5 tips to relieve sciatica pain
Below are 5 tips you may not have heard before, all of which can help reduce sciatica.
1. Reduce inflammation through nutrition
Whole grains, natural foods, fruits, vegetables, nuts, fatty fish, such as salmon, and foods rich in soluble and insoluble fiber can be helpful in reducing inflammation. There are also strong sources of anti-inflammatory substances 1 that help create immunity and improve overall health.
What to avoid when following an anti-inflammatory diet
When you choose to use anti-inflammatory foods regularly, it is important to avoid or limit:
Foods that cause inflammation, such as sugars, refined carbohydrates, trans fats, and hydrogenated oils
Smoking, which can reduce the production of inflammatory molecules and cause inflammation.
2. Create specific microscopes
Supplements help your body make micronutrients, which cannot be fully obtained through a regular diet. Some examples of key microscope elements include:
. Magnesium
. Vitamin D
. Vitamin E
. Vitamin B12
. Vitamin B6
. Zinc
. Selenium
. Fish oil (omega 3 fatty acids)
These microscopic foods help suppress inflammatory mediators and reduce the overall inflammatory process. Vitamin E, zinc, and selenium act as antioxidants in the body. Group B of vitamins helps improve nerve health. 2.3 and reduces sciatica. If you do not use turmeric as part of your daily diet, you can take curcumin (turmeric) supplements.
3. Release your natural pain killers with massage
Massage helps you feel relaxed, endorphins (your body's natural hormones that reduce the perception of pain), improve blood circulation and help relax the spinal muscles.
Deep tissue massage helps restore the spinal cord, improving its flexibility.
Manual therapy is a special form of medical massage. Kn can reduce arthritis, trigger points, or muscle tension.
There are many types of massage that can be helpful, such as myofascial release and shiatsu (a Japanese massage technique that uses finger and palm pressure and stretching techniques).
These massages can effectively relieve the pain of sciatica due to low back posture, muscle tension or tired muscles.
4. Try brain-body techniques
You use the power of your brain to reduce your perception of sciatica pain. Can do Mental body techniques, which include deep breathing exercises, meditation, guided meditation, and cognitive behavioral therapy, help relax your muscles and increase your sense of control over pain to some extent. Can be proved.
You may find that these techniques also help reduce the anxiety and depression associated with chronic pain.
5. Walk in a swimming pool
Water therapy exercises or even walking straight in deep water can help improve nerve and muscle function in the lower body. Natural efficacy, hydrostatic pressure, thermodynamics, hydrodynamic forces, and water help regulate vascular nerve and muscle function, allowing you to exercise with less pain.
Bonus hint: Get more restful sleep
The amount and quality of your sleep can directly affect the pain and swelling in your body. When you sleep, many inflammatory substances in your blood flow peak and stay active throughout the night. When sleep quality is not impaired, these inflammatory agents circulate throughout the day - resulting in pain and fatigue.
A good night's sleep can help reduce the pain of inflammation and make you feel refreshed and refreshed.