29/10/2025
Physiotherapy Treatment for :
1. Pain Relief Techniques:
• Hot or cold packs
• TENS therapy (Transcutaneous Electrical Nerve Stimulation)
• Ultrasound therapy
2. Stretching Exercises:
• Piriformis stretch
• Hamstring stretch
• Knee-to-chest stretch
• Cat-cow stretch
• Child’s pose
3. Strengthening Exercises:
• Core strengthening
• Pelvic tilts
• Glute bridges
4. Postural Training:
• Correcting posture while sitting, standing, and lifting
• Ergonomic advice for work and daily activities
5. Manual Therapy:
• Soft tissue mobilization
• Joint mobilization for lumbar spine and sacroiliac joint
6. Neural Mobilization:
• Sciatic nerve glides to reduce neural tension
🔲Home Remedies for Sciatica Pain Relief
✅ 1. Hot and Cold Therapy
▪️Cold Compress (First 48 hours of sharp pain):
》Apply a cold pack or ice wrapped in a cloth on the lower back or buttock area for 15-20 minutes, 3-4 times a day.
》Reduces inflammation and nerve irritation.
●After 48 hours
■Heat Therapy (After 48 hours):
》Use a heating pad or warm compress.
》Apply for 20 minutes at a time to help relax tight muscles and improve blood flow.
✅ 2. Stay Active (But Rest When Needed)
☆Avoid long hours of sitting or lying down.
☆Take short walks every 1-2 hours.
☆Use a firm mattress for sleeping.
☆Don’t lift heavy items or twist suddenly.
✅ 3. Turmeric Milk (Golden Milk)
✔️Anti-inflammatory natural remedy.
✔️Mix ½ tsp of turmeric powder in warm milk.
✔️Add a pinch of black pepper (to help absorb curcumin).
✔️Drink before bedtime daily.
✅ 4. Epsom Salt Bath
●Soak in a warm bath with Epsom salt for 15-20 minutes.
●Helps relax muscles and reduce nerve irritation.
✅ 5. Massage Therapy
》Use coconut oil + a few drops of peppermint or eucalyptus oil.
》Gently massage lower back, buttocks, and thighs.
》Helps improve blood flow and ease tightness.
✅ 6. Maintain Good Posture
▪️Use a lumbar roll or cushion while sitting.
▪️Avoid slouching.
▪️Adjust workstation to keep back straight and feet flat.
✅ 7. Natural Anti-Inflammatory Foods
Add to diet:
☑️Ginger
☑️Omega-3 rich foods (like flaxseeds, walnuts)
☑️Leafy greens
☑️Berries
☑️Garlic
❌ Avoid These
➡️Soft sofas and poor sitting posture
➡️Lifting heavy objects improperly
➡️Long bed rest
➡️High heels or unsupportive shoes.
⚠️ When to See a Physiotherapist or Doctor?
☑️ Numbness or tingling in legs
☑️ Pain not improving after 7–10 days
☑️ Weakness in legs or feet
☑️ Difficulty in walking or standing.
■ Can_Sciatica_be_Prevented?
☑️Keep a healthy weight by following a Mediterranean-type diet
☑️Don’t smoke or use other to***co products
☑️Stay active - continue or start exercising
☑️Improve strength with resistance exercises and flexibility with stretches
☑️Maintain good body alignment by keeping your head up, your ears over your shoulders, and your back straight
☑️Avoid twisting, keep your back straight, and use your legs when lifting.
☑️Exercise regularly
