Learn some remedies to ease and prevent one of the most common discomforts.

One day you bend down to pick up something that you have dropped (without bending your knees) and suddenly, you are stuck and can’t straighten up. An intense pain shoots from the leg to the top of the buttocks, making it almost impossible to move. Sound familiar?

Sciatica is lower back pain associated with the sciatic nerve, which runs from the lower back to the feet.

In 90% of the cases is due to a prolapsed disc (or hernia), which causes one of these soft cylindrical bodies in the spine to break or protrude, compressing the nerve.

Measures to prevent and alleviate sciatica

This is a rather common condition, but there are steps that you can take to prevent it from happening again and, at the same time, relieve the discomfort:

1. Go to the doctor

If you are in pain, don’t hang about. Go to the doctor to prevent the problem from getting worse. It is important not to self medicate. Leave it to the doctor to prescribe your drug treatment, which will usually be analgesics, anti-inflammatories and/or muscle relaxants.

Until you can get to the doctor, you should sit or lie down and let the worst of the pain go away. Then go to the family doctor to be followed up. Don’t lie on the sofa or take to your bed. Get up and walk as soon as you can.

2. Watch your posture

Spread your weight evenly on both feet as you walk, keep your chin parallel to the ground and your back straight. When sitting, do not put your feet below your buttocks. Sit up straight, with your back against the backrest and do not cross your legs. Stand up and walk about from time to time.

Try not to sleep on your back, which strains the cervical and lumbar areas. If you like lying face up, put a pillow under your knees, and if you sleep on your side, put one between your slightly bent legs.

3. Natural plant remedies

Taking a bath with a few drops of essential oil of eucalyptus is an effective treatment to soothe the pain, since the seed of this medicinal plant has an anti-inflammatory effect and relieves joint pain.

You can also make a poultice with natural grated ginger, garlic and salt. Grind the mixture and wrap it in gauze to prevent it from touching the skin, then place it on the painful area. It is a useful remedy, particularly if you get sciatica after a chill.

4. Avoid relapses

Sciatica often goes away with pharmacological treatment and the pain disappears within less than a week. Then, if you follow these recommendations and adopt some healthy lifestyle habits, you will be able to stop it from recurring.

If the pain comes back, it may be due to a herniated disc or some other spinal problem, in which case you will need more comprehensive treatment under medical supervision.

In addition, with your doctor’s approval, you can see a physical therapist, who will combine manual therapy with specific exercises. Remember it is better to keep moving rather than staying still. Walking and swimming are the most advisable sports.

Tone and look after your back muscles to correct your posture and prevent pain in the future.

This post is also available in: Spanish