Although rest is important in the early stages, too much bed rest can worsen sciatica. Gentle activities like walking, swimming, or light yoga help improve circulation and strengthen back and core muscles.
4. Massage Therapy
Massage can reduce muscle tension, improve blood flow, and relieve pressure on the nerve. Focus on the lower back, hips, and hamstrings, where tension often builds.
5. Herbal and Natural Anti-Inflammatories
Turmeric (curcumin has anti-inflammatory properties).
Ginger tea to soothe pain naturally.
Omega-3 fatty acids (found in fish oil or flaxseed).
6. Proper Posture and Ergonomics
Sit with your feet flat and your spine supported.
Avoid slouching or sitting for long periods.
Use a cushion or lumbar support if working at a desk.
7. Lifestyle Adjustments
Maintain a healthy weight to reduce strain on the lower back.
Quit smoking — nicotine reduces blood flow to the spine, delaying healing.
Prioritize quality sleep to allow muscles and nerves to recover.
