Natural Health: My sciatica flares up in my lower back — is there a natural remedy?

Sciatica not only causes pain but can also lead to great difficulty with movement. Picture: iStock.

My sciatica frequently flares up in my lower back, with the pain running into my hip. Massage and over-the-counter anti-inflammatories help. Is there a natural remedy I could take?

Sciatica not only causes pain but can also lead to great difficulty with movement. The sciatic nerve stretches through the lower back, buttocks, and right down into the back of the legs, which is why it causes such trouble when it flares up.

Sciatica can be triggered by anything from a pinching of the nerve to a herniated disc in the spine. Typically, men are more prone to sciatica than women; however, it is very common for women to experience this during the later stages of pregnancy due to additional pressure on this nerve.

Many individuals find relief with massage, acupuncture, chiropractic, osteopathy, and reflexology. A good physical therapist can also help monitor your progress, which can be difficult to do yourself when you are still experiencing problematic symptoms. It is always important to ask the practitioner if they have specific experience dealing with sciatica since practitioner inexperience may further aggravate your symptoms.

Topically, a capsaicin/cayenne-based product — particularly when combined with menthol — can really help to treat the pain and restricted movement you are experiencing. Usually, this is in the form of a balm or a salve, but it can also be found in gel form.

Typically, men are more prone to sciatica than women; however, it is very common for women to experience this during the later stages of pregnancy due to additional pressure on this nerve.

Nutritional therapy can also be surprisingly helpful, particularly when used alongside physical therapies and pain relief. Julian Whitaker, M.D., of the Whitaker Wellness Center in California, has noted that consuming large amounts of foods high in potassium is supportive when treating sciatica.

Such foods include sweet potato, tomato paste and puree, beetroot greens, live cultured yoghurt, most beans and pulses, bananas, oranges, potatoes, prune juice, and carrot juice. 

Staying well-hydrated is essential for any nerve condition.

If you have severe weakness, lack of sensation in your extremities, and prickling or tingling, you should see a doctor since this can indicate a more serious level of compression along the nerve. Loss of control in the bladder or bowel is a sign that you should seek immediate medical help.

I've started dance classes for seniors, which I love. However, I'm often plagued by foot cramps afterwards. I've bunions that affect the flexibility of my foot, which is probably a contributing factor.

A. Dance classes are a fabulous way to stay active, but you definitely don’t want to deal with foot cramps afterwards! The bunions won’t be helping since they will impact how you move and hold your feet.

Bunions result from the small fluid-filled sacs between tendons and bone becoming inflamed. Comfortable footwear should be your number one priority, but it is also worth investing in a natural anti-inflammatory balm or cream and making sure to apply it to your feet nightly. Ingredients such as calendula, arnica, peppermint, and menthol will all help immensely in soothing, cooling, and healing the bunions while reducing the swelling.

Muscle cramping almost always indicates a magnesium deficiency. Topical magnesium application is incredibly effective when treating cramps. This is because the topical form, usually found as a spray, cream, or gel preparation, is more bioavailable and can be applied directly to the affected area.

It is equally important to take magnesium internally for long-term relief, which you can do through your diet or via supplementation. The best foods to choose when trying to increase your magnesium levels include fish, artichokes, bananas, figs, grains, prunes, dairy products, nuts, beans, beet greens, broccoli, legumes, parsnip, pumpkin, spinach, fermented soy products, squash, courgette, tomatoes, and  potatoes.