The home treatment for sciatica consists of relaxing the muscles of the back, buttocks and legs so that the sciatic nerve is not pressed.
Putting on hot compress, massaging the pain site and doing stretching exercises are great options while waiting for the medical appointment or to complement the physiotherapeutic treatment.
What is sciatica?
Sciatica is the one that appears on the path of the sciatic nerve, which begins at the end of the spine and passes through the buttocks and back of the thigh to the soles of the feet. Thus, the site of sciatica may vary, affecting any point of this path.
The most common pain site is in the gluteal region and although each leg has its sciatic nerve, it is normal for the person to have only one leg pain. The characteristics of sciatica are severe pain, pinched, pinched, or feeling hot. So if you present these symptoms, it is likely to be an inflammation of the sciatic nerve.
What to do to treat sciatica
1. Pass anti-inflammatory ointment
It is possible to buy ointments like Cataflan or Diclofenac at the pharmacy and apply daily at the pain site which is probably where the sciatic nerve is being compressed. You can apply the ointment twice a day with a massage until the product is fully absorbed through the skin.
2. Exercise
While experiencing a lot of pain, the only exercises listed are for stretching to the lumbar spine, thighs, and buttocks. And so it is recommended:
- Lie flat on your back, with your knees bent, hold one leg at a time, pulling your knee closer to your chest, as you feel your lumbar spine lengthen. Then do the same with the other leg, even if you have no pain in it. Hold this stretch for about 30 seconds. Repeat 3 times.
When the pain begins to decrease, to avoid a new crisis of sciatica, it is necessary to strengthen the abdominal muscles and therefore the Pilates exercises indicated by a physiotherapist are the most indicated. You can start with:
- Lie flat on your back, with your knees bent and shrink your belly, bringing your belly button to your back, and keep that abdominal contraction while you breathe normally;
- From this position you should raise one leg with the knee bent and hold that position for 5 seconds and then lower the leg. Whenever lifting the leg should expire. Do this exercise by alternating the legs 5 times with each leg.
These exercises are shown in this video, from 2:16 min:
3. Wear warm compress
A good home treatment to relieve the pain and inflammation caused by the sciatic nerve is to place a hot water bottle in the spine or pain site as this relaxes the muscles and increases the release of endorphins that promote well-being.
You can buy a water bottle in pharmacies, but you can make one at home by putting raw rice on a pillowcase, for example. To use just warm the bag in the microwave for about 2 minutes and then place where it hurts for 15 to 20 minutes.
Important care
During a crisis of sciatic pain it is also important to take care not to twist the trunk or flex the body forward as if you wanted to get something off the ground. For sleeping you should lie on your side with a pillow under your neck and another pillow between your legs, to keep the spine always well aligned. Another possibility is to sleep on your stomach and put a pillow under your knees.
