Effective Natural Remedies for Sciatica

Stretching

5 User Reviews
5 star (5) 
  100%

Posted by Jana (Bountiful, Utah Usa) on 06/24/2011
★★★★★

For sciatica, try crossing your legs while standing up and then bend over. This action stretches your hamstring and helps with the sciatica. Hold for about 10 seconds and then repeat with other leg.


Stretching
Posted by Piratejenny23 (Sussex, Nj) on 08/16/2009
★★★★★

2 Simple Stretches to Relieve Sciatica

I was doing some exercises that were supposed to help increase energy, and I accidentally discovered this simple exercise sequence that cured my sciatica.

I suffered from sciatica for at least 15 years, once or twice a month, for 3 or more days at a time. I tried chiropractors & all sorts of stretching, supplements, etc; nothing helped. I always felt if I could just "pop" that little gumball-sized spot in my pelvis where all the pain started, I would feel great relief.

So all you do is this: a plank position (like a push-up position) with your feet about 12" apart. Hold for several seconds (it may be difficult). Now look up to the ceiling and lower your pelvis until it's just hovering over the floor, and again hold for several seconds. This position is also known as upward-facing dog in yoga.

Just switch between plank & dog several times. ( I believe the article recommended 3 sets of 4). You can rest by doing downward-facing dog.

If you are not strong enough for this, or can't get down on the floor, you could try this bracing yourself against a wall (remember wall push-ups from gym class?).

It may not "work" immediately. I think it took a couple of weeks, then one day as I was getting into my car, my back "popped"! And I have been sciatica-free for years. If I ever feel that tension starting to build, I just do this a couple of times; I truly truly hate push-ups, but it's worth it.

I gave this remedy to a stranger that I was chatting with at a juice bar, and a couple of weeks later we ran into each other again. I didn't recognize her right away, but she almost knocked me over in her eagerness to give me a hug and thank me! I like to pass this along whenever I can...I hope it helps!

Replied by Elle
(Traverse City, Mi)
12/23/2010
★★★★★

Thank you so much, I've had sciatica on and off frequently for several years. It would just pop up and sometimes it would last a few days, sometimes weeks. Well, I've been dealing with it for a couple days now, so sore it was painful to walk. And I just tried the plank and upward facing dog stretch and it was immediately gone! Thank you thank you thank you! I'm so excited that I don't have to deal with it anymore! I just did each position 4 times alternating back and forth and then a second set and it was 95% better after that!


Stretching
Posted by Debbie (New Plymouth, Idaho) on 01/24/2009
★★★★★

I have been dealing with sciatica and restless leg syndrome as well as fibromyalgia for quite awhile. My job requires a lot of heavy lifting which irritates everything including my lower back. It is very important to stretch every night before bed to keep the hamstring muscles from tensing up. A couple of stretches that work are

1.- sit on the floor. Cross on right leg over the other with the heel lined up with the knee of the left leg and then twist towards the right. Balance with your arms. Hold for a few seconds and then do it with the other leg;

2.Sit on the floor or in a chair. Clasp your hands over the right knee (leg is bent) and push against your hands and hold. Then put your hands on top of your bent knee and push up against your hands. It seems to align the bones in your hips and work the muscles that are irritating things. Of course you repeat on the other leg.

Replied by Bronagh
(Limerick)
07/06/2014
★★★★★

Wow - I just did your second exercise there for 20 seconds each and all the tightness disappeared. Thanks so much!


Stretching, Magnesium

1 User Review
5 star (1) 
  100%

Posted by Margie (Sparta, Tennessee) on 12/29/2008
★★★★★

I have suffered with chronic facet syndrome and sciatica for years. At night the pain magnifies when I try to rest. I have found lying on the floor with my legs elevated on the bed or a chair brings relief but nothing compares with the relief obtained from stretching the inner muscles of the thighs. I lay on my back and do the "splits" while supporting my legs on the couch or bed. It is painful at first but I deal with it. When the pain of the initial stretch subsides, I stretch it a little more,etc....The combination of the cold floor, stretching of the muscles, and elevation of the legs help me a lot. I also take magnesium supplements to relax everything...Margie in Tennessee


Swimming

1 User Review
5 star (1) 
  100%

Posted by Shelley (Delaware) on 08/20/2015
★★★★★

I have been so blessed since I tripped over this website in Sept 2013. My elderly mother was in excrutiating pain from Sciatica..shots didn't help. Prescript meds made her a zombie. Finally Dr. recommended water therapy at a facility. The exercise in the water made all the difference in the world. Insurance initially covered it. Now she just pays 5.00 a visit. Its been a miracle. Cheers.


