Mailbag: Pinched to Pain Free with Natural Sciatica Solutions

By Dr. Scott Olson, ND Posted April 22, 2025

“I have been suffering from sciatic pain in my hip and groin. I try to do exercises to stretch it. But ever since I slipped on the ice and fell on my left hip it seems to be getting worse.

Is there any help for this?”

-Painfully Pinched

Dear Pinched,

I understand how frustrating sciatic pain can be—especially when it’s been aggravated by a fall.

The sciatic nerve is the largest in the human body. It starts in the lower back and travels through the pelvis, down the back of the leg, and into the heel of the foot.

Sciatica causes pain that can radiate all the way down the leg.

Unlike most nerves that run alongside or around a muscle, the sciatic nerve runs through the piriformis muscle. When that muscle spasms or tightens (like after a fall), it can squeeze the nerve like a pinched garden hose.

Here are some natural approaches that have helped my patients find relief from sciatic pain:

Targeted supplements for nerve health and muscle relaxation:

• Magnesium (nature’s muscle relaxant)
• B-complex vitamins for nerve health
• Turmeric with black pepper for inflammation
• Alpha-lipoic acid for nerve support

Stretches that target the piriformis muscle:

Gentle stretching relieves tightness and tension in your back and along the piriformis muscle, easing sciatic pain. Three effective stretches for sciatica are the Figure-4, Cat-Cow, and the Modified Pigeon. Search online for descriptions (including videos) on how to do each.

Topical remedies:

• Essential oils like peppermint and wintergreen (diluted in carrier oil) to ease pain
• Arnica gel for muscle soreness
• Magnesium oil sprays to relax muscles

Alternative therapies:

• Acupuncture (especially effective for nerve-related pain)
• Gentle chiropractic adjustments
• Professional massage focusing on the piriformis

When the piriformis muscle compresses the sciatic nerve—like that pinched garden hose I mentioned earlier—it creates pain signals that can radiate throughout your hip and down your leg. The approaches I’ve outlined here work by relaxing the surrounding muscles, reducing inflammation, and supporting nerve health.

I always advise anyone who has had a recent fall to be evaluated by a healthcare provider to rule out structural issues before pursuing self-care treatments. What feels like sciatica could sometimes be a hip injury requiring different care.

Start with gentle stretches and gradually incorporate other approaches as your body responds. Most people notice improvement within two to three weeks of consistently using these approaches, but healing from a fall takes patience.

Remember, your body has remarkable healing capabilities when given proper support. However, healing from a fall takes time and patience.

Written By Dr. Scott Olson, ND

Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.

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