4 Stretches for Sciatica Pain
Do you know what’s sciatica pain? If NO, then please read on. Sciatica is characterized by pain, tingling, or numbness going down the leg from the lower back. It is common for the pain to be on only one side of the body. But, UNFORTUANTELY, in some severe cases, both sides can be affected. The pain can be down the front, back or side of the leg. Weakness, numbness, and tingling may also occur in the leg or foot. Lower back pain is sometimes present.
According to the experts, the sciatic nerve is the longest and largest spinal nerve in the body. This nerve starts at the back of the pelvis (sacrum), the sciatic nerve then runs from the back, under the buttock, and downward through the hip area into each leg, and then branches out into the lower legs and feet.
The most common causes are:
- Bulging Disc or Herniated Disc – well, this usually occurs when the soft jelly interior of the disc pushes out through a tear in the exterior disc.
- Trauma – sports injuries, car or motorcycle accidents
- Spinal Tumors – a tumor can cause compression on the sciatic nerve.
- Spondylolisthesis – this usually affects the lumbar spine, where one vertebra slips over another.
- Piriformis Syndrome – muscles spasm in the Piriformis muscle and compress the sciatic nerve.
- Spinal Stenosis – nerve compression disorder
- Pelvic injury or fracture – falling or even twisting the pelvis while lifting can cause sciatic pain.
The experts say that there are different treatment options for sciatica based on the origin of the problem. They include:
- Chiropractic Care
- Ice or Heat
- Topical Preparations
- Muscle Relaxants
- Pain Relievers
- Physical Therapy
- Radio Frequency Infections (RF Therapy)
Ladies and gentlemen, in this article we’re going to show you 4 simple massage techniques, which you can do at home. Or, you can find a massage therapist, who is familiar with sciatica. Don’t forget to ask them about specific stretches and self-massage that you can do at home to provide relief when you need it. These techniques are very simple and easy to make. You just have to follow the simple instructions. Here’s what you need to do:
- Palm and Thumb Massage
Just follow the simple instructions:
- First, you need to place the palms of your hands on your lower back.
- Then, you need to rub the pelvic area towards your spine and down towards your buttocks.
- Now, you need to place your hands at your waist with your thumbs on the ropelike muscles near the spine.
- Wrap your fingers around your sides.
- Then, using your thumbs, apply a firm and steady pressure toward the spine on the outer edges of the ropey muscles, so that your thumbs are about four inches apart.
- Apply pressure without causing discomfort.
- That’s it!
- Tennis Ball Massage
This is an easy way to apply acupressure to your lower back. Here’s what you need to do – just place the two tennis balls close together in a towel or sock. Place them on the floor. Then, you need to sit down on the floor, with your knees bent and feet flat on the floor, place the balls behind you. And now, gradually recline your body until you are lying on your back on the floor, with the balls on the sore area of your back. Rest in this position if you can for one minute. Ladies and gentlemen, when the back tension is relieved, move the balls to another area of your back. Then, slowly roll onto your side into a comfortable fetal position, using your arm under your head (as a pillow). Rest in this position for five minutes before getting up.
- Knuckle Pressure
Just follow the simple instructions – first, you need to lie on your back, with your knees bent and your feet flat on the floor. Then, you need to make fists and carefully place them on the left and right side of your lower back. Position your fists so your palms are facing down and your knuckles are against your back. Your fists should be between the spine and your lower back muscles. Rest in this position if you can for one minute. And finally – slowly roll onto your side into a comfortable fetal position, using your arm under your head (as a pillow). Rest in this position for five minutes before getting up.
- Sciatica Stretches
You should invest in personal care equipment
NOTE: if you have any type of back, hip or leg pain, you might consider purchasing some items to help relieve the pain with acupressure.
- Tennis Balls.
- Kong Dog Toy – you can place it under your hip, while you lie on your side. It increases pressure as you roll on it.
- Spinal Roller – these rollers work well for hip pain.
- Body Back Buddy – it is an S-shaped tool with knobs of various sizes and shapes for different pressure points on the body.
When Moving Hurts
You probably already know that the biggest problem with sciatica and with any type of pain is movement. Lying or sitting down for extended periods of time can cause muscles to become stiff and weak. Exercise will increase blood flow, provide additional oxygen to the body and as the muscles warm up, they will also loosen up. And, one last thing – if exercise is a challenge, consider something with a low impact such as swimming, water aerobics or yoga.