Sciatica is a painful condition that is stationed in the lower back, thighs and lower leg. The sciatic nerve is located in the lower part of the spine and goes down through the back part of the leg. If this nerve gets injured, it can result in sciatica.
Other symptoms for sciatica are numbness in the legs, lack of strength, or a tingling sensation in the back part of the legs.
The pain is described as intolerable, and many people start medical therapy with painkillers or other medications.
The problem here is that these painkillers can actually be harmful and they only provide temporary relief. Even a surgery might not fix the problem completely, which means that you need to find another way to control the symptoms.
We offer 11 remedies that should help you and decrease the painful feeling in the lower back parts of your body.
1. Substitute gym workouts with other physical activities
Gym workout is a strenuous training and it can inflame the sciatic nerve even more. This is because the gym equipment restricts your body from moving because the exercise requires to stay still in that one position.
You can try physical activities such as swimming, jogging and walking.
If you suffer from sciatica, you need to stretch your body every day for at least 3 times, especially your lower back and legs. This can provide relief or can decrease the level of the pain.
There are tons of exercises that will definitely help you, it is important that you are persistent in order to accomplish successful results.
3. Do Yoga
Yoga is getting more and more famous throughout the world and this is because the population is finally understanding what yoga can do for your body.
It will improve your flexibility, strength and limit the symptoms of sciatica. Try poses such as the tiger pose, eagle pose, cat stretch pose, bow pose, or shoulder pose.
4. Try a natural pain reliever
Instead of popping painkillers, you can try natural remedies such as the Devil’s Claw. It can bring relief because of the iridoid glycosides that have anti-inflammatory properties. Also, you can try turmeric milk or ginger tea.
5. Get a long and deep massage
Find a professional who will find the path of the sciatic nerve and see him regularly until you the issue is resolved. If you can’t afford a masseur at the moment, have your partner do a light massage, it can help you relax and fall asleep easily.
6. Have an acupuncture session
Acupuncture is quite famous for treating sciatica and this is due to the fact that it can stimulate the tissues in your body and release serotonin and endorphins which will signal the nerve to bring immediate change.
7. Do an acupressure session
There are professionals who know the right spots in your body that can be pressured. By putting pressure on these spots, you can experience pain relief.
8. Try Rolfing
Known as Structural Integration and it is invented by Ida P. Rolf, is quite helpful for manipulating the connective tissue layer called fascia. The majority of people who tried this remedy claimed that it helped them significantly.
9. Apply hot and cold compresses
If you alternate between cold and hot compresses you can decrease the level of the pain and bring relaxation to your muscles.
If you have a sciatic episode, use a cold compress for around 20 minutes and repeat the same after 30 minutes. If the symptoms continue, alternate between hot and cold compresses.
10. Wear abdominal support
Lumbosacral belts are used for the extra support of the lower back part and can be helpful for people who suffer from sciatica. Make sure to wear it when lifting weights, especially if you are bending.
11. Buy a soft mattress and chair
It is important that the places where you rest are comfortable. You need to have the right posture when sitting down or sleeping in order to avoid further issues.
Spend some money and get a really soft and firm mattress, and a good chair. This will definitely help you because you probably spend more than 10 hours on that chair and mattress.
Lower back pain is a common issue, affecting about 60-80% of Americans. Its intensity can range from a slight stiffness or soreness to a painful sting or a “shocking” feeling, as it can be caused by various factors.
The low back supports the weight of the upper body and provides mobility for everyday motions like bending and twisting. Muscles in this area are responsible for flexing and rotating the hips while walking, and supporting the spinal column, while the nerves in the low back power the muscles in the pelvis, legs, and feet.
In most cases, acute low back pain is caused by injuries to the muscles, ligaments, joints, or discs. The pain might start suddenly, or slowly, and gradually aggravate over time.
Depending on the underlying cause of the pain, the symptoms can differ:
These exercises will provide a greater range of motion, stabilize the core, and improve body posture, preventing injuries.
