Ways To Get Sciatica Pain Relief In 8 Minutes

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Sciatica is one of the leading causes of discomfort in the lower back, legs, bottom, and feet. Compression of the sciatic nerve can cause these locations to feel numb, tingling, or painful.

Relief from sciatica pain is not always straightforward. While physiotherapy and manual therapies are effective medium- to long-term cures, they require time to work. So, how do you get fast relief from sciatica?

Discover seven strategies to obtain sciatica relief in eight minutes or less.

1. Quadruped arm and leg lift

Begin on all fours with your knees below your hips and your hands beneath your shoulders. Stretch your left leg out behind you to full extension, then rest your toes on the floor while keeping your hips level.

Reach your right arm before you, gently lifting your outstretched leg off the floor. Try to keep your spine level without arching or rounding.

Hold for six seconds, then lower your leg and arm to the ground and relax for ten seconds. Repeat multiple times on each side to get fast sciatica relief.

2. Low-impact exercise

Staying active can help relieve sciatica symptoms rapidly by relaxing your sciatic nerve (assuming you don't have an activity-induced flare-up). To get immediate relief from sciatica, try one of the following:

- Take a brief walk at a calm and steady pace.

- Practice yoga to stretch your hamstrings and improve your core.

- Go for a brief, leisurely bike ride (or use a low-resistance exercise bike).

Avoid jogging and other high-impact activities, at least in the near term, as they can aggravate your symptoms.

3. Apply an ice pack

Ice packs (or even a bag of frozen peas) can help reduce inflammation and feeling in the sciatic region. Apply an ice pack to the aching area for a few minutes until you feel relief.

If ice packs do not work for you, a heat pack or hot water bottle may be more effective.

4. Go swimming 

It's difficult to fit a whole swimming exercise into eight minutes, but the good news is that simply being in the water helps ease some of the strain on your neurological system. Even a short plunge may help relieve some of your sciatica discomfort.

Animal studies have also shown that swimming can help with nerve healing. So, if possible, attempt to incorporate frequent swimming into your sciatica recovery workout routine.

5. Painkillers

There is little evidence that over-the-counter pain relievers like paracetamol and ibuprofen provide quick sciatica relief. However, your pharmacy, doctor, or sciatica specialist may be able to recommend or prescribe an alternative pain reliever that will alleviate your symptoms rapidly.

Opioids, muscle relaxants, antidepressants, or anticonvulsants may be used, albeit data on their efficacy for sciatica is limited.

6. Have a massage

Massage the tissue in your glutes, thighs, calves, and lower back for immediate relief from sciatica.

Schedule a sports or deep tissue massage with a licensed massage therapist if feasible. If not, try any of the following self-massage techniques:

- Use a massage gun to target the problem regions.

- Massage the affected area with a smooth-edged object, such as a wooden spoon or a tennis ball.

- Get a friend or lover to massage the region for you.

7. Piriformis stretch

If your sciatica is caused by piriformis syndrome, a piriformis stretch may help.

Sit on the edge of a chair and place the foot of your affected leg on the opposite knee. Tuck your tailbone in to maintain your back straight while you lean forward from your hips as far as you feel comfortable. You should feel a stretch in the hip and lumbar regions.

Maintain this for 30 seconds before returning to the beginning position and swapping sides. Repeat up to five times per side.