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How to Release the Pinched Nerve in the Lumbar Area: Top 8 Natural Treatments For Sciatic Pain

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Top 8 Natural Treatments For Sciatic Pain

The sciatic nerve is one of the largest nerves of our body. It runs all the way down from the lower spine over the buttock to both feet to provide movement, feeling, and strength in both legs.

As many as 40% of all people will suffer from sciatic pain at some point in their life. This is a condition which is often mistaken for lower back pain or leg cramps. But it actually is something that puts pressure or pinches the nerve and fires pain down your back or thigh to your legs.

Sciatic pain can vary from a mild ache or numb feeling to a sharp, burning and very painful sensation that occurs off and on through one side of your body. Most people stay in bed and take ibuprofen or other over the counter painkillers to find relief.


Here are 8 natural ways that could help you to cure the inflammation and fight sciatic pain.

1.    Acupuncture

Acupuncture is an alternative treatment were hair-fine needles are inserted at specific points of your body. It stimulates energy flow and improves nerve function. Some people get relief after just one session, but for most people it takes a few sessions.

Acupuncture is gaining more and more popularity and it can be used to treat many conditions, such as relieving migraines, stimulating lymph flow, treating stress, and even quitting smoking.

2.    Chiropractor

Although the effectiveness of chiropractic adjustments shows mixed scientific results, many sciatic patients report a significant reduction in sciatic pain.

Spinal manipulation can restore the mobility, improve function, reduce inflammation, decrease the pain, and promote natural healing.

3.    Ice Packs

Ice packs (or a package of frozen peas wrapped in a towel) work great to find instant relief. Apply for 20 minutes on the affected area every two hours until pain disappears.

4.    Alternate Temperatures

Although ice packs work great to find instant relieve, the sciatic nerve lies deep within our body and ice packs won’t go down to the inner inflammation.


Apply a hot pack, just after icing or take a very hot bath. Alternate temperatures boost blood circulation and lymph flow, which can help you to reduce inner inflammation and assist the healing process.

5.    Mild (Yoga) Stretches

Moving around may be the last thing on your mind when struggling with sciatic pains, but it is important to get physically active or the pain will last longer.

Inactivity actually aggravates the problem. Some people report improvements through gentle back or yoga stretches. These exercises increase blood flow, strengthen the back muscles, and improve mobility.

Alternatively you can walk to stretch your leg and back muscles.

Doing stretching exercises is also one of the 70 habits featured in my e-book 70 Powerful Habits For A Great Health which will guide you how to take positive steps to improve your wellness and overall health.

Further reading: Effective Yoga Stretches For Sciatic Nerve Pain Relief (including video),  The Best Yoga Poses to Soothe Sciatic Nerve Pain (including detailed illustrations).


6.    Massage

Deep tissue massage or trigger-point therapy has shown some beneficial effects on muscle spasms, pain, and numbness of legs and toes.

Use herb infused oil or add essential oils to enhance the effect. Find more information in the article about the Top 16 Essential Oils to Relieve Pain and Inflammation and how to use them.

Further reading: If you are interested to learn more about essential oils you can find useful information the e-book Magical Aromatherapy which will help you to discover the power of essential oils and the most effective ways to use them.

7.    Tennis Ball Therapy

Tennis ball therapy utilizes the principles of massage, acupressure and reflexology which help to relieve sore muscles and muscle tension.

In the case of sciatic pain, the tennis ball aims to treat the piriformis muscle which is located close to the sciatic nerve. This muscle can push the sciatic nerve against the tendons beneath it, which results in contributing to the familiar buttock and leg pain.

The tennis ball presses and treats trigger points in the piriformis muscle, reduces the muscle tension and rigidity, improves mobility and improves blood circulation to the area.


You can find detailed information on how to do this therapy in the article How to Use Tennis Ball to Relieve Sciatic Pain (including video).

