Best Sciatica Pain Relief – What Worked For Me In 4 Easy Steps


Children-ShockedEver try to lift your leg up in the shower to shave, feel a shooting pain, and awkwardly put your leg down in a way that finally works? Or curse at the top of your lungs at a baby shower, in front of a bunch of 7 year old children and their parents, because you tried to pick up your purse off the ground? Frustrated at everything for no reason as you try to get up after sitting down?

Well this has been me for the past couple of days. I have been trying to make this website to help people who are going through the same feeling I am. So for the past 4 days I have spent multiple hours on the computer, not actively moving. I move around, stand up and stretch, change positions, and even do a couple squats (only 2 very painful ones).


Coming up, I am going to show you I achieved the best sciatica pain relief and almost forgot that I had it all together!

Pigeon Pose.Morning-Stretch

There are a lot of different stretches out there for sciatica. Most of which to me either hurt while doing or do not change the amount of pain in any way.

When I wake up, there is usually a terrible pain from the front of my right hip to the back. I will try to lift it, but there is a shooting pain down to my foot. It almost feels like it needs to crack, but that it not the case at all. Take a couple deep breathes and open those eyes. Take a couple breathes in as you lay flat on your back. You are going to do 2 stretches called the Pigeon Reclining Pigeon Pose and the Frontal Pigeon Pose.

Reclining Pigeon Pose In Bed

  • Bring both of your knees to a 90 degree angle in front of you. You want to start with the leg that is in pain (or at least I do). Take that foot and place it in front of the opposite knee, they should be touching. Use both of your hands and wrap them around the leg that the foot is resting on. Gently pull towards you.
  • Remember, this should be gentle and not aggressive at all.
  • Hold the pose for about 10-15 seconds.
  • Repeat on both sides.
  • Usually I will feel some pain at first, or even getting to the position. When repeat this 3-5 times you can feel your back releasing the tension.

Frontal Pigeon Pose In Bed

  • Lay your legs flat and roll onto your stomach. Bring your hands to your chest, straighten your arms, and lift your back as if you are going to do a push-up. Take one knee and bring it to your chest, then take that same foot and cross it over to the other side of your body. Bring your elbows to the bed, you should feel the stretch in your lower back and your leg.
  • Hold pose for about 10-15 seconds.
  • Repeat on both sides

Get Your Anti-inflammatory On.

The first thing my doctor did when I went to find out how to treat my sciatica, was hand me a high dose anti-inflammatory and muscle relaxer. WHAT? Why is handing someone medications the answer to the question? Granted, if it worked, I might have been happy, but that is not the case.

You have other options, such as a shot or surgery. Having friends that have done both and are still in pain, I am not sold on that solution either.

Turmeric is a phenomenal natural anti-inflammatory and the one of the best sciatica pain relief methods. You can get it in hot teas, from the store, in vitamin form, and much more. My mom puts fresh turmeric in her hot tea when she wakes up in the morning. I have not tried this idea yet (seeing that it is 100 degrees outside and I think she is crazy), but I will keep you posted when I do.

There is something I love more than just turmeric alone and that is Osteo Bi-Flex, specifically the Triple Strength + Turmeric. After the morning I woke up and could not move my right leg I needed a solution. I laid on my back for weeks, scared to bend my knee while sleeping. I came to the point of trusting Bi-Flex and was back to sleeping normally, not being afraid of rolling onto my side.

That Horrific 3 Letter Word – Gym

As much as I would love to say drinking tea and pigeon poses alone are going to solve your problem, I’d be lying to you. The best sciatic pain relief is going to be the gym. As I said earlier, I have been putting in a lot of hours at my desk, well because of that I have been missing the gym. I won’t notice anything the first couple days, but 3 days into countless hours on the computer and not on the leg press, my sciatic brings back an unfriendly hello. “OUCH!”

It is very important to stretch before any workout. From there I will walk or jog on the treadmill at an incline, even though I am not the biggest fan of Treadmill-workoutcardio. I usually stick to the same machines, but I have been trying to change my comfort zone up recently. People are under the impression you have to lift a lot of weight at the gym and that is not the case, in fact you especially don’t want to do that with sciatica. Your goal is to do the workout correctly, with an appropriate amount of weight that you are comfortable with.

There are a lot of people who have gyms at home or in their housing community and that it awesome! If you are at the gym or running around the neighbor hood, find something to hang from. The power tower at the gym or the monkey bars in your neighborhood are the perfects stops. I usually stop here toward the end of my workout, when my muscles are warmed up. Grab on and just hand there for a good 10 -15 seconds.

The most important take away is that I am activating my back, abs, and leg muscles for 30 minutes-1 hour out of the day. This is a HUGE part of my success. When you are at a desk for a majority of the day, this is a must!

The benefits your body receives from staying active are irreplaceable and so will your sciatic nerve.

Relaxed-SwimGet In The Water & Get On A Natural High.

We are not always able to have access to a pool, but pools are great for back pain. Make the opportunity, because you usually won’t get the opportunity. Our lives get so busy and we forget to take time for ourselves. I am not telling you to spend the whole day at the pool, but the perfect time is right after my workout. I will take 15-20 minutes to walk, float, or swim.

My favorite thing to do is float with my ears in the water, ignoring all of the worldly noises around me, and float. I will sit there looking up at the sky, sometimes find fun shapes in the clouds.

This is not the time for you to race the person in the lane next to you, especially if you are just getting back in the groove. Your goal is to let your body relax from that wonderful thing called gravity, stress, and daily life. This is the time to get on a natural high.

Control Sciatica Pain – Do Not Let It Control You.

Just because we are stuck with Sciatica through thick and thin, does not mean we have to be controlled by it. Some will always find reasons why they can’t do something, but you will not. “There is no such thing as try, only do” my mom would tell me as I rolled my eyes. Well, I am telling you now: Life is so much better without agonizing pain and you are in charge of making that happen!

(6) Comments

  1. Hello! I deal with some of the same symptoms and pains. I will definetely try some of these techniques you described in this post. Thank you so much for the information and thanks for helping people. Take care

    1. Pain of any kind is no fun, that is for sure! I am glad I was able to help! Thank you David for your support!

  2. Hi Delanee
    Great site! I Suffer from the same thing plus lupus and rhematoid arther.
    I will try the exercise maybe it will relieve some pain.
    thank you for sharing

    1. Thank you Laurie! I am sorry to hear that! Exercising couldn’t hurt, I even love water aerobics! Thank you for your support!

  3. Hi there, I’m no expert in this field, But I do know of a few people with Sciatica and how difficult it could be to live with/through, In your article I read some great tips an tricks on how to best deal to it an calm the effect it has on the body . Thank you for the interesting read and I’ll be sure to pass on this info to friends and family

    1. It is a back pain that we usually deal and ignore, myself included! I am glad to help! Thank you for the support!

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