People with sciatica experience severe discomfort along the sciatic nerve, which runs from the lower back, through the hips and buttocks, and down each leg. Fortunately, there are several ways you can alleviate the pain and help the nerve heal. Here’s a guide to help you improve your condition with at-home treatments.

3 Ways to Treat Your Sciatica With Home Therapy

1. Stretch

When you work on all the muscles around your spine, you give it more support to fight sciatica symptoms. Certain stretches help bolster your spinal flexibility and strength, which can be a defense against sciatica pain. Bringing your knees to your chest lowers the degree of nerve compression in the problem area, making you feel more limber and at ease. You can also try pelvic tilts, which are designed to give the back a stretch and reinforce your abdomen.

2. Apply Heat & Ice

Place an ice pack on the area where your sciatica pain is acting up. Use a clean town to serve as a barrier between your skin and the ice to avoid irritation—hold the pack in place for 15 minutes. The temperature will help reduce inflammation and lower pain.

Apply a heated compress after an hour passes, and continue using a barrier between the pack and your skin. The heat will promote blood flow to the affected area, helping it heal faster.

3. Go on a Walk

As long as you walk with good posture, light exercise can provide relief from sciatica. The movement will create endorphins to mask any discomfort you’re feeling, and the exercise will reduce some of the inflammation. Walk with a shorter stride and a slower pace, as going too fast and pushing your body can put extra pressure on the lumbar discs and inflame sciatica.

If you’re experiencing discomfort from sciatica, turn to Randy R. Collins, D.C., Inc. in Honolulu, HI. Dr. Collins has over 40 years of experience, and he and his team will listen to your symptoms to create a custom treatment plan. Call (808) 839-7474 to get more information about their services or schedule an appointment.