8.    Epsom Salt Bath

Epsom salts are known to relax the nervous system and draw toxins out of your body, and can be found in any local drug store.

Fill the bath with hot water and add 2 cups of Epsom salt. Soak in the bath for about 15-20 minutes. The heat of the bath will also increase circulation and reduce inflammation. For more information read about the health benefits of Epsom salt bath and foot soak.

See more uses for Epsom Salt in this article. And last but not least, give your nerves and body time to heal, relax, and balance.

So get some extra sleep and rest to give your nerves the chance to rebuild and strengthen themselves.

Although most of these complementary and alternative remedies are not backed up by scientific studies, many people report significant improvements and it helps control the pain, spasm, numbness, and cramps.

If the pain and symptoms persist, it is important to visits a doctor to see if there is a dislocated vertebrate or any other condition that pinches or puts pressure on your nerves. Sometimes a surgery is needed to put everything back in place.

Also learn how you can outsmart sciatic pain with these 10 tricks: Outsmart sciatic pain with these 10 tricks

AmyThis is a guest post written by Amy Goodrich, biologist, natural nutrition expert, and holistic health coach who loves living a natural, eco-friendly, and healthy lifestyle. Visit her website  and Facebook page


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52 Responses to How to Release the Pinched Nerve in the Lumbar Area: Top 8 Natural Treatments For Sciatic Pain

  1. sandra says:

    Need something for chronic muscle pain in bum and legs muscles

  2. Jennifer says:

    Hey Sandra.
    Go to Healing Waters Pain therapy center. Destin Florida!!!! Worth traveling to get relief!!!!! Ask for My recommendation is Ryan!!!!! He really knows what he’s doing. You will be amazed!!!!
    Call make an appointment ASAP !!!!!!
    Get your life back!!!!
    Good luck. And. May God Bless you!

  3. Donna says:

    A physical therapist taught me this. Lie on the floor flat on your back. Draw up knee, aim toward opposite shoulder and gently pull down. To tweak this for a better stretch, with your other hand pull heel down while supporting the knee in the same position. This stretches the muscles that cross the buttocks and releases the sciatic nerve that runs through it. Relief! Hope this helps some one.

  4. Tamara says:

    Tried the chiropractor once during a particularly bad bout. She made it worse – much worse. So much so that I ended up with pain shooting down my leg and I could only sleep upright. Eventually I went to an osteopath who helped me.

  5. dominic says:

    After my siatic pinched nerve problems I recovered gradually. However after the last pinched nerve attackabout 3years ago, I now walk with a limp…is there any solution Jenny?

    • Jenny says:

      Hi Dominic, twice in the past I had a pinched nerve (not the sciatic one) and I had a great success with an excellent chiropractor. I don’t know how successful it is in your case but I would give it a try. Go the the best chiropractor you can find with lots of experience and recommendations to see what he/she can suggest. It might help.

    • John Link says:

      Hi Dominic,

      Are you still walking with a limp?

  6. jacob george says:

    i had trouble on my right leg with this issue in 2008 and 2014.
    with my own experience and recovery one guaranteed treatment is in Ayurveda
    where full body massage by experienced people and further Luke warm oil/herbal/milk based application (locally called Kizhi) all over body.
    2008 treatment was for 20 days and in 2014 i have done for 12 days.
    this treatment is widely available in the state of kerala in india and sparingly in other parts of world. cost roughly around 2o us dollars a day.

