If you’re one of the 10%-40% of Americans who have experienced sciatica, you know that it can be excruciating. Whether your sciatic pain stems from a herniated disc or spinal stenosis, the burning, stabbing pain in your lower back, hips, and legs can last for weeks. That’s why finding natural pain relief methods for sciatica is so important.
Heat therapies and cold therapies are both great ways to manage pain, but how do you know whether heat or ice for sciatica is better? In this article, we’ll explore how a cold plunge or sauna can help you find relief from sciatic pain.
What Causes Sciatica Nerve Pain?
Sciatica occurs when a nerve root in the lumbar spine or sacrum is compressed or irritated—typically by coming in contact with a disc or bone in the spine. The sciatic nerve, which extends from the bottom of the spinal cord, down the buttocks, and along the back of each leg, then becomes inflamed. This leads to pain that can extend along part or all of the sciatic nerve’s length.
Sciatica can come on suddenly—perhaps due to injury or during pregnancy—or it can develop with age. Sciatic nerve pain is most common in people over 40. Other risk factors include smoking, chronic stress, and having an occupation that requires strenuous labor or lots of driving.
Sciatica symptoms can include:
- sharp stabbing pain that radiates down the nerve’s path
- a burning sensation in one or both legs
- numbness or weakness in the knees or legs
- a tingling sensation in the legs or buttocks
After a flare-up of acute sciatica, pain can linger for 1-4 weeks or even longer in very severe cases.
Do Ice Baths Help with Sciatica Pain?
Human beings have been using cold therapy to treat pain for centuries, but the practice has gained increased visibility recently with the rise of cold plunging.
When your body is exposed to cold temperatures, your parasympathetic nervous system is activated. This causes vasoconstriction or narrowing of your blood vessels. Vasoconstriction reduces blood flow to your extremities, which limits the number of inflammatory cells that can reach your sciatic nerve.
Though inflammation is an important aspect of your body’s ability to heal itself after injury, too much inflammation can increase pain, stiffness, and weakness. Cold therapy can lessen these symptoms, both by reducing blood flow and decreasing nerve conduction.
An ice bath for sciatica may also help you feel better overall. Cold plunge benefits include reduced stress and improved sleep, both of which are crucial for healing.
Using Ice Baths for Sciatica Pain Relief
Because cold therapy is anti-inflammatory, taking an ice bath as soon as sciatic pain begins can help limit your flare-up’s severity.
It may be difficult to talk yourself into a cold plunge when you’re already feeling uncomfortable. Limit your plunge to 15-20 minutes to maximize results without increasing your discomfort. If a full-body plunge still seems too intense, try placing an ice pack on your lower back for localized relief.
It’s best to avoid cold and heat therapy if you suffer from diabetes, neuropathy, or another condition that makes it difficult for you to experience sensation in your extremities.
Is Using the Sauna Good for Sciatica?
While cold therapy restricts blood flow to the sciatic nerve, heat therapy increases it. This speeds healing by transporting nutrients and oxygen to an injury and transporting damaged cells away.
Heat also reduces muscle tension, improves range of motion, and reduces the risk of muscle spasms. This is key in the post-acute phase of sciatica because stretching and light exercise can help reduce sciatic nerve pain—but only if your muscles can tolerate it.
Studies show that heat therapy can also relieve minor pain by encouraging the heat receptors in our skin to temporarily overpower our pain receptors.
While many studies support the health benefits of saunas for delayed onset muscle soreness (DOMS) and lower back pain, we know less about how heat affects sciatica. Still, anecdotal evidence suggests that it can ease the symptoms of sciatica.
How to Use Saunas for Sciatica Pain Relief
Heating pads and warm baths are great home remedies for nerve pain, but is a sauna good for sciatica?
Heat therapy is best for sciatic nerve pain once a flare-up has subsided. A sauna’s dry heat can promote healing throughout your body, relieve tight muscles, and help you manage chronic pain once acute sciatica resolves. Never use a sauna for sciatica during the acute phase of a flare-up, as it can worsen inflammation.
To avoid overheating, limit your sauna sessions to 15-20 minutes. Consult a doctor before beginning heat therapy if you have a chronic health condition, and never drink alcohol in conjunction with sauna bathing.
When to Use Heat vs. Ice for Sciatica
When choosing between using heat or ice for pain, consider your goals. Is it more important to numb pain and bring down inflammation or to soothe and promote healing?
Cold therapy is ideal for treating sciatic nerve pain within the first 48-72 hours of its onset. Once inflammation comes down, heat therapy can speed healing.
Though it’s best not to overtax your body during the first few days of a sciatica flare, moving your body is essential in the post-acute phase. Contrast therapy, which combines the benefits of cold plunge and sauna, can help you get the most out of your workout when you’re dealing with sciatica. Using a sauna pre-workout can improve the range of motion, while a post-workout cold plunge can help reduce inflammation and muscle soreness.
Choosing the Best Therapy for Natural Sciatica Pain Relief
Sciatic nerve pain can be debilitating. Without an effective form of pain management, sciatica can leave you uncomfortable for weeks at a time. If sciatic nerve pain is causing you to miss out on the activities you love, consider investing in a cold plunge tub or sauna for at-home sciatica relief.
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“Cold plunge was so important to my husband that when we moved and his cold plunge was no longer a part of his life, within a year, he developed debilitating sciatica and then ruptured a knee tendon. I just couldn't figure out what had happened to his health until I realized he was no longer plunging. The Plunge Group moved heaven to get us a Plunge All-In so he could use it in PT and recovery. Thank you for making these products to bring health back to us.”
- Kathleen W., Real Plunge Customer
Plunge offers state-of-the-art cold plunges for every budget and lifestyle, as well as The Sauna, a state-of-the-art heat therapy solution. Separate or together, these therapies can revolutionize your approach to sciatica. Plunge offers a wide range of financing options to help you make your wellness dreams a reality. Your plunge or sauna purchase may even be HSA or FSA-eligible. Make Plunge your pain relief partner today!
Medical Disclaimer: The information contained in this post is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions or before embarking on any new health or wellness routine, including saunas and cold plunging. Neither the author(s) nor the publisher of this content take responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any cold plunging routine or other health or wellness program.