
- Spine-Health: Collagen Definition
- National Institute of Arthritis and Musculoskeletal and Skin Diseases: Back Pain
- McKinley Health Center: Vitamins and Minerals
- KidsHealth from Nemours: Vitamin Chart