  7. romyjaura says:

    Hi sandra lie on floor pull one by one leg towards middle of chest how far it goes and hold for at least 1mint .Then hold both legs togather and pull toward middle of chest trust me get good result in 15 days

  8. Chris Kennett says:

    Hi , I could hardly walk or walk only with great pain a number of years ago. I had a back operation for a prolapsed disc , which seemed to work. But a few months later another disc ruptured and I was back in the same situation. I started thinking , why would our bodies evolve over millions of years to keep breaking , it didnt make sense.
    So I started to look at nutrition . I found out lots of reasons why I should change my diet to a lot more healthy option.It took me a while to give up all my favourite non foods. I eventually got there and after a year or so my pain had got a lot better and I was walking for a fair distance.A year or so later I was regualrly running 5km and doing heavy work again. I now also play local league badminton.I have now been studying diet and nutrition for 19 years and have a diploma in nutrition because of my journey. I now believe it is possible to cure yourself of many lifestyle diseases and once again have a wonderful life.

    • kareem says:


      I want to learn from your experience dealing with sciatic pain .i`m 32

    • Regina says:

      Chris, please share more about the foods that you changed from and changed to, as well as what/where did you do your research? I agree that nutrition plays an important part in health and cures for diseases. I prefer natural remedies over artificial. Thank you.

    • Gia says:


  9. Buntu Jina says: is in her mind sixties and she have been suffering from what sounds like sciatic pain please help us on how we can bring relief to he constant pain.

    • Jenny says:

      I believe it’s a good idea to get advice from a good and experienced chiropractor that can diagnose the exact problem and can recommend further treatment.

  10. judy says:

    I had taken 3 shots 2 years ago for my sciatica but then I was still feeling a lot of pain after that, so I didn’t go back for my another scheduled shot..and I am having a loss of muscle in my left leg.i know that it’s because of my leg is not having enough blood circulation.Any suggestions on how to rebuild muscle?

    • Jenny says:

      Hi Judy, rebuilding muscle involves several aspects such as returning gradually to exercise, massage to improve circulation, stretching exercises, proper nutrition and rest. You can get some ideas from the references bellow, BUT – you need to do it under a guidance of a physiotherapist that will guide you how to do it gradually, what you can do and what you cannot do as not to make things worse due to your condition. Get some ideas from these references and consult with a professional health provider:
      1. Livestrong website –
      2. wikiHow website –

  11. Stephanie ford says:

    just want a few suggestions for some relief of pain,I also suffer from this, pain shooting Down both legs , sometimes unbearable! Also have blown discs and arthritis through back,neck.

  12. Steve says:

    These are not solutions to sciatic pain. As someone who consistently who works with those in pain and rehabs all different types of injuries, this is a weak list.

  13. Steve says:

    Most sciatic pain is from disc rupture. After successfully helping several with sciatic pain over the years, I can tell you what I feel to be the best call to action….

    Deal with the inflammation before you start rehabbing. Anti inflammatory injections followed by corrective exercise training (that addresses the root causes of your back pain) works almost every time. Long-term relief from sciatic pain is hard to come by unless you deal with the inflammation and correcting muscle imbalances.

    If you want high-level education on relieving chronic pain, visit my website at SteveFischkin. I gave you the whole ball of wax.

    • Paula Schultz says:

      I am a PTA and completely agree. Inflammation and muscle balance are a must to relieve sciatica pain…and I also suffer from sciatica.

  14. Sharyn Flint says:

    Swim, swim, swim…then swim some more…takes the pressure off your skeleton…

  15. Marcie Pyper says:

    I had sciatica down both legs from a smashed disc after childbirth.It was very painful. My dad was a Chiropractor and Naturopath and put me on trace minerals(calcium,magnesium,selenium,zinc,etc) and high in manganese. It took a year of taking them every day and I did a core exercise where I stood against a flat wall or door frame with my back flat against the wall and slid up and down without straining my knees. That was 39 years ago and I haven’t had lower back problems since and I work at a warehouse on concrete floors all day. Your body can heal itself if you give it the right help. Find a doctor who understands this.

  16. Alie says:

    I used to have the worst sciatica pain issues from having a ruptured disc in my low back but after a lot of pain and a lot of weight gain I realized that movement was my BEST FRIEND Yoga has been the only treatment that seems to really work that I can afford regularly. I do get Chiropractic adjustments like once every 4 months so I can afford it and then just stretch and take care of myself to keep in place between Sleep has been the worst thing for me I lay in bed and forget to get up and then its just more pain. Recently I have been getting into doTERRA oils for relief as well and they can really help a lot.

