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
Yoga For Sciatica Yoga With Adriene
Hello everyone. Welcome to yoga with Adriene. I'm Adriene, and today'spractice is yoga for Sciatica or for lower back pain, nerve pain. This is a really great practiefor anyone who has dealt with any flare ups in the lower back body. Perhaps you're recovering from an injury, and you're needing toease back into things.
Be really mindful. If you are in pain now, youmight need to ask your or you might need to checkin and just make sure you're doing the right exercise, but this is a really yummy practice that's going to balancestrengthening and stretching in a really kind and loving way. So, for today's practice,you're gonna need a towel,
a little towel if you have it. If you have a yoga strap, awesome, or if you have a tie,you can use that as well. Just something about yay long that will help you find length. Alright, so hop into something comfy. Grab your towel or your strap or your tie, and let's get started.
(lively, bouncy strumming music) Alright, the first thing we're gonna do is going to be a supine on our backs, and you're gonna need your towel or your strap or yourtie, whatever you got. So, put it right to your sideso you can grab it easily, and then bend the knees, use your hands to slowlyroll down to your back.
Get situated here. Connect with your breath. Knees are up towards the sky. Feet are on the mat. And take a second to bringthe hands to the belly or right to the hip points here, and just notice what'sgoing on in the lower back. If there's a space, ifyou can crawl your hand
between the lower back, see if you can make an adjustment tobring your lower back flush with the mat. And if you have to adjustyour feet, please do. So the lower back is nowpressing against the mat and since we're here to practice and go the extra mile, self love and care, take a moment to close your eyes,
Lower Back Stretches to Relieve Back Pain Ep41
If you feel like your lower back needs a goodstretch after a run, a workout, or even a long day in the office, let me show you fiveof my favourite lower back stretches. Before I get into demonstrating the differentexercises, it's important for me to mention that there are of course different potentialcauses for the tightness in your back. Sometimes the muscles of the lower back gettight and feel like they need stretching as a result of weakness, or to protect a moresignificant injury. It's important that if you're regularlyexperiencing lower back pain and stiffness, that you get a physical therapist to assessyour back and determine the root cause.
That said, let's take a look at these exercisesso you can get started right now. The cobra stretch from the elbows is a gentlyway of working your lower back into extension from topdown, you can then progress to supportingyourself on your hands as your extension improves. Begin by lying facedown on the floor. Bringyour hands palms down in front of your face and press your forearms into the ground tolever your chest off the floor. Be sure to breathe out as you push yourselfoff the ground. When this is easy, you can progress onto workingwith straight arms, pushing only through your hands. This will increase the amount of extensionrequired from your lower back.
Aim for 10 x 10 second holds in the extendedposition. This exercise is particularly good for thosewho suffer from lumbar disc problems. Those who have irritable lumbar facet joints, howevershould avoid it. Child's pose is a fantastic stretch intolumbar flexion, as well as thoracic extension. Begin by kneeling upright. From there sitback onto your heels, and band forward to bring your torso down to the ground. Reach your arms forwards and feel your chestsink downwards to the ground as you breathe out and relax.
Once you're in this position. Maintain thepose for 2040 seconds 35 times This stretch is fantastic to reach musculartightness in the lower back, but should be approached with caution if you know you sufferfrom a lumber disc bulge or prolapse. Knee hugs are a supersimple way of achievinga stretch through the muscles of the lower back, while also working on hip flexion. Lying on your back on the ground, bring bothknees up towards your chest and wrap your arms around them, hugging them tightly. You can do this either with both legs, orone at a time.
Maintain the stretch for 2040 seconds 35times. One of my favourite exercises to work on lumbarstiffness is the simple knee drops exercise. Lying on your back, you can either do thiswith your feet flat on the ground, or with them elevated, making the exercise more difficult. Place your arms directly out to your sides,which will help to keep your shoulders down as you drop your knees from side to side. You should aim to keep your knees and anklestogether as you allow your knees to drop together slowly, with control from the left to theright, and back again.
Aim to do 3 sets of 20 of these knee drops. The Iron cross exercise is a somewhat moreadvanced option, which will not only give you a good lower back stretch, but also inmany cases a lateral hamstring stretch too depending where you're tight. As per the knee drop exercise, spread yourarms out to your sides and aim to keep your shoulders on the ground as you perform thedrill. From there keep one leg relatively straightand kick the other leg across towards the opposite hand.