From wearing high heels to putting heavy wallets and cellphones in back pockets, several common actions can trigger sciatica pain. A compressed nerve in the lower spine, sciatica is a symptom of a herniated disc, spinal stenosis, or spinal bone spur. When the sciatic nerve is restricted, pain pulsates from the lower back to the hips, buttocks, legs, ankles, and feet. In addition to professional treatment, here are some home remedies for pain management.

3 Home Remedies for Sciatica

1. Applying Hot & Cold Compresses

When the nerve is inflamed, you could feel sharp pain anywhere from the pelvis to your feet. To reduce pain and soreness, put a cold compress on the affected area. Discomfort should subside after two to seven days. After the sharp pain goes away, apply a hot compress. By dilating blood vessels, the heat promotes oxygen flow and nutrient delivery to the damaged area. Sensory receptors are also activated, which help your brain lose focus on lingering pain.

2. Stretching

Sitting for long periods puts further pressure on the compressed nerve, so remember to keep moving. To alleviate strain and reduce painful sensations in the leg, try seated hip stretches. Sit in a chair, and face forward with your knees bent at a 90-degree angle. Raise the hurt leg and rest the ankle on the knee of the other leg. Bend forward at the waist and hold the position for 15 to 30 seconds.

3. Improving Your Posture

Whether lounging on the couch or seated in a high-back chair, how you sit can lead to sciatica pain flare-ups. Avoid slouching and other awkward positions and alternate your posture. Elevate your knees slightly to alleviate spinal pressure when sitting. Put a thin cushion under your knees to improve comfort. Instead of sitting with pressure placed on the hips, sit with your buttocks flush against the chair to minimize pain.

In addition to these remedies, seek help from Randy R. Collins, D.C., Inc. in Honolulu, HI, for treatment for sciatica. Since 1979, this chiropractor has been helping clients throughout Oahu recover from spinal problems after sports injuries, vehicle collisions, and other debilitating incidents. Read customer reviews on Yelp, or call (808) 839-7474 to schedule an appointment.