  17. doug says:

    I have sharp pain down right leg only after sitting. Pain is so bad I want to fall but after taking a few steps it seems to feel better. It’s been about a week and the pain is unbearable. I drive 6 to 7 hours a day for a living and I feel the pain is more excruciating when I get out of the vehicle. Any suggestions?

    • Jenny says:

      Hi Doug, probably a good chiropractor or a physiotherapist would help and can also recommend appropriate exercises for you once you are pain free.

  18. kathline kauffman says:

    Not sure why you did not start with physical therapy on this list. Sciactic pain can be caused from disc issues but many more cases are due to muscle imbalance pulling the pelvis out of alignment. A simple adjustment can be taught for almost instantaneous relief. then a back strengthening program will keep the sciatic pain from coming back. If you are not doing an active back protection program (yoga can do this as well as other specific core exercises), then you will likely have chronic back pain. Sciatica can be completely managed wit physical therapy is some cases. PT should be top on the list. Acupuncture and chiropractic can be effective as well but if they are just managing symptoms without teaching you how to improve core strength and protect your back they are doing you a disservice. Well unless they refer you to a good PT!

    • Michele says:

      I absolutely agree. I dealt with all sorts of Drs for a few yrs but finally one sent me to PT. I went for 4 months and the pain was 100% relieved for a yr after. Then I learned to keep up with the exercises. Sleeping, sitting, standing in the same position for too long is the worst thing you could do.

  19. dibyadut ray says:


  20. tim burrows says:

    it would be helpful if the artwork depicted the correct sciatic pathway, the nerve runs down the side of the leg, not the back of the leg, and Acupuncture is the best way of helping with the pain

  21. malik brown says:

    Vitamin B complex works like a charm for me. Eliminates pain after a few days, after which I only take it when I feel a little discomfort. It’s been 8 years.

  22. Coni says:

    I have read all through a lot of these questions and comments. I was convinced that what I have trouble with is sciatic nerve pain. BUT…I have a huge lump where the pain starts. About the size of a golf ball on left side, very bottom of my back. Of touched or agitated a piercing pain runs down to my toes! Any ideas? Or anyone else experience this?

  23. Dr. Sylvain Desforges says:

    I really like your article. I am a chiropractor, osteopath and naturopath. I would suggest you include another type of treatment which works really well for patient suffering from sciatica which is caused by a damaged disc: herniated disc, bulging disc or degenerative disc disease. I suggest for my patients suffering from a sciatica related to disc damage spinal decompression therapy. or

  24. Geo says:

    Another treatment to add to the list is the DRX9000 machine. It’s a traction machine that stretches the spine and releases, repeatedly, over a 30 minute session. The tension is increased over a number of sessions. Some chiropractors have this machine in their offices.
    I had constant sciatic pain about 8 years ago. I couldn’t find a comfortable position in bed, in my lounger, or when driving. About 32 sessions relieved the pain to the point that I don’t even notice the remaining discomfort most of the time. And I haven’t needed any followup treatments since.

  25. Steve Middleton, MS, ATC, CSCS, CES, CKTP, FMT says:

    This is so wrong: the most common cause of sciatica is SI joint dysfunction. L4 innervated sensation of the medial calf and L5 is the lateral calf. S1 and S2 (omitted in the drawing) innervated the posterior thigh and the bottom of the foot the “textbook” radiation of sciatica.
    All through history, the SI joints were treated as the primary cause of low back pain and sciatica. A single study in 1934 by Mixter and Barre identified the discs as being pathogenic which completely changed the way most clinicians evaluate and treat low back pain. Interestingly, this has corresponded with a the increase in the number of people declared disabled due to chronic low back pain.