The following six exercises will help you alleviate lower back pain:
1. Camel Pose
Kneel down, with the hands behind you on the bottom of the feet. Push the hips up and forward, to stretch the abdominal muscles, and boost core stability.
2. Wide Forward Fold
Sit on the floor, with the knees bent and the spine upright. Straighten the legs and round the back while reaching for your feet with both hands. This will open up the hips, boost mobility and prevent straining or spraining the back.
3. Frog Pose
Start on all fours, widen the knees to feel a tension in your groin muscles, and push against the floor with the hips to open them up more.
4. Wide Side Lunge Pose
Start with the feet facing forward in a wide stance, and the legs straight. Use the hands to “walk” to your right foot and bend the right knee while rotating the left foot to make the toes pointing towards the ceiling. The right foot should remain on the floor. Repeat on the opposite side.
5. Butterfly Stretch
While sitting on the floor, the soles of the feet touching each other and the back straight, press down on the knees with the hands to induce the stretch.
6. Forearm Extensor Stretch
Extend one arm out with the elbow straight. Use the other hand to grasp it at the side of the thumb, bend the wrist downward, and hold for 20-30 seconds.
For best effects, perform these exercises consecutively, spending about a minute on each stretch. If done regularly, your lower back pain will soon be drastically reduced!
Nowadays, due to lack of physical activity, prolonged sitting, etc. a lot of people deal with back and joint ache. As a result, they reach for a lot of pain relieving meds; however, the problem with these meds is that they come with serious side effects.
This being said, it is good to know that there are potent natural remedies that you can use to alleviate this common aches. One such remedy is garlic oil. It will decrease your joint ache and discomfort and heal your back. This is believed to be a result of the selenium present in it as well as other important nutrients like thiacremonone.
This compound is known to impede inflammatory responses in the body and thus, it is a potentially beneficial agent for inflammatory and arthritis illnesses. If you want to try it out for yourself, continue reading our article to check out the recipe.
DIY Garlic Oil Remedy
You will need:
Preparation: First, peel the garlic and then chop it into smaller pieces. Add the pieces into the jar together with the oil and close it well. Leave it in a dark and room-temperature area for 2 weeks. Shake it on a daily basis. After two weeks, strain the mixture through 4 layers of gauze into a proper container.
Use: Apply several drops of the oil and massage the painful areas with it. Then, wrap them with a plastic bag and a towel to keep the area warm. Repeat the therapy regularly for a period of two months.
Back pain affects millions of people worldwide and can be caused by a sedentary lifestyle, injuries, stress, and more. Its intensity can range from mild to severe.
Yet, only a few people are aware of the fact that our feet can also contribute to back pain, as they play a major role in our movement, and are vital for our body posture.
Triad Foot Center explains:
“Lower back pain, also known as lumbosacral pain, can be caused by conditions related to your feet. Pain in the lower back is sometimes caused by over-pronation of the foot, which occurs when the arch of the foot ‘collapses’.
Over time, the foot rolls inward, and thus the leg itself begins to rotate inward. The pelvis tilts forward, which increases the curvature of the lower back. Standing for long periods of time can aggravate this condition by causing your back muscles to tighten. Stiffness and discomfort in the lower back are the results. Other conditions caused by over-pronation are misaligned bones, hammertoes, bunions, and knee pain.”
Moreover, according to Dr. Paul Ross, a foot specialist at The Podiatry Center:
“Flat feet, in particular, can cause misalignment with the ankle, which causes joints to connect differently, which can cause misalignment in the knee joint. That can affect your hips, which also affects the way you walk. That affects the spine, especially your lower back. It makes sense that this could happen… our feet are actually pretty delicate and our bodies are complex.”
Here are some beneficial foot exercises that can help you treat back pain without using painkillers:
Toe pressing activates the blood flow in the feet and thus alleviates the pain in the back. Stand upright on the floor with the knees bent, and grip the floor with the toes. Hold for 3 seconds, and repeat 10 times with each foot.
Try walking on the toes for 20 seconds daily, in order to strengthen the tendons and muscles and soothe the back pain.