Tennis Ball Technique

3 User Reviews
5 star (3) 
  100%

Posted by Silver (Toronto) on 07/30/2016
★★★★★

Tennis ball technique for sciatica is amazing. You have to put ball under your butt, opposite side of the pain. I suffered prolonged period and after only a few minutes experienced fantastic sensation.


Tennis Ball Technique
Posted by Relarion1019 (Anacortes, Wa, Usa) on 07/21/2012
★★★★★

I notice that Tony from Feltham wasn't sure how to sit on the shoe; neither was I, but from others' descriptions I surmised that you sit on the middle of it with the toe part under your tailbone. I tried the tennis ball technique today because I was desperate, and I was able to walk without limping a half hour later.

I travel a lot for work. I am generally very healthy and fit, but this sciatica thing has been getting intolerable. It flares up and disturbs my sleep, messes up my mood and makes sitting through a two-hour plane flight very unpleasant (I know, I need to stand periodically). Stretching helps and I also use a trigger-point ball and vibrating massager, but the tennis ball remedy is kind of amazing. I guess it realigns things.

I like the earthclinic site a lot. There are a lot of good tips. Thanks, everyone :-)


Tennis Ball Technique
Posted by Earth Clinic (USA) on 07/10/2008
★★★★★

We have used a tennis ball for severe sciatica pain (from martial arts training), but have a different technique than Russ's tennis shoe remedy.

Lying down on a firm surface (not your bed -- too soft), place a tennis ball under one of your buttocks. Massage your buttock with the ball by using your body weight to shift into a position that will apply pressure to the area. Once you hold an area for about 10-15 seconds, move on to another section. You will be hitting all the acupressure points on the buttock with this technique. Once finished, move the ball to the other buttock and use the same technique to release the tension in that buttock as well. You will be amazed at how many painful pressure points you have in your buttocks - lots!

Be forewarned, this technique is quite painful (perhaps too painful for some people), but it never fails to cure sciatica. When needed, we do it late at night just before going to bed. In the morning the sciatica is gone.


Tennis Shoe Technique

11 User Reviews
5 star (10) 
  91%
4 star (1) 
  9%

Posted by Michele (Wolcott CT) on 02/14/2021
★★★★★

I am so glad that I found this post. Searching on piriformis syndrome, which I have to admit is a self diagnosis. But there was no denying the pain that I felt in my buttocks. I didn't search on sciatica because there are no shooting pains down my leg(s). But maybe that was coming in the near future I sit too much, especially during tax season, so I know that contributes to the cause.

I tried this method and on first shot, I felt the pain melt away from the muscles in my buttocks. It was a miracle. I have been sitting on the sneaker for hours in each day since and I am happy to say that I am experiencing more and more hours each day with less pain.

It is not clear, so I want to state,

I use a low rise, sturdy sneaker (tennis shoe) sole down, back of shoe in the front. This sole is nearly an inch thick. I feel an upward pressure on my "sit bones". And as one poster said, maybe it is pushing my pelvis and spine back into alignment. I'm not sure. I but can vouch for it's effectiveness. It costs nothing to try.

At work, I cover the sneaker in a knit legging. Hoping no one notices. But it's that or change jobs so I am not sitting all day. That's not going to happen! Good luck to all those who suffer with pain.

Replied by Beth
(West Virginia)
09/08/2022
★★★★★

Hi Michele, where do you place the tennis shoe under the leg that causes you issues or just sit on it regular like a cushion, I see a few people are unsure, and I want to try it myself as I have really bad Piriformis syndrome. Thank you

M in M
(Md)
09/10/2022

Motivational Doc (Dr.Alan Mandell) has a seated piriformis stretch video…..might help.

Hollyhock
(America)
11/07/2022

No one is answering on placement of tennis shoe! I would love to know as well! Does it go in center crack of the butt or under one butt cheek?