  26. Enid Shear says:

    My mom was diagnosed with spinal stenosis. Her pain level has hit beyond 10 at times. She is 93 and I was wondering what is the best way for her to achieve pain relief. The pain runs all the way down the left leg. It is so intense that it is crippling her. She went to see a pain specialist yesterday. She did some pt but she was in too much pain before she even got home.

    • Ginny says:

      Hi all
      In 2013 last week in September I started to feel strange n couldn’t understand why or even explain how I was feeling. I put it down to stress n carried on enjoying my annual leave. The day i was due to go back to work was the day my symptoms started to develop. I rang work explained to my line manager that i am unable to work coz I’m walking weird i have strange pains going down my legs n i keep dropping things. Very coldly my line manager told me to Let her know what my doc says. My doc was amazing, he read the long list of symptoms i wrote so he had the full picture of either a exaggerated hypochondriac was sat in front of him or something else, he told me he suspects a pinched nerve in my neck and my old sciatica in my right side lower back had also flared up after having pain free 4 yrs with success from acupuncture. My doc sent an urgent request for mri scan. I informed my boss and told her doc given me 2 week sick note for now. A week had passed i had call from a doc asking how I am. That was it i rambled every thing coz every day came extra symptoms. By the time the scan date came which was 2 days after the doc rang i was shuffling than walking n the pains were chronic. Another week passed i noticed another symptoms, my skin was numb all over my body my left leg had a mind of its own. I also started falling. The neuro surgeon rang me telling me he has my scan results and would like me to go to hospital for an operation that night, i explained that they couldn’t operate as I had just eaten so he asked me to go the following day which i agreed. He then began to explain that i had moments minutes hours n pos days before i go paralysed from the neck down for the rest of my life. Shock shock horror went thru my head i obeyed. The next morning my hands had curled n my legs couldn’t take my weight. My disc in my neck had collapsed trapping my spinal cord. After the op there was improvement my hands were uncurled my legs held my weight. I’m still receiving treatment i have a lot of nerve damage my skin is still numb my left leg still has a mind of its own n I can’t walk far so i havea mmobility scooter I’m 48 yrs old and still have pain in my right side lower back. …BUT I’m not paralysed n so thankful. Do not under estimate sciatica .
      Soz didn’t mean to ramble on.

  27. Lisa says:

    Mag phos tissue salts work very well and very fast!!!!

  28. Bobby says:

    Hi Everyone,

    I have bad knees and they have been like that for about 10 years now. Two weeks ago I thought I pulled my back out place, strange thing is I did not lift anything heavy. I went to a Chiropractor and he said that my sciatic nerve was inflamed. He then proceeded to work on me by stretching in all different ways. It took about three times total over the course of two weeks before the nagging pain finally went away. I asked him how my sciatic nerve got like that. He told me with my knees being bad they way I have been favoring them when I walked created sciatica to act up.
    I never would have thought that my bad knees would also create my back issues as well. He then gave me the name of a book to buy with all kinds of different stretches for my back and knees.

    So far so good every morning I take about 10 mins to do the stretches and it’s working wonders for my back and knees.

    One of the techniques is this book is like the article above about using tennis ball to work out the tension in the muscles it does work well for me.

    Good luck to you all thanks for letting me comment,

  29. Girish Mac says:

    I am suffering from the back joint to Right hip and leg.It is extreme pain while seating long time and sleeping on right side.I started Surya Namaskara yoga for few weeks but the back pain increased.Now I do only respirator yoga.
    Please help to come over the pain.Advise me exercises,yogas.

  30. Lorraine Ereira. Bsc MSST says:

    I find this article irresponsible! To encourage people to have spinal manipulation with a disc pathology is dangerous! The adjustment can rupture the disc, and this modality should be avoided for this clinical presentation! Low grade maitland mobilzations with distractions should be applied to the spinal segment.

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