Sciatic nerve pain tends to start in the lower back, pass through the hip, and radiate down through one or both legs. You may experience it as a dull ache, burning sensation, or sharp stabbing pain. Some people also develop numbness or weakness in the affected area. Sciatica may be mild, but it can also be debilitating. Luckily, physical therapy Edmond Oklahoma and some at-home solutions can help alleviate the pain.
Sciatica DIY Solutions
Individuals with sciatic nerve pain can often find some relief through at-home treatments. The following are some that have shown to be effective.
Exercise
General movement can be difficult with sciatica, so getting up and exercising may seem like an impossibility. However, gentle movement can support stronger muscles throughout the spine and hips, which may help improve postural alignment and some other issues that contribute to nerve pain.
Heat and Cold Therapy
Both heat and ice packs may help reduce pain from sciatica. A general rule is to use ice for the first 48 hours after an injury and then heat. However, many people find alternating the two helps relieve pain. Ice is also often helpful to reduce inflammation after exercising.
OTC Pain Medications
Taking an over-the-counter pain medicine or anti-inflammatory may provide temporary relief from pain. Keep in mind that this is a temporary solution. Talk to your healthcare provider if you find yourself taking OTC medications for more than a week or so.
Stretching
Gentle stretching can improve flexibility and range of motion. This is a great way to help overcome some of the limitations associated with sciatic nerve pain. However, you should be extra careful when starting a new routine to avoid causing damage.
Stretching Guide Techniques for Home Relief
Thanks to a therapist’s ability to target specific causes of nerve pain, physical therapy Yukon is one of the most effective ways to develop a stretching routine to reduce sciatica symptoms. It provides a safe and supervised environment where you can learn new techniques to then implement at home. Some PT tips for stretching with sciatica include:
- Adjust hold time: You want to hold each stretch for between five and 30 seconds. Longer holds may help increase flexibility, but they can also aggravate nerve pain. Therefore, you want to adjust hold times to match your needs.
- Be consistent: You will see the most benefit if you stretch regularly and consistently. Aim for two to three sessions each week.
- Breathe: Try not to hold your breath when stretching. It can be difficult at first, but it does get easier with practice. You may find using simple breathing exercises on their own helpful.
- Stay within your comfort level: Stretching should push you to a point of mild discomfort. It should not hurt. Learn to recognize the difference and then stay within a range that challenges you without causing pain.
Sciatic nerve pain does not have to derail your life or interfere with your favorite activities. Take charge of your condition with simple at-home strategies. A quick search for physical therapy near me will help you get started on the road to less pain and greater function.
