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The nerve pain associated with sciatica can significantly hinder day-to-day activities, leaving you feeling frustrated, discouraged and incapable of thoroughly enjoying life. While this condition can prove incredibly challenging, don’t lose hope – there are various ways to manage your symptoms.

Estimated to affect between 10% and 40% of the population, sciatica arises when the sciatic nerve, which runs from your lower back to your feet, is irritated or compressed. This can result in mild, moderate or severe stabbing, burning or shooting pain, numbness, tingling and weakness in your lower back, buttock, leg, feet or toes.

So, is it possible to ease sciatica pain and discomfort naturally? Yes – absolutely. With a holistic approach to your health and wellbeing, you can take control of your condition. Here are our top five tips for sciatica relief!


1. Keep moving 


When you’re in pain, exercise is usually the last thing on your mind, but too much rest can do more harm than good. Regular low-impact activities and gentle stretching provide relief by helping to loosen your lower back and leg muscles and strengthening your core. Some good sciatica exercises to try include:

Always speak to a doctor or physical therapist before undertaking new exercise. Introduce it gradually and slow down if you’re finding the activity to be too strenuous or painful.


2. Follow an anti-inflammatory diet


One of the best ways to tackle sciatica pain is to reduce inflammation in your joints and back. You can do this by eating anti-inflammatory foods, and luckily, there is a huge variety to choose from.


Foods rich in anti-inflammatory properties


Foods that cause inflammation, including those which are processed and high in sugar, red meats and refined carbohydrates such as white bread and pastries, should be avoided.


3. Maintain good posture


Posture is a term used to describe how you hold your body. There’s dynamic posture – how you hold yourself when you’re moving – and static posture – how you hold yourself when you’re sitting, standing or sleeping. If you have sciatica back pain, poor posture can aggravate your condition as stress can be placed on the nerve.

Correct dynamic and static posture, which involves maintaining the natural curve of your spine, can help prevent sciatic nerve irritation and relieve muscle tension. You can improve and maintain your posture by:

If you think you need help with your posture, seek advice from a physiotherapist, osteopath, chiropractor or Alexander Technique teacher.


4. Explore massage therapy


A massage is so much more than a treat you have during a trip to the spa; it’s a tried and tested technique to target pain. Through massage therapy, which relaxes tight muscles, boosts circulation, releases feel-good endorphins and reduces stress, sciatica symptoms can be eased.

One of the most popular types of therapeutic massage for sciatica is the deep tissue massage, which applies pressure using slow, deep strokes, targeting the inner layers of your muscles and connective tissue. This 2014 study found deep tissue massage to be just as effective as nonsteroidal anti-inflammatory drugs for relieving lower back pain.


5. Try To Better Days active patches


Our easy-to-use active patches can help with various chronic pain conditions, including sciatica. Through a unique, patented combination of dextrose and vitamin D, they provide topical and targeted pain relief for joints and nerves. The vitamin D reduces the markers of inflammation and maintains normal bone and muscle function, while dextrose, a simple sugar, acts as a ‘cell food’ for regeneration.

The To Better Days range includes big and small patches for different areas of the body, from your head to your toes. Just apply the patch directly where you need it and feel the benefits in as little as 30 minutes.

Hopefully, these five tips shed some light on natural, accessible sciatica treatments. If you live with sciatica or any other type of chronic pain and are looking for support, check out our Facebook community page, Together For Better Days. Here, you’ll find helpful resources, alongside advice and insights from people just like you.

Patches for joint, nerve and muscle relief

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