That terrible pain radiating down your leg or that intense, sharp, lower pain may be sciatica. Sciatic pain is a widespread condition that can indeed destroy your everyday life.

That terrible pain radiating down your leg or that intense, sharp, lower pain may be sciatica. Sciatic pain is a widespread condition that can indeed destroy your everyday life.

No one wants to live with pain for the rest of their lives. Sciatic pain is entirely treatable, and it can be managed with a few diet changes that help reduce the pain. Combine healthy eating with these 10 super foods to fight sciatic pain, and you could find relief once and for all.

What is Sciatica?

Sciatica is often used to refer to a condition affecting your sciatic nerve, which starts at your lower back and travels through your pelvis. The sciatic nerve is said to be the largest one in your body. When this nerve gets pinched or pressured by conditions such as herniated spinal discs, bone spurs, ruptured spinal discs, and spinal stenosis, the pressure inflicted causes sharp pain.

What Are the Symptoms?

At first, most people suffering from sciatic pain experience discomfort in their lower back and legs. However, there are many other symptoms associated with sciatica, such as:

Acute pain in the buttocks

Numbness or tingling sensation in the legs

Shooting pain radiating from the lower back and/or back of the legs

Trouble moving or staying up

Stiffness in the feet

Sharp pain that worsens at night

Nagging pain after sitting or standing for a long time

These symptoms can vary depending on the exact location the nerve is being pinched. Also, symptoms can vary from person to person, as well as on the severity of the condition.

Top 10 Foods for Pain Relief

A good nutrition plan and a healthy diet can provide significant help relief. Include these foods in your diet to relieve sciatic pain.


Eating fish high in omega-3 fatty acids, such as salmon, herring, and sardines can help relieve back pain. Omega-3s improve blood flow and tamp down inflammation. Include two, three-ounce servings weekly for noticeable effects.


Research suggests that ¼ cup of soy protein, such as the one found in edamame, can help reduce pain. Maintaining a high soy-based diet, as opposed to a milk-based protein one, can significantly reduce acute pain.


Tart cherries can help uric acid in the blood, which is associated with arthritis. In fact, some studies suggest tart cherry juice can even help relieve pain from intense exercise routines.

Hot Peppers

Spicy food has been linked to many health benefits. Hot peppers can help relay pain signals. Include hot peppers to your soups, salads, and favorite sandwiches to help reduce pain. The hotter the pepper, the more capsaicin, the chemical that relays pain signals. So, if you can tolerate it, look for spicy hot peppers.


Cinnamon has been used as natural remedy for hundreds of years. Cinnamon has anti-inflammatory properties which are highly significant in relieving pains and aches. Powdered natural cinnamon can be added to oatmeal, or incorporated into many tasty dishes.


This powerful root is packed with compounds that fight inflammation. Add ginger to your food, or if you can, eat fresh pickled ginger. Ginger is often recommended for those suffering from arthritis to control its symptoms.


Mint or peppermint oil can help reduce painful cramps and bloating, which can often inflict sharp pain. Peppermint tea is an excellent soother for the stomach. Some research, even suggest that Brazilian mint can be as effective as a prescription painkiller medication.


Turmeric or Curcumin is a yellow spice famous in Indian cuisine. Turmeric has broad anti-inflammatory effects and can help relieve chronic pain. Include turmeric in your daily diet with chicken curry dishes or take pure turmeric supplements in pill form to ease back pain caused by inflammation.


Blueberries are known for their anti-aging properties. But these powerful berries are also rich in phytonutrients that can help lessen pain and fight inflammation. Include at least half a cup of red berries a week to see noticeable pain relief.

Red Wine

Wine is made from grapes, which are high in resveratrol, a chemical compound that has anti-inflammatory benefits. In several clinical studies, resveratrol has been shown to fight pain. A glass of red wine before bed time can help release back pain.

Healthy Lifestyle to Fight Sciatic Pain

A healthy lifestyle can also help you fight sciatic pain. Certain lifestyle changes may be necessary to help lessen sciatic pain and help you live a more comfortable life. Start including these lifestyle changes to fight back sciatic pain:

Practice yoga, tai-chi, or stretching exercises

Maintain a healthy diet rich in anti-inflammatory foods

Don’t smoke

Control alcohol intake

Avoid standing or sitting for long periods of time

Learn proper techniques for lifting and pushing heavy objects

Now, you know which foods you can fight sciatic pain. Whenever you feel your pain flaring up, take a break, relax, and look for a pain-fighter snack in your kitchen to release tension and find the pain relief you desperately need.


The Bonati Spine Institute is a premier surgical center with locations in Hudson, FL and Las Vegas with a 98.75% patient satisfaction rate in treating many spinal conditions such as sciatica, spinal stenosis, herniated and bulging discs/spondylolisthesis, sciatica, spinal stenosis and bone spurs. The center offers The Bonati Spine Procedures, patented techniques and instruments designed for the most effective spinal treatments. 

Learn more about our sciatica treatments and procedures here:

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