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Effective Ways to Alleviate Sciatic Nerve Pain


8.16 - How Do I Get My Sciatic Nerve to Stop Hurting

Sciatic nerve pain can be excruciating and disrupt your daily life. The sciatic nerve, the longest nerve in the body, runs from the lower back down through the buttocks and legs. When it becomes irritated or compressed, it can lead to sharp, shooting pain known as sciatica. Finding relief from sciatic nerve pain is crucial to improving your quality of life and getting back to normal activities. This article describes some effective methods to help you alleviate sciatic nerve pain and get back on track.


You may need to rest for a few days to reduce the inflammation and pain in your sciatic nerve. However, you should not stay in bed for too long, as this can worsen your condition. You should resume your normal activities gradually as your pain improves.


Staying active can often alleviate sciatic nerve pain. Engage in low-impact exercises like walking, swimming, or yoga to maintain flexibility and promote blood circulation. However, avoid high-impact activities that could exacerbate the pain. 

Stretching and Strengthening

Incorporate specific stretches and exercises into your daily routine to strengthen your core, glutes, and lower back muscles. Strengthening these muscle groups can provide support to the sciatic nerve, reducing pain over time. Always consult a healthcare professional before starting any exercise regimen.

Good Posture

Poor posture can exacerbate sciatic nerve pain. Pay attention to your posture while sitting and standing, ensuring your spine is aligned correctly. Use ergonomic chairs and consider a lumbar support cushion to maintain a healthy posture. Simple adjustments to your daily habits can make a significant difference in reducing pain and promoting healing, especially in the last stages of sciatica.

Heat and Cold Therapy

Heat and cold therapy can provide temporary relief from sciatic nerve pain. Alternate between hot and cold packs to soothe the affected area. The heat relaxes tense muscles, while cold packs reduce inflammation and numb the pain. Always use a cloth barrier to protect your skin from extreme temperatures. 

Pain Medications and Topical Treatments

Over-the-counter pain relievers or prescribed medications can be used to manage sciatic nerve pain. However, use them cautiously and as directed by your healthcare provider to avoid potential side effects. Additionally, explore the benefits of topical treatments like gels and creams that may alleviate pain when applied directly to the affected area.

Massage Therapy

Consider getting a massage from a qualified therapist experienced in dealing with sciatica. Massage therapy can release tension in the muscles surrounding the sciatic nerve and provide relief from pain.

Acupuncture and Chiropractic Care

Acupuncture and chiropractic treatments have shown promise in reducing sciatic nerve pain for some individuals. These alternative therapies focus on aligning the body's natural energy and spine, promoting overall wellbeing.

Supportive Footwear

Wearing shoes with proper arch support can maintain proper alignment and reduce pressure on the sciatic nerve. Avoid high heels and opt for comfortable, well-fitting footwear.

Sleeping Comfortably

Invest in a mattress that provides adequate support for your back. Additionally, try sleeping on your side with a pillow between your knees to keep your spine aligned.

Stress Management

Chronic stress can contribute to muscle tension, worsening sciatic nerve pain. Practice stress-reducing techniques such as meditation, deep breathing, or mindfulness to find relief.

Physical Therapy

Physical therapy can play a crucial role in treating sciatic nerve pain. A physical therapist can teach you some exercises and stretches to improve your posture, flexibility, strength, and mobility. The physical therapist can also advise you on how to prevent further injury to your sciatic nerve. 

Weight Management and Nutrition

Maintaining a healthy weight and consuming a balanced diet can positively impact sciatic nerve pain. Learn about foods with anti-inflammatory properties and how weight management can alleviate pressure on the sciatic nerve.

Seeking Professional Help

While self-care measures can be beneficial, it is essential to know when to seek professional medical attention. Recognize the red flags and signs that warrant a visit to a healthcare provider or specialist to ensure timely and appropriate treatment.

Living with sciatic nerve pain can be challenging, but with the right approach, relief is possible. By understanding the causes, exploring various treatments, and seeking professional guidance when needed, you can effectively alleviate sciatic nerve pain and restore your quality of life. Remember to consult your healthcare provider before starting any new treatment and stay consistent in your efforts to find relief. 

A patient who has had a discectomy or less invasive microdiscectomy for a herniated disc (also known as a slipped disc or bulging disc) may experience sciatica if the disc reherniates, which often occurs if there is a large hole in the outer ring of the disc after surgery. Fortunately, there is a new treatment available. Barricaid is a device shown to reduce the risk of reherniation by closing the hole in the disc after a discectomy, and 95 percent of Barricaid patients did not undergo a reoperation due to reherniation in a 2-year study timeframe. This treatment is done immediately following the discectomy—during the same operation—and does not require any additional incisions or time in the hospital. 

To learn more about the Barricaid treatment, ask your doctor or contact us at 844-288-7474.

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