Sit on the floor and cross one of the legs over the other. Then, stretch the toes in all directions three times, and repeat with the other foot.
Toe pencil grip
Stand upright with the knees bent, put a pencil on the floor, and try to grab it with the toes. Hold it for a few seconds, relax, and repeat several times.
Heel tendon stretch
Stand in front of a wall, stretch one leg in front of you, bend the right knee while moving the hips toward the wall, and hold for 30 seconds. Repeat with the other leg.
While lying on the floor, stretch the legs in front of you, and wrap a towel around the feet. Raise them with the knees straight, and hold when the knee is just over the head. Repeat with the other leg.
Lying on the floor, stretch one leg up, and circle the ankle for up to 15 seconds. Repeat with the other leg.
Sit on the floor with one leg in front of you, and bend the other under the thigh. Try to reach the toes and move them around for half a minute. Repeat with the other leg.
Resistance bend stretch
Sit down on the floor, with a chair in front of you. Wrap one end of a resistance band on the chair and the other on the feet. Pull back as much as you can, hold for 15 seconds, and make 10 repetitions.
Step on a tennis ball on the floor with the arch, and start pushing it back and forward to massage the foot.
The following video will show some effective stretches to help you alleviate back, knee, and hip pain:
Statistics shows that too many people deal with back pain and sciatic nerve pain these days. Studies have found that eight out of 10 Americans deal with back pain which explains why so many people are addicted to painkillers.
First things first – you have to know where this pain comes from. That’s the essential part of every treatment.
Lower back pain is always triggered a few days before you notice the symptoms. Sometimes it is triggered weeks before the pain strikes. That’s why most people cannot detect the real cause. Lower back pain is caused by alcohol consumption, distractions while doing physical activities, fatigue, sexual intercourse, etc.
Chronic back pain is caused from improper body posture, obesity, inactivity, sports injuries, accidents, etc. It goes away on its own within a month, but there are some tricks you can use to speed up the recovery process.
Relax and avoid using ice directly on your aching body part. Chiropractic and acupuncture can be of great help, and you can also use ginger, curcumin and boswellia.
One of the best way to relieve the pain is stimulate the body to heal itself. Your brain remembers that it needs to heal itself if the pain is there for too longer.
Sciatic pain appears when your sciatic nerve is pinched in the lower back. It is unpleasant and serious. There are a few stretches to help you improve your condition and relieve the pain, such as the Seated hip stretch, Piriformis stretch, Pigeon pose, and the self-trigger point therapy using a tennis ball or foam roller.
The latest method is really popular these days, and people dealing with sciatica love its effectiveness.
Some of its benefits are reported in the Health Ambition:
“The Tennis Ball therapy is actually giving you the benefits from reflexology, acupressure and a massage. This therapy is able to soothe sore muscles, as well as relieve muscle tension. When it comes to treating the pain caused from sciatica, then the tennis ball is focusing on the piriformis muscle which is right next to the sciatic nerve.
Your own body weight on the little tennis ball, is actually allowing it do pinpoint directly on certain parts of the muscle. Once the ball starts to press on these painful spots, the muscle starts to release and relax. The process can sometimes be painful, but it is also gratifying. Just like getting your shoulder massaged, it hurts, but that pain is so good. The best part about this therapy is that, it doesn’t cost you anything, and you can preform it while you are at home.”
How to do it?
Complete Guidelines of Body Pain has the best instructions:
Hold in this position for half a minute or a minute until your pain disappears. Place the ball on another spot and go again. You should spend 5-10 minutes doing this therapy.
Alternative methods to avoid sciatic pain
Add pressure to sore spots on the piriformis muscle, glutes, and lower back muscles.
Do yoga and try acupuncture.
Pilates reduces the risk of injuries, improves the body balance and soothes your pain.
Use compresses and anti-inflammatory oils to relieve your pain.
Try chiropractic care three times a week.
If you want to prevent pain and stay healthy, try to keep your body in the right posture. Do not sit in the same spot and position for over an hour.
