- 1). Rest. Try lying on a hard surface such as the floor or a firm bed. Avoid staying inactive for longer than a few days because your back muscles may become stiff and weak, which will only worsen your symptoms
- 2). Try wrapping ice or a package of frozen vegetables in a clean towel to reduce inflammation and to alleviate discomfort. Apply this cold pack to the painful area for at least 15 to 20 minutes several times a day. Cold treatments can reduce sharp pain by numbing sore tissue in the sciatic nerve. Ice treatments are most effective during the first week.
- 3). Ask a friend or a loved one to give you an ice massage to numb the painful area. Freeze water in a cup. Expose the ice by cutting the top half of the paper cup. Move the ice cup in a circular motion over the tender area. An ice massage should take no longer than three to five minutes to prevent frostbite. Repeat this treatment two to three times a day.
- 4). Use a heating pad after 48 hours on the lower back because this is often the area that has the compressed sciatic nerves. A heating pad that is set on low can be used for 15 to 20 minutes several times a day. Heat will increase the supply of blood and nutrients to the irritated tissue, which will promote healing.
- 5). Alternate between ice and heat until you experience pain relief.
- 6). Take regular doses of anti-inflammatory medication such as Ibuprofen, Aspirin and Naproxen until symptoms of sciatica subside. Your physician may also prescribe a COX-2 inhibitor such as Celebrex.
- 7). Use oral steroids to reduce inflammation. Note that oral steroids can reduce inflammation quickly but they have been linked to osteoporosis, cataracts and cardiovascular problems. Discuss with your physician the pros and cons of taking steroids.
- 8). Use epidural steroid injections if you have excruciating sciatica pain that is not responding to other treatments. The steroid is injected into the direct area that is causing pain to help reduce inflammation.
- 9). Do a gentle hamstring stretch to relieve pressure off your lower back. Lie down flat on your back on the floor. Keep one of your legs flat on the floor and raise your other leg. Use your hand to grasp your hamstring muscle. Maintain this stretch for 30 seconds. Repeat the same stretch on the other leg. Repeat this stretch two to five times a day.
- 10
Do a back stretch to stabilize and strengthen your spine. Lie on your stomach and slightly lift your upper body by using your forearms. Lie down once again. Repeat this stretch two to five times a day. - 11
Do low impact exercise such as walking to keep lumbar muscles healthy and flexible. Start slowly and increase the distance that you walk as you begin to feel better. Another low impact exercise that relieves sciatica is water aerobics because it strengthens muscles without worsening symptoms.
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