Often sciatica is confused with ‘non-specific back pain’. It is in reality a symptom of excruciating nerve pain that can range anywhere from mild to moderate to even severe. Actually, sciatica is the result of a compressed nerve in the lower spine. The nerve pain that contains sciatica can impede the ability to function normally. Hence, it makes sense to research options that would help relieve pain. Check out these tips that can reduce sciatic pain to a considerable extent.
Incorporate Massage And Avoid Pain Killers
Massages contribute to relaxation, improve blood circulation, releases endorphins (the body’s natural hormones to decrease pain), and calms down the core spinal muscles. Massaging can prove beneficial, like myofascial release, Shiatsu (a Japanese massage technique using fingers and the pressure of the palms along with stretching techniques), deep tissue massage that improves flexibility, and manual therapy (medical massage) to deal with knots, trigger points or muscle tension. Instead of popping pills now and then, it’s better to choose these massages to relieve the pain and even from ordinary muscle strain, fatigued musculature in the lower spine, and poor posture.
Choose Nutritious Food Over Everything Else
Diets that are replete with fruits, veggies, nuts, natural foods, whole grains, fat-based fishes like salmon, and both soluble and insoluble fiber can help reduce inflammation. You can also include green tea, black tea, ginger, curcumin (turmeric) since these are strong sources of “anti-inflammatory substances” to build immunity and benefit the overall health. If you continue having such diets, the likelihood of occurrence of sciatica is decreased. When you choose to consume anti-inflammatory foods, try limiting smoking. Also, avoid sugars, trans fats, and refined carbohydrates, and hydrogenated oils – all of which are known to induce inflammation. Try and check with your doctor before you make any radical dietary change. This is especially true for those who currently consume medications and interference can result in potent issues.
Build On Micronutrients
Supplements can help build micronutrients in the body that are often not obtained via regular diets. Few micronutrients include Vitamin D, E, B12, B6, Zinc, Magnesium, Selenium, Fish oil (omega-3 fatty acids); all of which can suppress the inflammatory mediators and resulting processes. For example, the B group of vitamins benefit nerve health and reduces sciatica. Zinc, selenium, and curcumin (turmeric) supplement act as antioxidants in the body.
Opt For Mind-Body Techniques
Rely on the power of your mind to lessen the perception of pain caused by sciatica. There are mind-body techniques that you can choose like meditation, deep breathing exercises, guided imagery techniques, and cognitive-behavioral therapies to relax your muscles and also increase the sense of control for pain. In fact, these techniques reduce depression, anxiety, and more that are often associated with chronic pain.
Try Walking Inside A Swimming Pool
Strange as it may sound but water therapy exercises work wonders for sciatica. Try walking in waist-deep water for better nerve and muscle functioning in the lower body. Hydrostatic pressure, thermodynamics, hydrodynamic forces, natural buoyancy, and viscosity of water are chief aspects that result in the regulation of nerves and muscles in the body. As a result, you can exercise well with lesser pain.
Restorative Sleep Is Important
When it comes to sleep, both the quality and quantity of it can cause immense effects on the resulting pain and inflammation inside the body. At the time of sleeping, a lot of inflammatory substances rise in the bloodstream and stays active through the night. If the sleep quality is poor, then these inflammatory agents keep circulating in the body throughout the day, which often causes pain and fatigue. Catching up on deep and restorative sleep is hence important to reduce inflammatory pain. As a result, you feel refreshed and rejuvenated.
In case the sciatica pain worsens and affects your daily life patterns, it’s mandatory to check with your medical practitioner and gain better ideas about pain relief options. Whether it’s a manual check-up or medications or epidural steroid injections – your doctor can determine the best result. Experts say that 40% of people are likely to experience sciatica at some point in their lives. But there’s nothing to worry about as long as you take the right steps and follow your doctor’s advice.