If you’re suffering from low back discomfort, you’re certainly not all on your own. A study by the World Health Organization estimated that around 60-70 percent of people living in industrialized nations have experienced some kind or lower back pain during their lives. If the pain is radiating through the back of your lower down one leg , and causes an numbness, tingling, or weakness, then you may be among 40 percent of the population who suffer from sciatica.
It is good to know that there are effective methods to alleviate the discomfort and pain due to sciatica. One of them is massage. Massage has been found to have numerous benefits for general health, and a number benefits could help alleviate sciatica. You or someone that you know is suffering from sciatica symptoms This is the guide for you for useful tips and resources.
What is Sciatica?
Sciatica refers to the “catch-all” term used to describe any discomfort that is extending across the sciatic nerve. One of the largest and longest nerves you can find the sciatic nerve runs starting just over the buttocks in the lower back, over the hips, then down each leg, settling just below the knee.
Injury of the sciatic nerve is not common however it is possible to cause sciatica. sciatica is applied to describe any discomfort or pain that occurs in the sciatic nerve, which could be caused by a variety of reasons. A few of the more common causes of sciatica are:
Lumbar spinal stenosis occurs when the bony space that houses the spinal cord begins to degrade and narrow. This is common among older patients.
Piriformis syndrome – Tightening of the piriformis muscles, that is located deep in the buttocks. It compresses those nerves and irritation to the nerve.
Spondylolisthese – An forward or an anterior displacement of a vertebra that causes it to become out of alignment and the adjacent vertebrae over or below it, which results in the spine bone pulling the sciatic nerve.
Herniated vertebral disc – This is the most frequent type for sciatic pain. Between each vertebra, there is a cushioning disc that has a gel-like centre. If something triggers a disc between vertebrae to rupture, or slide and fall out, it could cause pressure on the sciatic nerve.
If not due to genetics, such conditions can be caused by injuries or physical strain in the course of time. Sciatic nerve pain may range from mildly uncomfortable to severe and extreme, however it is distinct because it typically only affects one area of the body. It can range from the lower to along the entire length of one leg. Other signs of sciatica are:
The pain gets worse with movement of the legs or blocks motion
Numbness or weakness the back of your lower buttocks leg or foot
It’s a “pins and needles” sensation of tingling or tingling in your feet, toes, or legs.
Interference with daily activities making walking, standing, or sitting difficult
Am I at Risk for Sciatica?
Everyone is susceptible to sciatica since the normal wear and tear from physical exercise will eventually result in some sort of shift or break down of disks, bones and ligaments. The good thing is that these kinds of injuries tend to be temporary and improve by rest and treatment at home.
There are a few conditions that are believed to increase the chance of having sciatic nerve pain
Anyone over 30 is more susceptible to sustain injuries or develop degenerative illnesses like arthritis.
Engaging in strenuous tasks that require heavy lifting, regardless of whether it’s to perform a job, sports or fitness.
Long periods of time may result in the muscles surrounding the nerve to stiffen and become stiff.
Being overweight places greater pressure on your back and spine muscles.
Diabetes increases the chance of suffering from nerve injury, which can include that of the sciatic nerve.
Smoking tobacco damages the spinal tissues and bones.
In the final phases of pregnancy, hormones release that loosen ligaments. Also, the weight of carrying the infant can strain the back and spine muscles.
How can I treat My Sciatica?
In general, mild or moderate pain in the sciatic nerve may be addressed with regular self-care at home. If you are experiencing sciatica for the first time take a look at the following self-care options:
Apply heat and cold Heating helps muscles relax while cold eases pain and swelling. Start by applying a cold compress directly on the area affected for 20 minutes then switch to warmth. Switch back and forth, or stick using the one that best eases the discomfort.
Use over-the-counter medications – Over-the counter anti-inflammatory and pain relievers will ease the pain in the beginning and let you move about. If you are sensitive to aspirin, consider acetaminophen or ibuprofen.
Stretch gently and use a target massage to loosen muscles over the sciatic nerve an often the cause of sciatica. Therefore, any treatment that relaxes muscles can help ease discomfort and improve your mobility. Make sure you take care! Consult the physical therapy therapist, massage therapist, or doctor to learn the correct stretching techniques. If you’re too hard on yourself, you’re at risk of causing more harm.
