Prevention
Some sources of sciatica are not preventable, such as disk degeneration, back strain due to pregnancy, or accidental falls. Other sources of back strain, such as poor posture, overexertion, being overweight, or wearing high heels, can be corrected or avoided. Cigarette smoking may also predispose people to pain, and should be discontinued with the onset of pain.
General suggestions for avoiding sciatica or preventing a repeat episode include sleeping on a firm mattress; using chairs with firm back support; and sitting with both feet flat on the floor. Habitually crossing the legs while sitting can place excess pressure on the sciatic nerve.
Sitting for long periods of time can also place pressure on the sciatic nerves, so it is recommended to take short breaks and move around during the work day, during long trips, or in other situations that require sitting for extended periods of time.
If lifting is required, the back should be kept straight and the legs should provide the lift. Regular exercise, such as swimming and walking, can strengthen back muscles and improve posture. Exercise can also help maintain a healthy weight and lessen the likelihood of back strain.
Alternative Treatment
Massage is a recommended form of therapy, especially if the sciatic pain arises from muscle spasm. Symptoms may also be relieved by icing the painful area as soon as the pain occurs. Ice should be left on the area for 30–60 minutes several times a day. After two or three days, a hot water bottle or heating pad can replace the ice.
Chiropractic or osteopathy may offer possible solutions for relieving pressure on the sciatic nerve and alleviating the accompanying pain.
Biofeedback may also be useful as a pain control method. Bodywork, such as the Alexander technique, can assist an individual in improving posture and preventing further episodes of sciatic pain.
Acupuncture is another alternative approach that appears to offer relief to many persons with sciatica, as indicated by several clinical trials in the United States and Europe. The World Health Organization (WHO) lists sciatica as one of 40 conditions, for which acupuncture is recognized as an appropriate complementary treatment.
Practitioners of Ayurvedic medicine regard sciatica as a disorder resulting from an imbalance in vata, one of three doshas or energies in the human body. The traditional Ayurvedic treatment for vata disorders is vasti, or administration of an oil-based enema to cleanse the colon. An Ayurvedic herbal preparation that is used to treat sciatica is made from the leaves of Nyctanthes arbor tristis, which is also known as Parijat or “sad tree.” A recent study of an alcohol-based extract of this plant indicates that it is effective as a tranquilizer and local anesthetic, which supports its traditional Ayurvedic use.
Western herbalists typically treat sciatica with valerian root to relax the muscle spasms that often accompany sciatica, and with white willow bark for pain relief.
Homeopathic remedies for sciatica include Ruta graveolens, Colocynth (for sciatic pain that is worse in cold or damp weather), or Magnesium phosphoric (for lightning-like pains that are soothed by heat and made worse by coughing).
