How To Massage Sciatica To Reduce Leg Pain Massage Monday 226
Hi everyone. This is Yasuko and it's timefor Massage Monday. This week I'm going to talk about how to selftreatsciatica or more accurately pseudosciatica using a lacrosse ball or Thera Cane. I oftenhave clients come in with quot;sciaticaquot; issues with a pain shooting down from the hip tothe leg and even numbness in the leg. So what is sciaticaé Sciatica is an inflammation ofsciatic nerve that runs through the hip and down the side of the leg or the back of theleg. The common symptom is the radiating pain from the hip all the way to the leg. Medicallyspeaking it is caused by a pinch of the nerve in the lower back by herniated discs or bonespurs which can be medically treated by a
surgery as a last resort. However, this pain that shoots down the legmay be caused simply by tight gluteal muscles, the muscles in the buttocks, specificallyby the trigger points found in gluteus minimus. Let's call this pseudosciatica because it'snot really sciatica but has the similar pain like the real sciatica and it makes it hardto get up from the chair or stand straight. Trigger Points are the tight spots in musclesthat are stuck in a contracted state and forgot to release. They are sore or painful to touchbut they also cause pain elsewhere called referred pain. This is what I mean. In thiscase, the X's are the trigger points in gluteus
minimus and the red areas are the referredpain. When you loosen these trigger points the pain in the red area will be gone. Thesetrigger points can be created from various reasons such as sitting crooked for a longtime in front of the computer, TV, car, airplane, especially if you keep a wallet in your buttpocket, or from playing sports like tennis, walking, running, swimming, and cycling fora long period of time. To treat the trigger points first find thehip bone. Then go down on the side of the hip to find the greater trochanter which isthe big bump on the top of the thigh bone. The gluteus minimus is located between theselandmarks. It is the deepest layer of the
gluteus muscles. You can also lean side toside and feel the muscles contracting as you lean to the target side. Then put a lacrosseball on the muscle and lean against the wall and roll it over the tight spot for 10 timeswhich should take no more than 20 seconds. You don't want to do it too long because itinvolves some pain and you don't want to bruise the muscle. If you are working on the rightside, stand on your left leg. Or almost lift your right foot to loosen the target muscle.When you massage the muscle should be relaxed and loose so you can dig deeper. As you sawthis muscle gets contracted and tight when you put on your weight on this side. If youhave a pain on the side of the leg, look for
a painful spot more towards the side betweenthe hip bone and thigh bone. If you have a pain in the back of the leg, look for a painfulspot towards the center of the glutes under the hip bone. If lacrosse ball is too hardand painful, you can use a tennis ball. You can also use Thera Cane if you have one.With Thera Cane put the ball on the tip on the gluteus minimus from behind, hold it withboth hands in a comfortable position, lean to the other side, and press on the tightspot for 10 times. BTW if you don't have Thera Cane it's a great selfhealing tool. I'llput the link below. Repeat this treatment three to six times aday every day to see the results. If you tend
to sit in front of the computer for a longtime and if that's causing this problem it's a good way to take a short break because itshouldn't take more than 20 seconds. Remember only do it 10 times at a time. Besides the daily selftreatment I highlyrecommend working with a massage therapist in your area who knows and believes in TriggerPoint Therapy who can treat you and check if you are doing it right. If you have a pain in your body and want tofind out if Trigger Point Therapy can help, let me know and I will cover in the futuretutorials. Holistically speaking I would avoid
Sciatic Nerve Pain Stretches Exercises Ask Jo
Hey y'all, it's Jo and my assistantwith me today is Bailey again. And today I'm going to be talking about your piriformis.So lots of times I hear people say they've got that sciatic nerve, well actually everybodyhas a sciatic nerve, but you can have pain coming from that nerve, and a lot of timesthat piriformis muscle is causing the pain. So we're gonna show you some stretches tostretch out your piriformis and hopefully get rid of that sciatic nerve pain. Alrightlet's go on to our backs. Here we go. I think we're gonna maybe move Bailey out of the way.In the first stretch for your piriformis is a pretty simple one. A lot of pictures youmay get from your therapist will actually
show one leg down, I actually like for youto have it staying up so you can prop your foot over it. So your gonna make almost likea figure 4 with your legs and then what you're gonna do, the side that's hurting, so my leftside is hurting, I'm gonna cross that leg over. And what I'm gonna do is I'm gonna bringmy knee with my opposite hand towards my shoulder over here. So I'm pulling this leg up and acrossmy body. And what you wanna do same kind of thing with all the stretches, you wanna pulland you wanna feel a stretch under there. Soon as you feel a really good stretch youwanna hold it for 30 seconds. So remember up and across the body. Just coming up isnot gonna get that piriformis stretch. But