These guidelines are intended for cases of moderate to mild sciatica. If you are experiencing severe discomfort, or if the discomfort persists over a prolonged period of duration (usually more than a few weeks) it is recommended to speak with your primary doctor. There’s a chance that you have one of the most severe issues that lead to sciatica, and might require medical attention or even surgery.
How can sciatica pain relief massage help relieve sciatic Nerve Pain?
It has been proved to be a successful method to ease pain and it is particularly effective in helping ease lower back pain.
If your lower and core back muscles become tight, they could put pressure on the sciatic nerve. It can also cause nerve pain. Massage is a great way to relax tension muscles and relax knots which reduce the pressure over the nerve. Massage can also trigger endingorphins. It can decrease the amount of stress hormone cortisol. This combination of actions can increase feelings of joy and relieve pain and relaxation for recovery.
Different types of massage for Sciatica
Different kinds of massages can affect the body in various ways. These massage techniques will help with sciatica.
Deep Tissue Massage: Consisting of long, slow strokes as well as deep pressure, this technique goes deep into the muscles, tendons and tissue to relieve knots and tightness. The most well-known method of massage to treat lower back pain.
Swedish Massage – Utilizing lesser pressure than deeper tissue massage, Swedish massage stimulates connective tissue nerves to relieve tension and aid in relaxation.
Myofascial Release – This type seeks to alleviate discomfort in myofascial tissues this is the membrane which protects and surrounds muscles. Myofascial release is a method of stretching trigger points in order to relieve stiffness and pain.
Neuromuscular Massage Also called trigger point therapy. This method employs more intense tension to the knots, pressure points that cause tension and cause pain. By focusing on these areas directly the muscles relax and pain decreases.
Massage therapists are able offer targeted and specific treatment for specific areas around the sciatic nerve in order to reduce pain and stress. However, traveling to a massage therapist may be difficult if you suffer from sciatica . Regular appointments with a massage therapist can be expensive and time-consuming. There are treatments for sciatica that are more cost-effective and convenient.
Sciatica DIY Massage
The most straightforward method to receive an at-home massage is with a self-administered massage. Try these at-home remedies for sciatic pain
Tennis Ball Massage Tennis Ball Massage: Connect 2 tennis balls one by using duct tape or place them inside socks. Concentrating on the areas that are sore put the balls on either your lower back and legs while lying on your back flat on the floor. Be sure to gently move your body around the balls, pressing down on the areas that are affected to release tension in the muscles.
Ball and chair massage Ball and Chair Massage: Place a tennis ball in the rear of the chair, and then slide your lower back and down. Maintaining a straight back then lean back and apply pressure to the area to relax the muscles.
Massage the palm and thumbs Place your hands at waist level and wrap the fingers of your hands around each side, and apply your thumbs to the edges of the muscles towards the lower part of your spine. Find the affected area using your thumbs, and apply pressure with firmness, gradually massaging your spine.
Sitting Spinal Stretch You should lie on the ground with your legs extended and straight. Flex your left leg, then place it on your knees, putting your right foot onto the ground. Slowly move your torso the left, then stretch your right arm in front of you and put your palm of your hand on the floor with your back. Make sure your left elbow is in contact with your right knee, and remain in the same position for 30 minutes. Reverse to neutral, and repeat the exercise using the left leg.
You may also apply medicated or heated gels and creams on the area affected after stretching or massage to relieve discomfort. If it’s hard to access the affected areas by yourself or if you’re susceptible to frequent, but not severe sciatica, it may be beneficial to invest in the equipment for home massage.
Ways To Receive Home Massage For Sciatica
Massage chairs Massage chairs offer an extensive range of personalization options to provide the full body massage but they are best to relax and receiving a massage for the back of the lower and upper legs. Modern options include zero recline in gravity and stretching programs, as well as various heat levels, and even different techniques and pressure levels for delivering the massage you want.
There is no extra travel time or cost per session the massage chair could cost less than regular sessions with a massage professional. If you’d like a full body massage in the at-home comforts of your home and want to relax, then a massage chair could be the best choice.
Therapy guns for massage: A easily mobile alternative for massage therapy, massage guns are able to target your lower back or any other part of your body with the press of an button. They are the least expensive alternative and can be used wherever you want to get relief. However, there are some drawbacks that they do not apply the heat, have lower pressure levels, and aren’t able to reach places that aren’t accessible to you.
