If you’re experiencing low back discomfort, you’re certainly not the only one. A study by the World Health Organization estimated that 60% to 70% of the population in countries that are industrialized have experienced some kind or lower back pain at some point in their lives. If the pain is radiating out from your lower back to one leg , and causes the sensation of tingling, numbness or weakness, then you may be among 40 percent of the population who suffer from sciatica.
There are a number of effective ways to ease the discomfort and pain due to sciatica. One of them is massage. Massage has been proven to have numerous benefits for general well-being, and many of these benefits can be used to combat sciatica. Should you, or someone else you are aware of is suffering from sciatica symptoms then this guide is for you. for useful tips and resources.
What is Sciatica?
Sciatica refers to the “catch-all” name for all pains that are located across the sciatic nerve. One of the largest and longest nerves you can find the sciatic nerve runs beyond the buttocks in the lower back, through the hips, then down each leg to end just below the knee.
A direct injury of the sciatic nerve is extremely rare however, sciatica is a term that 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, it can occur in older patients.
Piriformis syndrome – Tightening of the piriformis muscle that is located deep in the buttocks. It compresses the nerve root and irritation to the nerve.
Spondylolisthese – Forward or an anterior displacement of a vertebra which causes it to be out of alignment and the adjacent vertebrae over or below it, resulting in the spine bone pressing the sciatic nerve.
Herniated vertebral disk is the most well-known form for sciatic pain. Between each vertebra there is a cushioning disk that has a gel-like centre. If something causes the disc between vertebrae to bulge, or slide and pop out, it could place pressure on the sciatic nerve.
If they are not caused by genetics, these conditions can be caused by injuries or physical strain that has accumulated in the course of time. Sciatic nerve pain can vary from mildly uncomfortable up to acute and severe. It is distinct because it typically only affects one part of the body. It may range from the lower part of the body to along the entire length of one leg. Other symptoms of sciatica are:
Pain that gets worse when moving of the legs, or hinders motion
Numbness or weakness your lower back buttocks or foot.
The sensation is a “pins and needles” feeling of tingling in the feet, toes or legs.
Interference with daily activities making walking, standing or sitting difficult
Am I at Risk for Sciatica?
Every person 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 quick-to-heal and improve through rest and home care.
There are a few conditions that are believed to increase the chances of suffering from sciatic nerve pain
Anyone who is over 30 is more susceptible to sustain injuries or develop degenerative illnesses like arthritis.
Participating in tasks that require heavy lifting, regardless of whether it’s to perform a job, sports or exercise.
For long periods of time may cause the muscles around the nerve to stiffen and become stiff.
Being overweight places more stress on your back and spine muscles.
Diabetes increases the risk of suffering nerve injury, which can include Sciatic nerve.
Smoking tobacco can weaken the spinal tissue and bones.
In the latter phases of pregnancy, hormones release that loosen ligaments. Also, the strain of carrying the baby can strain the back and spine muscles.
How can I treat My Sciatica?
In general, mild and moderate sciatic pain may be addressed with regular self-care at home. If you are experiencing sciatica for the first time think about these three self-care solutions:
Apply heat and cold Heating helps muscles relax while cold eases pain and swelling. Start by applying a cold compress directly to the area of pain for around 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 can help ease the pain in the beginning and let you move about. If you are sensitive to aspirin, look into acetaminophen or Ibuprofen.
Relax gently and apply a targeted massage to loosen muscles in the area of 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 overly stressed, you’re at risk of causing more harm.
These guidelines are intended for cases of moderate-to-moderate sciatica that is mild to moderate. If you’re experiencing extreme painor discomfort continues for a long period of duration (usually more than a few weeks) and you’re in need of consult your primary doctor. You could be suffering from one of the more serious ailments that can cause sciatica. These might require medical attention or even surgery.
How can massage relieve sciatic Nerve Pain?
It has been proved to be an effective method to alleviate pain, and it is particularly effective in helping reduce lower back pain.
If your lower and core muscle of your back are stretched, it may put pressure on the sciatic nerve, or create points around the nerve. Massage can relax tight muscles and release knots, which reduce the pressure upon the nerve. Massage also increases endingorphins. It can lower the levels of cortisol, a stress hormone. The combination of these effects will increase the feeling of pleasure and relieve pain and relaxation for recovery.
Different types of massages for Sciatica
Different types of massage may influence the body in different ways. The following techniques for massage therapy can aid in treating sciatica.
Deep Tissue Massage for sciatica: Consisting of long, slow strokes as well as deep pressure, this massage technique gets deep into the muscles, tendons and tissues to ease knots and tightness. This is by far the most sought-after treatment method for lower back pain.
Swedish Massage – With lesser pressure than deeper tissue massage, Swedish massage stimulates connective tissue nerve endings to ease tension and encourage relaxation.
Myofascial release – This method is designed to ease discomfort in myofascial tissues this is the membrane which surrounds and supports muscles. Myofascial releases work by stretching trigger points to ease stiffness and pain.
Neuromuscular Massage Also called trigger point therapy. The method employs more intense force to pressure points and knots which hold tension and cause pain. Through direct pressure on these points muscles, pain and tension diminishes.
Massage therapists are able offer targeted and tailored treatments for specific areas of the sciatic nerve, helping relieve pain and stress. It is true that traveling to see a therapist is difficult if you suffer with sciatica. Keeping regular appointments with a massage professional can be expensive and time-consuming. There are alternatives to sciatica massage which are more efficient and convenient.
Sciatica DIY Massage
The easiest method of receiving an at-home massage is by self-administering a DIY massage. Take a look at these DIY remedies for sciatic pain
Tennis Ball Massage The best way to do this is to attach 2 tennis balls one the other using duct tape, or put them together inside the form of a sock. Concentrating on the areas that are sore put the balls on either your lower back and your upper legs while lying on your back flat on the floor. Be sure to gently move your body around the balls, pressing into the area of pain to release tension in the muscles.
Ball and chair massage A single tennis ball in the rear of the chair and move your lower body back up and down. Maintaining a straight back and lean forward, apply pressure to the area to relax the muscles.
Massage the palm and thumbs Your hands should be at waist level 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 to the floor. 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 keep it there for 30 minutes. Reverse to neutral, and do the same exercise with your left leg.
It is also possible to apply medicated or heat gels and creams on the area affected after stretching or massage to ease discomfort. If it’s hard to access the affected areas by yourself or if you’re susceptible to frequent but not severe sciatica, it might be beneficial to buy the equipment for home massage.
Ways To Receive Home Massage For Sciatica
Chairs for massage: These chairs have the ability to customize them to give an entire body massage but they are best to relax and receiving a massage for the lower back and the upper legs. Modern designs include zero recline in gravity or stretching programs, various heat levels, and even different techniques and pressure levels for delivering the required massage.
Without any extra travel time or cost per session A massage chair will cost less than regular sessions with a massage professional. If you’re looking for a complete body massage in the at-home comforts of your home then a massage chair could be an excellent choice.
massage guns are the most easily accessible alternative for massage therapy, massage guns can be targeted at your lower back or any other area of your body with the press of an button. These are the cheapest choice and can be carried anyplace to offer relief. However, there are some drawbacks that they do not apply the heat, have lower pressure levels, and don’t get to the areas you aren’t able to reach you.
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