Did you know that 40% of people will suffer from sciatica at some point during their lives?
Sciatica is often confused with common back pain, as most people don’t know that it exists. It affects the sciatic nerve, which extends from your lower back down to the bottom of your legs. Serious pain stems from this stretch of nerves, forcing people to seek professional relief.
The good news is that there are things you can do to alleviate that pain. Keep reading below to find out some ways to relieve hip pain from sciatica.
1. Stretching Exercises to Ease Hip Pain from Sciatica
One stretch that can be done while seated is to cross one leg over the other and lean forward, reaching the arms out until a mild stretch is felt in the back and buttocks.
The other is to lie on the back and bring the knees up to the chest, holding for 30 seconds. For deeper stretches for sciatica, lie on the back with one leg extended and the other bent, then slowly straighten the bent leg and hold for 30 seconds.
2. Ice and Heat Therapy
When it comes to finding relief from sciatica pain in the hips, some people find that ice and heat therapy can be helpful. Applying ice to the affected area for 20 minutes can help reduce inflammation. Be sure to wrap the ice in a towel to avoid damaging the skin, and never apply ice directly to the skin.
Heat can also help relax the muscles and improve blood circulation. Apply heat for 30 minutes at a time. Use a heating pad or take a warm bath. These procedures can be done several times per day as needed.
3. Pain-Relieving Medications
There are several pain-relieving medications that can help relieve hip pain from sciatica. One of these is CBN. But what is CBN? This medication is derived from the cannabis plant which is known to have anti-inflammatory and analgesic properties.
Non-Steroidal Anti-Inflammatory Drugs (NSAIDs), such as ibuprofen and naproxen, also help reduce sciatica pain. If NSAIDs are not effective, other options include muscle relaxants, anti-seizure medications, and tricyclic antidepressants. In some cases, corticosteroid injections or surgery may be necessary.
4. Find a Comfortable Position to Rest In
There are a few things you can do to find a comfortable position to rest in to relieve hip pain. One is to sit in a chair with good back support and your feet comfortably on the ground. Another is to lie on your back on a firm surface with a pillow under your knees.
You may also find relief by reclining in a comfortable position on your couch or bed with a pillow under your knees. If you can, try to avoid sitting or lying in one position for too long. Over time, this can make your symptoms worse.
5. Self-Massage Techniques
One self-massage technique that can be used is to lie on your back and place a small pillow under your hip. Then, using your fingertips, gently massage the area around your hip in a circular motion.
Another technique is to use a tennis ball or foam roller to massage the affected area. This can help to release the tension in the muscles and reduce inflammation.
Self-Care Sciatica Treatments
If you’re experiencing hip pain from sciatica, there are some things you can do to find relief. Maintain good posture and keep your back straight. Take breaks throughout the day to do stretching exercises.
If your pain is severe, don’t hesitate to talk to your doctor.
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