Replied by Mary McQueen
(Scotland)
05/23/2023

Please explain where you place the shoe? On one side or in the middle?

Gravitas
(London, United Kingdom)
11/17/2023
★★★★★

The tennis shoe is placed between the legs. You should feel pressure on both of your "sit bones". I'm using it now, it really works.


Tennis Shoe Technique
Posted by Jessi (Vergennes, Vt) on 09/27/2017
★★★★★

After 3 solid months of sciatic nerve pain shooting from my back down to my calf I was going crazy. I could't sleep, sit or even function the pain was so bad all the time. I had tried every remedy out there to no relief. I stumbled upon the tennis shoe idea for sciatica on Earth Clinic and thought I had nothing to lose.

After sitting on a shoe for 10 minutes (it hurt a lot the first time! ) I got up and actually felt less pain in my calf. I was shocked! Gradually throughout the day I sat for longer periods of time and after 3 days I am just about pain free! I honestly can't believe it! Thank you so much for this suggestion!

Replied by Rita
(Jersey)
09/28/2017

I think the shoe method works because you are getting pressure off the sciatic nerve and getting the spine into better alignment. Sitting cross-legged sometimes helps with this, too.

Modern cushy furniture is murder on the back and the nerves in it.

Replied by Susie W.
(Divide, CO)
06/25/2020
★★★★★

I can't express my gratitude enough for this method of healing ... it has taken two days of sitting on a tennis shoe 😂... but I am feeling so much better and I'm so grateful for those of you who have taken the time to help others ... thank you so much! I'm most grateful!

Replied by Mary
(Usa)
06/26/2020

How does one sit on a shoe? Is it under the leg or between the legs?


Tennis Shoe Technique
Posted by Rspdx (Portland, Usa) on 03/28/2011
★★★★☆

Thank you so much. I have been bothered with sciatica for the first time ever - a horrible pain going from my buttocks through my ankle - mostly on the right, but some times also on the left. It has been going on for days. It felt like an electrical shock and I was afraid my legs would go out from under me. I tried sitting on the shoe and after only even 10 mins., it was much better. Now I've been sitting on the shoe for close to an hour. I've gotten up and walked around several times and although I can generate a version of the pain if I bend over, it is almost completely gone. Must have something to do with realignment. I am so relieved to find something that helped.


Tennis Shoe Technique
Posted by Marie (Philadelphia, Pa) on 01/12/2011
★★★★★

This worked for me. I wasn't sure what was going on, if it was sciatica or something else. The pain was from my lower back down my right leg. My knee was swollen and pain down the side of my calf. I looked on this site and saw the tennis show technique. Found a sneaker and sat on it. I felt better in 20 minutes. The swelling went down but still feel achey. I can't believe some of the things on this site that really work without paying a dime.


Tennis Shoe Technique
Posted by Katie (Ann Arbor, Mi) on 09/04/2010
★★★★★

Wow, I just read this and tried it right away because my sciatica was on fire (it felt that way anyway) and I did get instant relief in my back, it took a little longer for the leg and foot (my sciatica effects my foot really bad) but definitely cut the pain by 75% or more. Thanks for the tip. I love this site, it is filled with a wealth of information. What works for one person doesn't necessarily works for someone else and here you get several suggestions you can try. Beats what the doc's are doing for people.


Tennis Shoe Technique
Posted by Nancy (La Honda, California) on 08/17/2010
★★★★★

I haven't been able to sit up for 3 days now due to sciatica and I just tried the tennis shoe technique- works *great*!! Like a slender bicycle seat- takes the pressure off the usual sitting areas. THANKS!! And, have tried a host of other remedies from this site, always so many wonderful suggestions. LOVE earthclinic!


Tennis Shoe Technique
Posted by Mark (Fort Worth, TX) on 12/06/2008
★★★★★

The tennis shoe technique is working marvelously for me. I've been having pain in my back along the sides that feels like a nerve is 'pinching' whenever I sit down, almost as if I'm sitting on the nerve. Using the tennis shoe technique however, I felt immediate relief. I'm guessing all the pressure of sitting on the center of your body pushes the spine upwards and allows anything trapped to get out of the way. This technique worked where an inversion table failed. Thank you very much for sharing. I have no doubt I'd be having another miserable day if not for this.



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