Sciatica is the radiating discomfort caused by the sciatic nerve, which runs down the legs from the lower back. The pain can vary from a dull ache to sharp pain, and some people also experience numbness or tingling. While you should seek professional care for lingering sciatic nerve issues, here are some pain management strategies you can try in the meantime.

How to Manage Your Sciatica Pain

1. Try Hot & Cold Therapy

Some patients find relief from sciatica by applying a cold compress, especially during the initial onset of symptoms. Use cold therapy by icing the affected area for 20 minutes at a time.

Heating packs or steamed towels can relax the muscles and improve circulation. Alternate between hot and cold contact to manage the pain in your muscles. Discuss with your chiropractor which techniques might be best for your pain management.

2. Perform Gentle Stretches

Stretching may help loosen any pinched nerves in your muscles. Try to lie flat on your back and pull one knee close to your chest, holding for 30 seconds, and then repeat with the other. Also, you can perform a standing hamstring stretch by placing one foot on an elevated surface, such as a chair, and slowly reaching forward.

3. Take Sitting & Standing Breaks

Sciatica often occurs when the nerve is compressed. People may find that sitting or standing for too long can aggravate it, so be sure to take breaks from being in the same position. Consider setting an alarm on your phone to remind yourself to stand up and move your body at work.

4. Control Inflammation

You may be able to manage your pain by controlling inflammation through dietary measures. Certain foods, including heavily processed products with trans fats, are more likely to cause an inflammatory response. Instead, reach for inflammation-fighting foods, like turmeric, green tea, nuts, fruits, and vegetables.

If you’re seeking effective pain management for your persistent sciatica, turn to Advanced Medical and Wellness. Serving the Dayton, OH, metro area, this chiropractor’s office provides comprehensive services to address back and neck pain, as well as sports and auto injuries. Their dedicated team takes the time to address each patient’s unique concerns and can often get new patients in for same-day appointments. Schedule yours by calling (937) 427-2225 or by sending their team a message online.