One of the best natural ways to relieve sciatica pain is to stretch and exercise regularly. Many sciatica patients go through physical therapy to teach them pain-relieving exercises and stretches. Physiotherapy for sciatica often incorporates other techniques, such as ultrasound and heat therapy, to relieve pain and tension.
The main goal of treatment, including physiotherapy for sciatica, is to relieve pain. Resting for 24 to 48 hours after a sciatica flare-up can help relieve the most severe pain, but immobility for long periods usually makes pain worse and weakens the back. Physical therapists suggest and often incorporate low-impact exercises, such as biking and swimming, into sciatica patients’ treatment programs to help them stay mobile and active without putting too much pressure or strain on their backs. Swimming is particularly helpful as it is easier for patients to move and support themselves in the water.
Physiotherapy for sciatica can also teach patients how to stretch to relive pressure on the sciatic nerve. Therapists show patients how to stretch safely by moving slowly and only to the point of a light pulling feeling instead of over-stretching to the point of discomfort or pain. Stretches may be performed while lying on the back or stomach; or, from a seated position depending on what is most comfortable for the patient. Regular stretching also helps loosen and strengthen the core and back muscles and improves flexibility, which can help make future flare-ups less severe for some sciatica sufferers.
Strengthening exercises help stabilize the back and core muscles. When these muscles are strong, they help support the back more effectively. This reduces the risk of further injury. Patients undergoing physiotherapy for sciatica are often taught several different strengthening exercises to continue to perform on their own at home. These exercises focus mainly on the abdominals, hips, and hamstrings.
Hot and cold therapy techniques can help minimize acute sciatica pain. These treatments may be applied as part of a therapy program. Hot therapies increase blood flow, which can help reduce muscle spasms that might be responsible for a pinched or compressed sciatic nerve. Cold therapy numbs the painful area temporarily and helps reduce swelling.
Physical therapists also use massage to help loosen muscles and relieve pain. Ultrasound therapy uses sound waves that penetrate to the deep tissues of the back and legs to create heat and reduce stiffness and pain. Some therapists use transcutaneous electrical nerve stimulation (TENS) units to relieve pain. These units send bursts of electrical currents directly to painful areas through sticky pads placed on the body to reduce muscle spasms and stimulate the body’s release of endorphins to minimize pain.