Prevent back pain
Preventing back pain is not as challenging as treating it. We give you some useful tips:
Source: homeremediesnaturalcures - Healthy Food House
Back pain is among the leading causes of disability around the world, and statistically, 1 out of 10 people is suffering from a certain type of back pain.
Sciatica pain is the pain felt all along the sciatic nerve, the longest nerve in the body. It is accompanied by numbness, and tingling, and is often a result of a bone spur on the spinal stenosis or the spine, or herniated disk. The pain and discomfort are usually treated with painkillers, which are often ineffective and harmful.
According to a professor of biomechanics at the University of Waterloo, Dr. Stuart McGill:
“Very few of the available treatments will actually help a patient and relieve from his pain because only a few of these treatments can actually target the problem to its roots.”
Fortunately, there are highly effective natural ways to soothe the pain and symptoms of these health issues, and garlic milk is one of the best ones! Garlic is a powerful natural antibiotic, which strengthens the immune system, fights inflammation, lowers the cancer risk, and improves heart health.
According to Dr. Joseph Mercola:
“Revered in Egypt for its medicinal qualities, and prized in Italian, Asian, and Indian cooking, garlic has been called “the stinking rose” for good reason. Closely related to the onion, it’s a bulbous root with an undeniably fragrant pungency. It was mentioned in historical documents that date back 5,000 years ago before its fame permeated the rest of the known world.”
Its combination with milk is high in protein, calcium, and vitamin B12, and is able to relieve the pain in the back.
According to So Yummy:
“Garlic milk is an ancient natural remedy that is making a comeback in the modern era. Used to treat those diagnosed with sciatica and other back-related maladies, garlic milk is proving to be a less invasive alternative to surgery and prescription painkillers.
Garlic itself was used by our ancient ancestors to treat digestive ailments and infections and was even prescribed to those with heart problems and tumors. Its healing properties are still hailed by medical professionals today, and according to Consumer Reports, garlic can help reduce blood pressure and cholesterol while also building up one’s immune system and reducing the risk for cancer.”
Here is how to prepare this traditional Ayurvedic remedy:
In a saucepan, pour the milk, add the garlic, and heat until the mixture starts to boil. Stir well, and then remove from heat. Lave the milk to cool down, sweeten with honey, and drink it immediately.
Repeat on a daily basis, to relieve sciatica and back pain, and improve overall health. Namely, it will strengthen immunity, accelerate blood circulation, detoxify the body, help digestion, improve heart health, relieve arthritis, and treat insomnia.
Moreover, garlic milk is a natural remedy against jaundice, chest congestion, coughs, and impotence.
The regular consumption of this delicious and healthy beverage will soon provide relief, and as soon as you start experiencing its surprising medicinal properties, it will become one of your favorite natural remedies.
Source: www.healthyfoodhouse.com , www.organichomeremedies.com
Sciatica is the tenderness and pain that affect the sciatic nerve, which is the longest nerve in the body, stretching from the lower spine, down the left and right buttocks, to the back of the legs, at about the middle of the thighs, and ends at the feet.
The sciatic nerves, one of each leg, originate from several nerve roots that exit from the spinal cord, then thread through the sacrum and merge to form the main body of the sciatic nerve.
This nerve goes between layers of the deep buttock muscles (gluteus medius and gluteus maximus), via the deep muscles of the back of the thigh, and goes down to the outer edge of the leg to the foot.
The most common symptoms of this condition include:
These are the most common causes of sciatica:
According to Dr.Joseph Mercola:
“If you have back pain or sciatic nerve pain, you’re not alone. Globally, one out of 10 people suffers from lower back pain, and back pain is also the number one cause of job disability worldwide.
The problem appears to be particularly prevalent in the US. According to estimates, as many as eight out of 10 Americans struggle with back pain, and this affliction has now become a primary cause of pain killer addiction.”
Dr. Josh Axe, DC, DMN, CNS adds:
“While many people turn to pain-reducing medications or even surgery to correct the problem, studies have actually found that less invasive treatment options — like chiropractic spinal adjustments — can be just as effective for healing sciatic nerve pain.
