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  • Sharp or numbing to the sciatic nerve- running from the spinal cord down the back of each leg.

  • Can be pressure due to injury, pregnancy, heavy lifting, tumor- most commonly in the form of a prolapsed disk/”slipped disk”.

    • Which is a hernia- when the outer layer degenerates and the soft interior extrudes into the spinal cord- creating pressure and pain.

  • Related to heat and stagnation in the liver, strain on the nervous system. 

Things to try at home 

  • Lie flat on the floor/yoga mat. Do this both morning after waking and evening before bed. You may prop the head a bit. From here get to know your spine:

    • Elongate arms over head.

    • Lift one leg after the other, using your core muscles. 

    • Hug your legs. 

    • Hug one leg and then place a leg over the other to twist the spine. 

  • Try using a foam roller. 

  • A warm bath with epsom- a fantastic natural source of magnesium to relax tention or spasms.

Foods to think about: 

  • Nourishing warming foods for the core. Stews, soups, and bone broth. 

  • Slow cooked animal fats and proteins to rebuild any damage to the disks in the spinal cord. 

  • Ensure complete digestion is occurring. Gas and bloating causes pressure in our abdominal cavity. Remove foods that trigger an inflammatory response. 

  • Address the health of the digestive microbiome- add a natural plain yogurt or probiotic if necessary. 

  • Add a homemade dressing of raw apple cider vinegar, fresh lemon juice, sea salt, cracked pepper, 100% olive oil to meals. 

  • Warmed whole milk with spices such as cinnamon, clove, cardamon, ginger, turmeric. Add cane sugar, honey or maple syrup to sweeten. 

Herbs and essential oils to try:

  • Nettle as a source of minerals. 

  • Lavender to relax and soothe inflammation. Try this in essential oils topically, via cream or carrier oil. As well in tea. 

  • Mugwort to release nervous tension. 

  • Shea butter massaged into the inflamed area. Try balms infused with calming herbs.


Disclaimer: I am not a doctor. This blog post is made using my textbook library, notes from school and from experience working with nutrition in the wellness industry. If you would like to have more information, please email me at . If I cannot assist you, I will direct you to someone who can.

Thanks and all the best from NIH,



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