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The best home remedies for sciatica

Sciatica is the common pain along the sciatic nerve, which causes the sciatica symptoms. It usually happens from lower back to legs. Sciatica symptoms can be varied and the painful feelings are almost indescribable. It can range from slight pain to much more severe and painful condition. People who have to cope with Sciatica are those who have to suffer from diseases, diabetes and so on. Once you experience Sciatica, it is more likely that you have to deal with other health problems even in sitting or standing up.

Fortunately, you can get rid of the problems of Sciatica effectively and easily with just a little time and effort. Following are top 7 natural home remedies for Sciatica for you to try on regular basis, which is also beneficial to improve your overall health.

Water – Home remedy for sciatica

Water plays such vital role in our daily life as well as our health. It is undeniable fact that you have to drink at least 8 to 10 cups of water a day to assist body functioning. Lacking of water is at the root of many health problems as well as skin problems such as dry skin, dry mouth, headache and Sciatica is one of the most typical symptoms of dehydration. Along with purified water, you can also drink fruit juice or milk to treat Sciatica.

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Grapes – Home remedy for sciatica

Grapes have high concentration of anti inflammatory and antibacterial properties, Which is beneficial in dealing with sciatica. In fact, it is one of the most effective remedies for his health issue and many people have tried successfully. Besides, eating grapes can bring many other health benefits including for your skin. It is highly recommended that you eat right amount of grape every day or few times a day on regular basis to find noticeable result.

Valerian – Home remedy for sciatica

One of the most traditional ingredients has been used to treat sciatica is valerian. Scientists have found out incredible benefits of valerian in alleviating pain thanks to its high concentration of volatile oils. Besides, valerian is wonderful way to get you back to sleep.

  • Dilute one teaspoon dried valerian root into boiling water.
  • Steep and leave it for 10 minutes.
  • Consume this mixture as it is still warm.
  • For the sake of your health, you should also consult doctor.

Valerian root has a relaxing effect and helps relieve chronic nerve pain. It is perfect for sciatic pain caused by muscle spasms or cramps.

Valerian root contains essential oils that relax muscles, relieve tension, and help with insomnia.

Valerian can be drunk as tea. To prepare valerian tea: add one teaspoon of dried valerian root to 1 cup of hot water and steep the tea for 10 minutes. This tea can be drunk several times a week.

White willow bark

White willow bark helps to relieve sciatic pain. It contains phenolic glycosides with salicin and anti-inflammatory and analgesic properties.

To use willow bark:

  1. Add 2 grams of willow bark to 250 ml of cold water, then gradually heat the mixture until the tea comes to a boil.
  2. Immediately remove the tea from the heat and steep it for another 5 minutes.
  3. Strain the willow bark and drink one cup of this tea every eight hours.

Fenugreek – Home remedy for sciatica

Another effective Home Remedy for Sciatica on the list you should go for is fenugreek. It has natural anti inflammation to prevent the pain. Besides, this is wonderfully available that you can reach to in your house. Fenugreeks is such beneficial ingredient to our health, you can equip yourself with more benefit of fenugreek by reading more at Health Benefits of Fenugreeks.

  • Crush few teaspoons fenugreek seeds until they become find powder.
  • Mix the powder with warm milk to create a thick paste.
  • Directly apply on affected areas.
  • Leave it to dry then wash off with water.
  • Apply the mixture several times a week within few months.

Nutmeg – Home remedy for sciatica

Another effective choice on the list for sciatica is nutmeg. It is great source of anti inflammatory ingredients and natural antibacterial, which is wonderful in alleviating the pain.

  • mix nutmeg powder with ginger oil to create a fine paste then apply on affected areas.

Mustard oil – Home remedy for sciatica

Thanks to its strong sensation and, mustard oil should be on the list of Home Remedy for Sciatica. It will instantly lift the pain and remove painful feeling almost right after you apply the oil on affected area.

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Turmeric – Home remedy for sciatica

  • Mix one teaspoon turmeric powder within one glass of milk.
  • Add equal amount of cinnamon into the mixture.
  • Heat up the mixture for few minutes.
  • Consume it with honey within few months.

Turmeric has anti-inflammatory properties. Turmeric contains curcumin, which reduces pain and inflammation from the nerve.

To use turmeric: add one teaspoon of turmeric powder to a small pot with a cup of almond milk and mix. A small stick of cinnamon can also be added to taste. Boil this mixture briefly and then sweeten to taste with a bit of honey and drink warm. Repeat the application 1 to 2 times a day until the pain is gone.

How can problems affecting sciatica be treated?

Therapy for sciatica – also known as sciatica syndrome – depends on the triggering cause and the symptoms present. Among the treatment options, doctors consider for their patients are these:

Bed rest: this can be useful for a few days if the irritation of the sciatic nerve is severe – that is, the patient is experiencing severe sciatic pain.1 Staying in bed takes the strain off the affected person and thus contributes to their recovery. However, too long a bed rest is usually counterproductive for pain due to sciatica. For example, it does not loosen tense muscles, which can cause sciatica.

Raising the legs: The stepped position has proved particularly effective.1 To do this, the person affected must lie flat on his back and raise his legs. The correct position has been assumed if the thighs are resting at a right angle on a support (such as a water container with a cushion on it or a stool).2 Raising the legs counteracts joint stiffness, muscle tension, and shortening and is conducive to relaxation and pain relief.3

Medication: Help against sciatic pain is offered by treatment with painkillers (analgesics) and preparations for muscle relaxation (muscle relaxants). However, drug treatment does not eliminate the cause of sciatica.1 However, in addition to relieving the patient, taking such drugs has the advantage of breaking the vicious circle of pain, protective posture, and cramping.

