A Simple 4-Step Sciatica Home Treatment
Are you suffering from sciatica? Maybe you need some immediate relief to get the pain under control just so you can make it through the day. Treatment from chiropractors and other medical professionals can be costly, and to be quite honest, not very effective. Let’s go over a quick sciatica home treatment that should get you back up and on your feet in no time.
First, ice to affected area. Sciatica is caused when the sciatic nerve is irritated and becomes inflamed. There are many reasons why this could happen, but either way, the problem is coming from inflammation.
Some people may tell you to use heat to help relax the muscles around the nerve. This is helpful, but for the first two days or so, you should limit yourself to icing the area. This will reduce the swelling.
After that you can move on to using heat. Using heat too soon will actually worsen the inflammation. So take care of the inflammation first by icing it as the first step of your sciatica home treatment.
Secondly, align your pelvis. Muscle imbalances can cause many of the problems of sciatica. By making small postural changes, you can often reduce or even eliminate sciatica pain.
Stand up as you normally would and place your hands on your hips. Notice if your hips are tilted backward (most probable) or tilted forward. Ideally you want your hips to be in a neutral or middle position.
Imagine it as if your pelvis was a bowl of water. If you pelvis tilts too far in one direction or another, the water will spill out. Try to keep the bowl balanced and don’t let any of the imaginary water spill out as a sciatica home treatment.
This may take some time to get used to sitting and standing in a new way. Your muscle may get tired quickly since they are not accustomed to supporting you in this way, but keep it up and they will adapt.
Thirdly, take care of your Piriformis. Your Piriformis muscle is a small muscle that connects your hips to your legs. It is responsible for helping your rotate your legs, and it also happens to run right next to your sciatic nerve. If the Piriformis becomes too tight or tense it can crush your sciatic nerve and cause you a lot of pain.
There are some simple stretching exercises for Piriformis muscles you can do as a sciatica home treatment that will help you release the tension in these muscles and ease any pain on your sciatic nerve that is caused by a tense Piriformis muscle.
Forth, keep active. Muscles are generally looser and less tight if you keep active. Maybe you’ve noticed that your pain is worse in the morning? This is because after a night of sleeping (where you are not active) your muscles are not as “warmed-up.”
Now, this doesn’t mean you need to engage is serious and intense sports for this sciatica home treatment. Take things at your own pace. Even something a simple as taking a leisurely walk can help keep you active and help those muscles stay loose. What is most important is that it is something that you can comfortably do.
So try these four things together as part of your sciatica home treatment. It can sometimes take a few weeks to notice real improvement so stick with it for a while and dedicate a little time each day to make sure that you can eliminate your sciatica and regain your mobility.