Are you suffering from a pinched sciatic nerve? Here are some things you can do to relieve the pain.
- Occasionally, sciatica is caused by the overuse or strain of muscles. When this occurs, one of the best pain relief you will find is a professional massage. It is important to find a modality or style of massage that suits your tastes as there a number out there. It is also just as important to find a therapist you are comfortable working with and is able to customize the session to your needs and wants. During the massage, the massage therapist will focus on the lower back, buttocks, legs and feet.
- When you are at home, you can try to use a tennis ball or other massage device like the Sacrowedgy to help relieve the pain. When using the tennis ball, simply lie flat on your back on the floor. Once you are comfortably lying on the floor, place a tennis ball under your back in the affected area. This may feel intense and it is important to breathe.
- Use a heating pad for twenty minutes as needed on a low or medium setting. Heat will help relax the muscles. Alternate with ice to help reduce inflammation. Hold the ice for ten to twenty minutes.
- Exercise and stretching is known to be beneficial for pinched sciatic nerve pain. Some great options include yoga, Pilates and even taking a short walk. Exercise helps increase endorphins, which help relieve pain.
- Stay hydrated. Drink plenty of water to reduce adhesions forming in the muscles and
Stretches for Pinched Sciatic Nerve
Before trying these at home, be sure to speak with your health care professional or have a personal trainer walk you through the steps.
- Piriformis stretch- Having a tight Piriformis is often the cause of sciatica pain. A simple stretch you can do at home is to lie flat on the floor with your legs straight. Then pull your ankle to the opposite shoulder.
- Stretching your hamstrings helps relieve the stress on your low back and relieves sciatic nerve pain. A simple stretch to perform is to sit on the floor with your legs in a v-shape. Keep your legs straight with your knees glued to the floor. Then twist your shoulders and try to touch your toes. Do this on each side to stay balanced.
- The fire log pose is a yoga position that is beneficial for sciatic pain. The pose focuses on stretching the outer hips and Piriformis.