Sciatica: Exercises and natural remedies for inflammation of the sciatic nerve

Sciatica is nerve pain in the leg caused by inflammation and / or compression of the sciatic nerve. Let's discover exercises and natural remedies to reduce irritation.

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Sciatica is a term used to describe nerve pain in the leg caused by inflammation and / or compression of the sciatic nerve. Let's discover exercises and natural remedies to reduce irritation.

Il sciatic nerve it is the most voluminous and longest in the body as it extends from the lower back to the foot. We are not aware of its presence until a'inflammation, at that point we feel very strong pain and we find ourselves in the presence of that discomfort known as sciatica or sciatica. What to do? They can be useful, in addition to the physiotherapy, some exercises e natural remedies.

THEinflammation of the sciatic nerve is most often caused by a compression that can result from the presence of a hernia or a protrusion often at the root of the nerve itself. But there may be other causes of sciatica, frequent for example in pregnancy when the uterus and the ever-increasing weight of the baby push on the nerve and tend to inflame it.

Read also: Sciatica: symptoms, treatment and natural remedies (also in pregnancy)

This situation creates pain especially in the lower back and buttocks but the discomfort often also goes down the leg. Other symptoms may then be felt such as desensitization of the area to the touch, tingling, jolting sensation in the leg, weakness or muscle blocks.

What can we do in case of sciatica? First of all we need to understand the cause that originated it since sometimes a little rest may be recommended while in other cases movement and physiotherapy is suggested. Of course, after having a diagnosis it is necessary to speak to a specialist who will indicate the best way to go.

However, we would like to point out some exercises and natural remedies to relieve the area and help relieve pain.


Exercises for sciatica

@Tond Van Graphcraft/Shutterstock

The exercises useful in case of inflammation of the sciatic nerve are of different kinds. There are those that are used to improve posture and back support, others aimed at making muscles stronger and more robust and still others that work on flexibility.

Also in this case it is better to follow the advice of an expert to understand which are the most suitable for your specific situation but, if you are looking for something not very demanding to do every day, you can follow the exercise scheme proposed in this video, it only lasts 1 minute.

Yoga positions for sciatica

If, on the other hand, you are practicing yoga, experience these positions considered particularly effective in reducing sciatic nerve pain:

  1. Stick position: basic exercise that improves blood circulation in inflamed areas. Once seated with your legs in front of you, touch the floor with your palms and flex your feet forward, lengthen your spine and breathe deeply in this position for 15-30 seconds, then relax. Repeat the exercise 5-10 times.
  2. Bridge position: once lying down, bend your knees and place your feet on the ground, bringing your heels as close as possible to the buttocks. At this point, keeping the arms at the sides with the palm down, inhale deeply and lift the hips off the ground keeping the knees apart, stretching the back and keeping the head, neck and shoulders on the ground. The position should be held for 10-15 seconds before exhaling and returning down. Exercise to be repeated 5-10 times. If necessary, help yourself with a support under the back as in the photo.
  3. Locust position: stimulates blood circulation and strengthens the lower back. Lie on the mat face down, put your arms behind your body with your palms facing up. Touch the ground with your chin and lengthen your neck by pushing down on the pubic bone. As you inhale, lift your chest, arms and legs. Keep your neck straight, your back straight and your shoulders down. Remain in this position for 5-10 seconds before exhaling and descending. Repeat this exercise five times.
  4. Position of the pigeon: rest your body weight on your knees and hands then step forward with your right knee so that it comes to rest behind your right wrist while your right foot should be in front of your left wrist. Keeping your chin at a 45 degree angle, at this point stretch your body forward as you slide your left leg back. Remain in position for 5 seconds, breathe, and stretch your hands forward in order to bring your forehead to the ground. Continue to breathe deeply for 15-30 seconds. Gently come back up and repeat the exercise with the other leg 5-10 times each.
  5. Lying position with leg extension: useful for relaxing the buttocks and relieving back pain. Lie on your back, bend your left knee and bring it towards your chest. Grab an elastic band, tie it around the sole of your foot and lift your left leg towards the ceiling.
    Extend the leg, keeping the foot open and flexed and the buttocks pressed to the ground. Breathe deeply and hold this position for 10 seconds. Lower the left knee back towards the chest before returning the leg to the ground. Repeat the exercise with the right leg. Alternate legs 5 to 10 times. You can insert the heel of the leg that is on the ground against a wall for extra support. (Also Read: Yoga: Better Than Ibuprofen and Paracetamol for Back Pain!)

Natural remedies for sciatica

In addition to classic physiotherapy, alternative treatments that are very useful in case of sciatica are chiropractic care, acupuncture, osteopathy, pilates and, as already mentioned, yoga. But let's see the natural home remedies that it can be useful to know.

Hot salt

Excellent against muscle and joint pain but also against inflammation of the sciatic nerve. To know how to make a simple hot salt compress.

Arnica and devil's claw

Two plants with pain-relieving power can help to soothe pain and inflammation: arnica and devil's claw. They are applied directly on the inflamed points in the form of ointment several times a day, massaging gently. The devil's claw can also be taken internally to amplify the anti-inflammatory power of local applications.


Ginger is also a plant with great anti-inflammatory and pain-relieving power. A very simple method to use it against sciatica is through the oleolito previously prepared with fresh spice. Here how. The alternative is to get hold of ginger essential oil and dilute a few drops in sweet almond oil before massaging the painful points. (Read also: Ginger oil: how to prepare and use it)


Chilli is also a natural pain reliever. The active ingredient of chilli pepper is capsaicin, a substance with a powerful analgesic effect, since it inhibits the release of the main neurotransmitters of painful stimuli. In addition, the chili increases the release of endorphins and promotes well-being and resistance to pain. (Read also: Medicinal plants that can replace paracetamol and ibuprofen)

E how do you fight back pain and sciatica attacks?

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