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Lifestyle and home remedies
By Mayo Clinic staffFor most people, sciatica responds well to self-care measures. You'll heal more quickly if you continue with your usual activities, but avoid what may have triggered the pain in the first place. Although resting for a day or so may provide some relief, prolonged bed rest isn't a good idea. In the long run, inactivity will make your signs and symptoms worse.
In addition to resuming usual activities, try the following measures:
- Cold packs. Initially, using cold packs may be able to reduce inflammation and relieve discomfort. Wrap an ice pack or a package of frozen peas in a clean towel and apply to the painful areas for up to 20 minutes at least several times a day.
- Hot packs. After two to three days, apply heat to the areas that hurt. Use hot packs, a heat lamp or a heating pad on the lowest setting. If you continue to have pain, try alternating warm and cold packs.
- Stretching. Stretching exercises for your low back can help you feel better and may help relieve nerve root compression. Avoid jerking, bouncing or twisting during the stretch and try to hold the stretch at least 30 seconds.
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Over-the-counter medications. Pain relievers (analgesics) fall into two categories — those that reduce pain and inflammation and those that treat only pain. Nonsteroidal anti-inflammatory drugs (NSAIDs), such as aspirin and ibuprofen (Advil, Motrin, others), and acetaminophen (Tylenol, others) can both be helpful for sciatica.
Although they can provide real relief, there's a limit to how much pain they can control. What's more, NSAIDs can cause side effects such as nausea, stomach bleeding or ulcers, and acetaminophen can cause liver problems if taken in excess.
If you use these medications, talk to your doctor so that you can be monitored for problems and periodically re-evaluate whether you still need them. Exercise, stretching, massage and other nondrug treatments can often provide the same benefits without side effects.
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Regular exercise. It may seem counterintuitive to exercise when you're in pain, but regular exercise is one of the best ways to combat chronic discomfort. Sustained, regular exercise prompts your body to release endorphins — the body's natural painkillers.
Early in the course of sciatica, water exercise or other low-impact exercise, such as stationary bicycling, will help you stay active without worsening your symptoms. As you improve and the pain lessens, a combined program of aerobic activity, strength training and core stability exercises can help limit the effects of age-related back problems.
Ask your doctor to help you design a safe step-up program for exercise. You may benefit from working with a certified personal trainer, fitness specialist or physical therapist.
- Lin M. Musculoskeletal back pain. In: Marx JA, et al., eds. Rosen's Emergency Medicine: Concepts and Clinical Practice. 6th ed. St. Louis, Mo.: Mosby; 2006. http://www.mdconsult.com/book/player/book.do?method=display&type=bookPage&decorator=header&eid=4-u1.0-B978-0-323-05472-0..00051-7--s0045&displayedEid=4-u1.0-B978-0-323-05472-0..00051-7--s0060&uniq=184337872&isbn=978-0-323-05472-0&sid=955285604. Accessed March 1, 2010.
- Rosenbaum RB, et al. Degenerative disease of the spine. In: Bradley WG. Neurology in Clinical Practice. 5th ed. Burlington, MA: Butterworth-Heinemann; 2008. http://www.mdconsult.com/book/player/book.do?method=display&type=bookPage&decorator=header&eid=4-u1.0-B978-0-7506-7525-3..50115-1--cesec38&displayedEid=4-u1.0-B978-0-7506-7525-3..50115-1--cesec55&uniq=184337872&isbn=978-0-7506-7525-3&sid=955285604. Accessed March 1, 2010.
- Gregory DS, et al. Acute lumbar disk pain: Navigating evaluation and treatment choices. American Family Physician. 2008;78:835.
- Aminoff MJ. Mechanical and other lesions of the spine, nerve roots, and spinal cord. In: Goldman L, et al., eds. Goldman: Cecil Medicine. 23rd ed. Philadelphia, Pa.: Saunders Elsevier; 2007. http://www.mdconsult.com/das/book/body/184337872-18/0/1492/1420.html#4-u1.0-B978-1-4160-2805-5..50428-6--cesec37_17875. Accessed March 1, 2010.
- Devereaux M. Low back pain. Medical Clinics of North America. 2009;93:477.
- Low back pain fact sheet. National Institute of Neurological Disorders and Stroke. http://www.ninds.nih.gov/disorders/backpain/detail_backpain.htm#119483102. Accessed March 1, 2010.
- Wheeler SG, et al. Approach to the diagnosis and evaluation of low back pain in adults. http://www.uptodate.com/home/index.html. Accessed March 1, 2010.
- Knight CL, et al. Treatment of acute low back pain. http://www.uptodate.com/home/index.html. Accessed March 1, 2010.
- Ernst E. Complementary treatments in rheumatic diseases. Rheumatic Disease Clinics of North America. 2008;34:455.
- Chronic pain: Hope through research. National Institute of Neurological Disorders and Stroke. http://www.ninds.nih.gov/disorders/chronic_pain/detail_chronic_pain.htm. Accessed March 1, 2010.
- Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. March 4, 2010.
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