Nerve pain including sciatica can seriously hinder your ability to enjoy life so it’s worth researching and learning about as many options as possible to relieve your pain.
First-line treatment for sciatica attacks often includes nonsurgical methods such as heat and cold therapy and pain relievers.
Here are 5 tips you may not have heard of before all of which may help reduce sciatica pain:
1. Reduce inflammation through nutrition
Enriched in whole grains whole foods fruits vegetables nuts fatty fish (like salmon) and soluble and insoluble fiber are effective in reducing inflammation. 1 Curcumin (turmeric) Ginger Green and black teas are also effective sources of anti-inflammatory substances 1 Accumulation Immunity and improve overall health.
See Thoughtful: Diet and Nutrition for a Healthy Back
Following this type of diet will help build levels of anti-inflammatory substances in the body over time and may reduce the occurrence of sciatica in the long term.
What to Avoid When Following an Anti-Inflammatory Diet
When you choose to eat anti-inflammatory foods on a regular basis it is important to avoid or limit 1:
- Inflammation causing foods,such as sugars refined carbohydrates trans fats and hydrogenated oils
- Smoking,May reduce production of anti-inflammatory molecules and induce inflammation
It is recommended to consult with your doctor before making substantial dietary changes and to ensure that your diet does not interfere with or interact with any current medications.
2.Build specific micronutrients
Supplements help build up micronutrients in the body that may not be fully available through a regular diet. Some examples of important micronutrients include:
- Vitamin D
- Vitamin E
- Vitamin B12
- Vitamin B6
- Fish oil (Omega-3 fatty acids)
These micronutrients help suppress inflammatory mediators and reduce the overall inflammatory process. Vitamin E Zinc and Selenium act as antioxidants in the body. B vitamins help improve nerve health and reduce sciatica. You can also take curcumin (turmeric) supplements if you Do not make turmeric part of your daily diet.
3. Release your natural pain reliever with massage
Massage can help you relax Release endorphins (your body’s natural hormones that reduce pain sensations) improve blood circulation and soothe aching spinal muscles.
- Deep tissue massage can help restore the spine’s range of motion and improve its flexibility.
- Manual Therapy A special form of medical massage can help to rub out knot trigger points or muscle tension.
There are many beneficial forms of massage such as myofascial relaxation and shiatsu (a Japanese massage technique that utilizes finger and palm pressure and stretching techniques).
These massages may be more effective in relieving sciatica caused by strained muscles in poor posture or fatigued lower spinal musculature.
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4.Try mind-body techniques
You can use the power of thought to reduce your perception of sciatica. Mind-body techniques including deep breathing exercises guided imagery for meditation and cognitive-behavioral therapy help relax muscles and increase your sense of control over your body. Pain.
You may find these techniques also help reduce anxiety and depression often associated with chronic pain.
5.Walk in a swimming pool
Spa exercises or even just walking in waist-deep water can help improve nerve and muscle function in the lower body. Natural buoyancy hydrostatic pressure thermodynamics hydrodynamics and the viscosity of water help regulate nerve and muscle function allowing you to Pain-reducing exercise.
Bonus tip: Get more restorative sleep
The amount and quality of sleep can directly affect pain and inflammation in the body. Several inflammatory substances in your blood peak when you sleep and remain active throughout the night. When sleep quality is poor these inflammatory factors continue to circulate in the body All day – causes pain and fatigue.
A full night of deep restorative sleep can help reduce inflammatory pain and leave you feeling refreshed and rejuvenated.
If your sciatica worsens and/or seriously disrupts your daily life talk to your doctor about other pain relief options which may include medications manual epidural steroid injections and more.