Acupuncture, yoga, and massage therapy are other alternative treatment approaches that been have proven to help act like natural muscle relaxers and kick this type of debilitating pain for good.
The best part about trying these natural sciatica treatments? They come with a very little risk of negative side effects, don’t harm nerve anatomy, along with numerous other perks like reduced stress levels, better range of motion, protection from injuries and even better immunity.”
Hamstring stretches and hip openers can be of vital importance in the treatment of sciatica pain. Therefore, the following simple yoga stretches will help you relieve this condition in a short period of time:
1) Smiling Cow Face Variation
2) Half Lord of the Fishes Pose
3) Sleeping Pigeon Pose
4) Reclined Twist
5) Supported Bridge Pose
6) Open Lizard Pose
7) Bound Angle Pose
Stress can really make your life more difficult and it can even lead to a series of diseases. Many people can’t fight the strength to cope with stress and they end up feeling unmotivated, nervous and exhausted.
It is essential to find the reason that is causing the stress in order to beat the symptoms. Stress is connected to your mental and physical stress, so you need to learn how to control it and cope with it.
Stress usually comes from family or relationship issues, work problems and serious challenges that can build pressure. Also, chronic stress can be developed through physiological problems such as insomnia, bad thoughts, infections, and blood pressure issues.
What Can Stress Do To Your Body?
Stress is highly connected to your physical body and when it rises, your adrenal glands start to release hormones such as adrenaline, cortisol, epinephrine or norepinephrine.
The problem comes when you are constantly exposed to stress and your adrenal glands are not able to promote the production of cortisol, so your system runs out of the hormone itself. This can be the beginning of new issues connected to your overall mood and energy levels.
Adrenal Insufficiency Can Cause The Following Issues
Parts of Your Body That Stress Can Affect
When you finally identify that your adrenals are exhausted, you can finally work on the problem and eliminate the lower back pain.
The first step is to balance your hormones and you can start by making a test that shows the levels of cortisol, estrogen, testosterone, progesterone, melatonin, and DHEA. If you have a high level of cortisol in your system, you can decrease it with Rhodiola and Ashwagandha, or by using ginseng or licorice root.
The next step is to eliminate the cause by checking if you are doing everything properly. For example, if you are sitting or standing straight, or if you do your exercises the right way. Also, you can seek for a massage therapist who will additionally focus on your lower back.
Another important thing is that stress is connected to your central nervous system and the enteric nervous system. Also, inflammation on the gastrointestinal tract can irritate your enteric nervous system, resulting in mood changes.
If whenever you feel stressed, you have stomach issues such as flatulence, diarrhea or constipation, take this concept into consideration. This is because the nervous and digestive system are connected to each other.
Stress can actually inflict conditions on the gut such as irritable bowel syndrome, irritable bowel disease or gastroesophageal reflux disease.
To prevent this issue, you need to include a diet in your lifestyle that is rich in healthy nutrients. This means that you need to eat organic fruits and vegetables, and foods rich in proteins and healthy fats.
When the hypothalamus pituitary adrenal axis notices that your cortisol levels are rising, it will alert the adrenal glands. The damage on the brain can be estimated based on the levels of cortisol oscillating in a certain period.
You can always start practicing relaxation methods such as yoga, meditation or simply, taking some alone time. This will help you reflect on your problems better and come up with solutions.
Some people claim that exercises like high-intensity training, jogging or running, hiking, bike riding or any other physical activity or sport, bring relaxation like nothing else because physical activity truly energizes the body.
Anything you like, such as playing an instrument or reading a book, can truly affect your mental and emotional health magnificently.
If you are facing everyday stress, you need to start making changes in your lifestyle. Change your environment, workplace, living place or any environment that induces stress.
At the same time, remember to appreciate the small things in life and don’t put too much attention on irrelevant matters. In time, focusing on and caring about the important things will help you manage stress effectively and with ease.