Sciatica Pain Relief: Effective Strategies and Self-Care

The sciatic nerve begins in the lower back and branches out through the buttocks and legs. When the nerve is irritated is can cause pain, tingling and numbness from the lower back down to the feet. Often, the symptoms will go away on their own, but during an episode, you will want to control or eliminate the pain.

Things You'll Need

• Pain reliever: ibuprofen or acetaminophen
• Heating pad
• Ice packs

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Instructions

Move

• 1

  Recent research indicates that total bed rest does not speed healing. Short walks improve circulation and may speed healing.

• 2

  Do not sit for prolonged periods.

• 3

  If possible, stretch lightly. Do not move any further than is comfortable.

Reduce Pain

• 4

  Take over-the-counter pain relievers like ibuprofen, acetaminophen or naproxen.

• 5

  Use a heating pad at a medium setting for 20 minutes at a time.

• 6

  Try a cold pack for 15 minutes at a time.

Prevention

• 7

  Keep active. Prolonged sitting can cause an episode.

• 8

  Lift carefully. When lifting heavy loads, use your legs, not your back.

• 9

  Watch your posture. Correct spinal position can reduce backache and sciatic pressure.

• 10

  Avoid severe twisting movements, particularly when lifting or carrying heavy loads.

• 11

  When driving, take your wallet out of your back pocket. It can cause poor posture alignment.