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sciatica back pain relief

Sciatica back pain ranges from the extremely annoying to crippling, make you scream, persistent back pain. What’s worse is that you never know when it will “upgrade” from nasty, won’t go away throbbing, to lashing spasms that may literally throw you on your face. There’s a do-it-yourself exercise program that may naturally cure your sciatica and leave you back-pain free. But you’ve got to be able to pick yourself up off the ground first! So we’ll go through some natural remedies that will get you moving again. Then we’ll take a quick look at some stretches that could be very helpful. And lastly, we’ll get to some exercises and the back-pain free solution.

Sciatica Back Pain Home Remedies

Something like eighty percent (80%) of sciatica cases are caused by herniated or slipped disks. When a disk slips out of place in your spine, the disk may put pressure on the sciatic nerve. That pressure is what causes your feeling of sharp pains running from your lower back down to your legs. We’re going to look at six natural remedies that either help you reduce the inflammation caused by the slipped disk, or help you ease the pain caused by the pinched nerve. Relief is on the way! The list is in no particular order. Before using any natural remedy, please do thorough research and consult your doctor.


Turmeric helps relieve inflammation. If you’re dealing with inflammation, and sciatica back pain resulting from that inflammation, you may want to try tumeric. The active ingredient, called curcumin will help reduce your sciatic nerve pain and inflammation. There are three ways that you can start benefiting from turmeric. You can make a tea, use it in your cooking, or make a turmeric paste that you put directly on the sore spot.

Here’s a quick recipe. You need a cup of milk, a teaspoon of turmeric, a cinnamon stick, and a teaspoon or two of honey. Add the turmeric and cinnamon to the milk. Bring the milk to a boil. Add the honey. Drink this once or twice a day and watch the improvement.

If you are taking blood thinners, or are on diabetes medications, or suffering from gallstones, do not use turmeric. Consult your physician.

St. John’s Wort

Another anti-inflammatory and pain reliever, St. John’s Wort helps to nerve tissue regrow and decreases inflammation. St. John’s Wort is particularly known to help with nerve pain and the relief of sciatic nerve pain and back pain due to sciatica.

Get some St. John’s Wort oil and massage it into the painful area 2 or 3 times a day. This should help relieve your sciatica back-pain and the related inflammation.

Devil’s Claw

Anti-inflammation is the name of the game when you have throbbing sciatica back-pain and Devil’s Claw may deliver. Known to be a potent anti-inflammatory, Devil’s Claw should be avoided if you’re on blood thinners or you have peptic ulcers. Otherwise, look for a brand of Devil’s Claw that has about 50 mg of harpagoside. You can start with 1,500 to 2,000 mg once or twice a day. Consult your doctor first.

Valerian Root

If you need something to relieve chronic nerve pain, Valerian Root may be just right for you. Known as a relaxant and a nerve pain reducer, Valerian Root has a good track-record reducing sciatica back-pain due to muscle spasms. You can take it as a supplement or drink it as a tea.

If you’re ready for tea time, boil one cup of water and put 1 teaspoon of valerian root in it. Let that sit for 10 minutes. You can drink as is or add honey to sweeten things up. Plus, honey is great for your health.

If you prefer to supplement, take 150 mg of valerian root three times a day for a few weeks. As with all supplements and natural remedies, check with your doctor first.

Jamaican Dogweed

Also good for dealing with those nasty sciatica nerve back-pains, Jamaican Dogweed from the dogwood tree is known as a nerve pain reliever. Get this as a supplement. You can either take Jamaican Dogweed capsules or apply it as a tincture. If you’re pregnant or lactating, avoid Jamaican Dogweed. Check with your doctor before using this supplement.


Garlic is known to have many benefits, including being a great anti-inflammatory. Like turmeric, garlic can relieve back-pain resulting from sciatica. You can try this as a supplement. Or you can just take four raw garlic cloves in the morning and feel the benefits throughout the day. You can also add more garlic to your cooking, and get the benefits that way. Of course, be aware of the impact increased garlic use may have on your body odor.

Fenugreek Seeds

This natural remedy, Fenugreek Seeks, may actually make mush of your sciatica back-pain. With great anti-inflammatory properties, Fenugreek Seeds can help relieve sciatic nerve pain. You’ll need to make a poultice to apply to the pained area. First, grind a handful of Fenugreek seeds. Next, put the ground seeds and just enough milk into a pot and bring the mixture to a boil. Let it boil until you have a mushy paste. Then, after it cools, put the paste on the area that has pain. Leave it on for a few hours, then rinse if off. Repeat as necessary until you see results.

Sciatica Back Pain Stretches

A little extra flexibility can go a long way, especially when it comes to sciatica and back pain. Unfortunately, as we get comfortable and age a little, it becomes harder and harder to work up the motivation to get moving. Because this may worsen your sciatica, and the spasms and pains that come with sciatica, it makes sense to get some quick stretches in during the commercial breaks.

Here’s a list of three gentle stretches that you can do in under three minutes. They’ll help you beat sciatica back-pain the natural way. And you’ll save time and money.

  1. Seated Hip Stretch: Take a comfortable, seated position on the floor. Put your left leg straight in front of you. Cross your right foot over your left leg, with your right foot coming to rest just behind your left knee. Keeping your back straight, hug your right knee to your chest. Hold the stretch for 30-60 seconds. Slowly release the stretch. Now repeat the same thing on the other side.
  2. Piriformis Stretch: Lay on your back. Put both of your feet flat on the floor so that your knees point up to the ceiling. Now cross your right ankle behind your left knee. While keeping your right foot flexed, pull your left thigh to your chest. Hold for 30 seconds. Do the same stretch on the other side.
  3. Self-Trigger Point Therapy: For this stretch, you’ll need a tennis ball or something similar. Basically, you’re going to locate the painful area, usually in your glutes. Then put the ball directly under the painful area and slowly sit or lay on the ball in a relaxed manner. Hold the stretch for 30-60 seconds, or longer as you notice a decrease in pain. If there are other painful spots, you can switch to those spots and do the same stretch. The point is to relax into the ball and allow it to stretch you by penetrating into the area of tension.

Sciatica Back Pain Exercises

One of the best ways to naturally cure sciatica, and sciatica back-pain in particular, is through regular exercises. Studies show that our sedentary lifestyle is a frequent cause of sciatica and back-pain. Our bodies were made to move-it, move-it! So a little exercise goes a long way. Learn more about how to strengthen your core abs and back muscles to protect yourself from back-pain.

If you’re already deep in sciatica pain, with your back spasming and throbbing to the point of total distraction (or even incapacitation), you should consider learning a special set of exercises designed to reduce your pain and get your back in shape ASAP. Not everyone needs this – often scheduling a frequent walk is sufficient. But if you’re in real pain, there’s no sense being “the good little soldier” about it. Try the natural home remedies listed above. Get some quick gentle stretching in. Slide a 15-20 minute comfortable walk into your schedule when you can. And if you still need it, consider learning some specialized back-pain relief exercises. You’ll be well on your way to permanent back-pain relief and better living starting today!

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