coming up and across the body like I'm tryingto bring that knee towards my shoulder. Holding it there for about 30 secondsa real 30 seconds.And then coming back down and you wanna do that 3 times. Now the next one to do, sometimesthis is a little harder for people, but what your gonna do is your gonna keep that samefigure 4, and what your gonna do is your gonna take your hands and on the opposite side thatit's hurting, so the hurting side is still up crossed over it's still my left side. I'mgonna take my hands and put them underneath my thigh, and I'm gonna bring my leg up, andI'm gonna pull until I feel that stretch underneath there. Now some people might have a hard timegrabbing on to their leg here, so again you
can use your belt, or your dog leash and putit under, around your leg, and pull up towards you like this. Same kind of thing, you wantto hold that stretch for 30 secondsbye Bailey, we'll see you later and then 3 times each.Alright, so now you're gonna bring that down getting it nice and stretched. For those ofyou that need a stronger stretch, those might not be stretching it out quite as much, whatI'm gonna have you do is I'm gonna have you turn over. And what your gonna do is the sidethat's hurt again, my left side, I'm gonna bring my leg up across. Now as you can see,this is something you have to be pretty high level, pretty flexible to do, but it's gonnaget a fantastic stretch. So your gonna put
your knee over across your body, and bringyour body down. So it's almost that same concept, you're bringing that knee towards the oppositeshoulder, but what you're doing now, is you're using your body weight to bring it down. Youcan stretch that back leg as far as you can. You can bring your arms down, but that kneeis essentially going towards that opposite shoulder. 30 second stretch, 3 times each.Alright and there you have it. Those were your piriformis stretches. So if you had somepressure on that sciatic nerve, hopefully that will loosen it up a little bit. So ifyou like my hair, or if you like the stretches, please click quot;likequot; and leave me a comment.And if you'd like to see some more stretch
tutorials, or if you'd like to go see some educationaltutorials, please go to AskJo . And remember, Be Safe. Have Fun. And I hope youget to feeling better y'all!.
Sciatic Nerve Pain During Pregnancy
I need your advice regarding sciatic nervepain during pregnancy. Pregnancy makes any sciatic nerve problemsyou have worse as it does carpal tunnel syndrome. I don't have carpal tunnel syndrome. The extra liters of fluids sloshing aroundyour body lead to extra pressure in the joints, whether your wrists or your ankles, whichcan put pressure on every nerve. That doesn't help me do much about it. Drink more water and fewer dehydrating drinkslike caffeinated soda or coffee so reduce the amount of water retention.
That sounds counter intuitive. Then there's the same advice they have forwhen your feet hurt due to fluid build up; put your feet up. Do you realize the sciatic nerve is in thebacké It usually takes the form of leg pain causedby the sciatic nerve getting pinched. Laying on your side to avoid putting pressureon it is one alternative. I don't think that's enough. If the sciatic pain is due to a herniateddisk, you have to meet with a regarding
your options, because the strain on the backis only going to grow along with the baby. I've never been diagnosed with a herniateddisk. There are some people who use a chiropractorfor treatment of sciatica. It is a little hard for me to fit on the tablewith this growing load up front. The same tables with holes on them that letpregnant women get a massage laying flat on their stomach are available to chiropractors;you simply need to find someone who has one of them. And the skills and expertise to not make thingsworse.
I've heard of acupuncture used as a sourceof pain relief. And it is one of the safer ones since youcan't take a lot of pain relievers when pregnant. Safe only if you consider getting needlessafe. We talked about how you can lay down to avoidputting more pressure on the nerve. You may also do it to rest the muscles thatmay be strained and mistaken for sciatica. I know what sciatica is; I've had flareups before. Then you may need to work on building coremuscles and flexibility of various joints.
This is exactly the wrong time to work ona strength building routine. Whether yoga or physical therapy, it couldreduce the muscle pain and spasms as well as the muscle relaxants you aren't supposedto take right now. There are other injections they can try. And how much of that isn't allowed becauseof the risks when you're pregnanté And you certainly don't want to try thesurgeries they offer to treat sciatica. I'm trying to avoid a Csection. Regular exercise to reduce the strain andpain are recommended, as long as it is the
right type. I've already been told not to turn and liftor twist because carrying the baby is workout enough on my lower back. Though if going for a walk makes the musclepains stronger and harder and they are already on a rhythm, you may be in labor. Then I have a short term answer and solutionto the pregnancy related sciatica.