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7 ways to manage sciatica pain – the expert’s guide

7 ways to manage sciatica pain - the expert's guide MAIN

Chronic pain? Trapped nerve pain? Leading expert on pain and pain management Dr Deepak Ravindran, reveals 7 ways to manage sciatica pain 

Sciatica often refers to the pain that is felt to radiate along the distribution of the sciatic nerve, which is the main nerve to the legs.

The sciatic nerve is the longest and thickest nerve in your body yet, despite its name, it’s not just one nerve. It’s a bundle of five nerves branching off from your spinal cord.

Sciatica can often be thought as caused by compression or irritation of the nerve roots as it comes out of the lumbar spine. This can be due to disc herniation or narrowing of the exit point.

However, more often, there might be other soft tissue reasons such as muscle spasm or muscle tendon inflammation that can mimic the symptoms. It is however a very common condition and can affect significant proportion of the population, sometimes as high as 40 per cent.

a very common condition and can affect significant proportion of the population

Managing sciatic pain requires a multifaceted approach that combines various strategies to address its different aspects. Integrated approaches to sciatica pain relief are a much better strategy in terms of long lasting pain relief rather than depending on a single drug or technique.

Every person is unique and sometimes it can take some time and support to create a personalised toolkit of techniques that can help in sciatica management especially any acute flare ups.

This article explores the different modalities of pain management for sciatica based on the MINDSET framework and these include: medications, interventions, stress management techniques, diet and nutrition options, sleep hygiene, exercise, and mind-body therapies.

READ MORE: Chronic Pain? 5 steps to help you transform your life and mind-set


Sciatica Pain Management Approach #1 Medications

Medications play a vital role in managing the pain associated with sciatica. Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen and naproxen can help alleviate pain and reduce inflammation in the acute phase.

For severe pain, oral corticosteroids may be prescribed for a short duration. Muscle relaxants like diazepam and methocarbamol or baclofen can help ease muscle spasms that will be playing a part in the overall pain experience.

opioid medications like codeine and tramadol or even morphine may be used for acute pain management

In some cases, opioid medications like codeine and tramadol or even morphine may be used for acute pain management, but their long-term use is generally discouraged due to the risk of dependence and other side effects.

Sciatica Pain Management Approach #2 Interventions

Interventions for sciatica aim to directly target the source of pain. Epidural steroid injections can provide significant relief by reducing inflammation around the affected nerve roots and enable rehabilitation and physiotherapy.

In fact, epidural steroid injections are recommended as an evidence-based intervention by many national guidelines for acute sciatica management. Physiotherapy and other manual therapy approaches can be very helpful in this time by helping ease the muscle spasm and alleviate pressure on the sciatic nerve.

Transcutaneous electrical nerve stimulation (TENS) is another intervention that involves applying low-voltage electrical currents to the affected area, which can help dampen pain signals and provide a non-invasive way of relaxing the muscles, improving blood flow and reducing pain.

READ MORE: 8 sciatica treatments that don’t involve drugs


Sciatica Pain Management Approach #3 Stress Management

An acute episode of sciatica with severe pain can lead to increased stress levels, which in turn may exacerbate pain perception. Stress management techniques like deep breathing exercises, meditation and mindfulness practices can help individuals with sciatica reduce the pain and stress.

Cognitive-behavioral therapy (CBT) and newer techniques like Acceptance and Commitment therapy (ACT) and somatic experiencing (SE) can also be beneficial in changing negative thought patterns, engaging with gentle movement patterns and improving overall well-being.

Sciatica Pain Management Approach #4 Diet and Nutrition Options

Maintaining a healthy diet and proper nutrition can play a supportive role in managing and reducing chronic sciatica. Consuming an anti-inflammatory diet rich in fruits, vegetables, whole grains, and lean proteins can help reduce inflammation and promote overall health.

Maintaining a healthy diet and proper nutrition can play a supportive role in managing and reducing chronic sciatica

Omega-3 fatty acids found in fatty fish, flaxseeds, and walnuts have been shown to have anti-inflammatory properties. Additionally, avoiding processed foods, sugary snacks, and excessive caffeine can help prevent inflammation and promote better pain management.

READ MORE: 5 easy steps to help sciatica – the physio’s guide


Sciatica Pain Management Approach #5 Sleep Hygiene

Quality sleep is essential for pain management and overall well-being. Sciatica pain can disrupt sleep patterns, leading to increased fatigue and heightened pain perception. Establishing good sleep routines can aid in reducing sciatic pain.

Quality sleep is essential for pain management and overall well-being

Creating a comfortable sleep environment, following a regular sleep schedule, and practicing relaxation techniques leading up to bedtime can promote better sleep quality and alleviate pain-related sleep disturbances.

Sciatica Pain Management Approach #6 Exercise Options

Exercise is a fundamental component of managing sciatica. Engaging in regular physical activity helps strengthen the core muscles, improve flexibility, and support the spine, reducing the risk of sciatic nerve compression.

Low-impact exercises such as swimming, walking, and yoga can be particularly beneficial for individuals with sciatica. Physical therapists can provide tailored exercise programs that focus on strengthening the back and leg muscles while avoiding movements that may aggravate pain.

Sciatica Pain Management Approach #7 Mind-Body Therapies

Dr Deepak chronic pain

Mind-body therapies offer holistic approaches to pain management by integrating the mind, body, and spirit. Techniques such as acupuncture, massage therapy, and tai chi have been found to provide relief for some individuals with sciatica.

Acupuncture involves the insertion of thin needles at specific points on the body to promote pain relief and relaxation of the local musles. Massage therapy can help reduce muscle tension and improve circulation.

Dr Deepak Ravindran is the UK’s leading expert on pain and pain management. He is the author of bestselling book The Pain-Free Mindset out now.


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