The reduction in pain allows more activity in everyday life again, which positively affects the prognosis overall. Sometimes – for example, when tense muscles in the lower back press on the sciatic nerve – sciatica symptoms subside completely after pain treatment.

Active ingredients contained in painkillers include acetaminophen, diclofenac, or ibuprofen. Muscle relaxants work with tolperisone, for example. Muscle relaxants require a prescription, as do more potent painkillers. In general, you should discuss any medication for sciatica with a doctor beforehand to avoid possible incompatibilities or interactions with other preparations.

The sciatic nerve, also known as the sciatic nerve, originates at the lumbar spine and runs through the middle of the buttock to the back of the thigh. Above the back of the knee, the nerve splits into nerves of the lower leg that extend to the foot.

The sciatic nerve can be irritated in a variety of ways. Damage to the spine, such as disc disease, spinal stenosis, spinal cord injury, or spondylolisthesis, can irritate the nerve. However, pregnancy, piriformis syndrome, or tight muscles can also cause sciatic pain.

Symptoms of sciatic pain are usually felt throughout the course from the nerve. Often, the pain travels from the lower back down through the leg. The pain may shoot in suddenly with specific movements, causing burning, tingling, numbness, and weakness in the legs and toes. In addition, there may be stabbing pain that causes difficulty sitting or standing.

To relieve sciatic pain in the long term and prevent total nerve damage, the triggering cause should be sought and treated. In most cases, gentle stretching exercises, nerve mobilizations, strengthening exercises of the abdominal and back muscles help mobilize the nerve and reduce irritation.

In addition to these treatment options, natural home remedies support treatment and reduce pain. In addition, they help reduce inflammation and pressure on the irritated sciatic nerve.

Warm and cold compresses

Heat treatment relaxes the tense muscles that compress the sciatic nerve. Cold therapy reduces the swelling around the nerve and numbs the pain.

Depending on the triggering cause, the heat or cold application may be more effective. The cold and heat treatments can also be alternated. If heat treatment is used, then moist heat, such as a warm wet towel, should be used, as this way, the humid heat penetrates the tissues better.

To apply: place a cold pack or warm wet towel on the affected area and let it work for 15 to 20 minutes.

Note: The cold application should not be used more than three times a day to avoid reduced blood flow to the tendons and ligaments.


Massages are beneficial in sciatic pain caused by muscle spasms and tight muscles. Massage stimulates blood flow to the muscles, reduces severe compression from the nerve, and improves mobility. In sciatic pain, the gluteal muscles, such as piriformis, gluteus medius, and minimus muscle, are often tense. These can also be treated with trigger point massage.

For the massage: spread some St. John’s wort oil on the affected area and massage the muscles 2 to 3 times a day. St. John’s wort oil has anti-inflammatory properties and helps reduce inflammation and pain from the sciatic nerve.


In acute sciatic pain, further irritation from the nerve should be prevented. Specific movements can irritate the nerve and increase inflammation. However, light activities are desirable to maintain blood flow and oxygen supply to the nerve and muscles.

After the pain subsides somewhat, strengthening abdominal and back muscles is very important. Strong core muscles support the spine and lower compression of the vertebrae. Light stretching exercises are also beneficial to increase flexibility in the lower back and leg.

Exercise 1: Knees to chest

Lie on the floor on your back in a relaxed position. Keep legs hip-width apart and lying loosely.

Slowly bend one leg at the knee and pull it up toward the chest. Exhale slowly.

Pull the leg as far as possible to the chest with the hands and hold the position for 15 seconds.

Then slowly lower the leg again and repeat the exercise with the other leg. Repeat the exercise 3 times with each leg.

There should be no pain or numbness during the exercise.

Exercise 2: Sitting upright

  1. Sit upright on the floor with your legs straight out. The legs should be fully extended, and the spine should assume an upright position.
  2. Arms are outstretched, with palms resting on the floor next to the torso.

Inhale deeply through the nose and exhale through the mouth from this position. Hold the position for 15 to 30 seconds.

Then take a short break and repeat the exercise 5 to 10 times.

Note: If the sciatic nerve begins to hurt from stretching the legs, the legs should be stretched only enough to avoid causing pain.

The exercise can be further complicated if the toes are pulled in.

Exercise 3: Stretching from the back of the leg: advanced exercise.

  • Lie on the floor on the back.
  • Keep one leg long on the floor and place a rope around the other sole. With the rope, slowly pull the stretched leg towards the body. A slight pull should be felt in the pulled leg.
  • The leg should be pulled up only enough to feel a slight tug. Shooting pain and very severe pain can irritate the nerve and increase discomfort.
  • Hold the exercise on each side for 15 to 30 seconds and repeat five times.

Other tips for sciatic pain:

  • Avoid sudden movements.
  • Get into the habit of proper lifting technique: With a straight back and bent knees.
  • Sleep on a mattress that is neither too hard nor too soft.
  • Exercise regularly, but do not overload the body.
  • Avoid smoking. This promotes the development of disc degeneration.
  • Incorporate anti-inflammatory foods into the diet, such as barley grass, ginger tea, berries, and lemons.
  • Incorporate foods high in magnesium into the diet. Magnesium is essential for the transmission of nerve signals and muscle function. It helps relax muscles and reduce muscle cramps. Foods high in magnesium include raw cacao, bananas, almonds, and dark green leafy vegetables.
  • Several foods and tips help with sciatica pain. Besides these tips, it is also imperative to have severe sciatic pain checked by a doctor. This is to prevent severe nerve damage.

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The best 8 home remedies for sciatica and tips to deal with this condition
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