Managing your sciatic pain doesn’t have to be a pain in the ass. (pun intended!)

Spending the last 18 years specializing in pain management, out of the thousands of clients I have helped, at least 80% of them came in for either Sciatica or Migraines. Since 40% of adult Americans experience sciatic pain either chronically, or acutely in their lifetime, I felt this an important topic to share a few tips on. Sciatic pain occurs when the sciatic nerve becomes compressed causing severe pain in the low back, hip and often also shoots down the length of the entire leg. The pain can almost knock you over, as you feel like you’re losing your footing. Most people can manage their symptoms without medical intervention by receiving regular massage therapy, stretching, self massage, herbs/ supplements, and hot and cold therapy. I speak from professional expertise, and from having personally experienced sciatica during both my pregnancies, and on and off since my minis were born as well. 

 

Malikah Karim of PURE Wellness and Coaching tells us that “I understand sciatic nerve pain can be really painful, I have had it during both my pregnancies. It makes people believe something is very wrong, and movement seems to make it worse, so they sit more, and reduce activity, but I know the opposite to be true. Research shows that activity actually helps reduce the pain and duration of pain for people suffering from sciatic nerve pain. So please take it easy during a flare up, but as the pain subsides stand, sway, shimmy, and walk as much as you can to avoid long periods of sitting and sedentary behavior that has been proven to worsen sciatic nerve pain outcomes.”

Massage Therapy– Creating openness in the muscles around the sciatic nerve can significantly decrease that pain, by decreasing the compression. My favorite techniques for treating sciatic pain are sports massage, trigger point therapy, and neuromuscular therapy. By combining the deep assisted stretches, and the repetitive stripping of those same loosened muscles clients tend to feel increased range of motion and less pain. With regular massage therapy maintenance (every 2 to 4 weeks), most people are able to resume their normal activities with rare or no flair ups. I think it is very important to note that this type of massage therapy is just that; therapy, it is not your relaxing, fall asleep massage. It hurts, it is not pleasant, but my goal is not to give you a nap, it is to help you actually get relief long term. I tell my clients that what you get on the table with me is an hour of pain, to hopefully live pain free for a few weeks, or months. No pain, no gain. 

 

Herbs/ Supplements– I’ve outlined a few tried and true homeopathics below:

 

Turmeric- Turmeric is widely adored by naturopaths for its anti inflammatory properties. Clinical trials have proven its efficacy in treating back pain. If you like indian food, eat up and load up on this awesome plant, if not you can always purchase it in supplement form from your local herb shop.

Yucca Root- Yucca Root also fights aches, and pains with its anti inflammatory properties. Yucca is packed with resveratrol; a powerful antioxidant phenol, which fights inflammation and free radicals. I like to make yucca fries out of fresh or frozen yucca, because they are delicious and nutritious, however yucca is also available as a supplement if yucca fries aren’t your jam.

Devil’s Claw- Devil’s Claw is an herb that has been used by naturopaths since approximately 1904, it is said to be one of the best remedies for pain or swelling in the body.

Self Massage– For those who may not have the time, or budget to see a licensed massage therapist regularly, no worries, this one you can easily DIY it! My favorite tools for at home self massage are either a tennis ball, or a massage gun.

Shannon Somogyi of Mobile OM Yoga & Wellness tells us “My favorite treatment is a combination of two things. One is from my Yoga Therapy practice, using tennis balls on the feet to “roll and stretch” the fascia and muscles out. Many do not know that the sciatic nerve runs along the meridian line from your feet to your low back. I often times like to show my Yoga Therapy clients this technique to help stretch out their feet and back. (Also great for plantar fascitis) What I like to call, “A Two-fer”. My favorite yoga pose is either version of pigeon. It just depends on how I’m feeling that day.”

Tennis Ball– Using a tennis ball on the feet, and in the hip to roll and stretch out the fascia can be incredibly helpful. I found these videos on you tube very informative and easy to follow:

 

https://youtu.be/TJJlrs_z41A

 

https://youtu.be/YVCMzPJa8eY

 

Massage Gun This literal power tool annihilates the fascia, muscles, and I can almost feel the vibrations deep in my soul. Think of a jack hammer, with a soft rubber end piece digging deep with vibrations into your tight as concrete muscles. If you have not experienced the massage gun yet, let me know and we incorporate it in any massage session at no additional cost to you. Or if you wanna just check it out and self demo before you purchase one for at home use, just shoot me an email and we can set up a time for you to stop by the office and give it a test drive. 

https://youtu.be/rUt3zoIbZh0

 

    

 

Hot and Cold Therapy– Try warm epsom salt baths before workouts, and ice packs after to control the vasodilation, and vasoconstriction to the hip and low back area. By controlling the circulation to the area, your body can naturally speed up recovery.

 

Stretching– I saved the best for last! Stretching is always the one I hear folks struggle with the most often due to lacking time or energy, or simply forgetting. As a busy mom, wife, business owner, and blogger I understand your struggle. However it costs you less of your time to spend 20 minutes per day stretching than if you have to take a full day off of work because you are in pain. Aubrey Eicher from The Well Personal Fitness tells us that Massage and Stretching are the best remedies for sciatic pain, she created a video for ease:

So please I urge you, make time for this. I’ve compiled a list of my favorite sciatica pain relieving stretches below:

  • Pigeon pose- 

https://youtu.be/M1gEGLtF1p0

 

  • Cobbler’s Pose-

https://youtu.be/s5265rtPTMg

 

  • Cobra Pose-

https://youtu.be/XU0wJ0OTopU

 

  • Eye of the needle pose-

https://youtu.be/MQ9JUY_c3-0

 

  • Pyramid Pose-

https://youtu.be/ldJsEyxA5cI

 

  • Seated Spinal Twist-

https://youtu.be/ciGK6HyYqV4

 

  • Extended Triangle Pose-

https://youtu.be/tj8E3ibD2KM

 

  • Happy Baby Pose-

https://youtu.be/Ppku7i3ypGM

 

  • Rag Doll Pose-

https://youtu.be/7L7bS5jGuVI

 

  • Camel Pose-

https://youtu.be/W6ts23PqPiY

 

Try these out and discover what combo works best for you! It will take work, but you will get there!

And as always, I am here if you need me, brandi@oldmechanicsvillehealthspa.com

P.S. I know we could all benefit from an immune system, wellness or mood boost during these crazy times. That’s why for a limited time I’m offering 15% off of ALL of the Old Mechanicsville Health Spa online products. You can click here to shop, and use code VIP15 at checkout. 

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