Hi everyone. this is yasuko and it’s time for massage monday. This week I’m going to talk about how to selftreat sciatica or more accurately pseudosciatica using a lacrosse ball or Thera Cane. I often have clients come in with sciatica issues with a pain shooting down from the hip to the leg and even numbness in the leg. So what is sciatica? Sciatica is an inflammation of sciatic nerve that runs through the hip and down the side of the leg or the back of the leg. The common symptom is the radiating pain.
From the hip all the way to the leg. medically speaking it is caused by a pinch of the nerve in the lower back by herniated discs or bone spurs which can be medically treated by a surgery as a last resort. However, this pain that shoots down the leg may be caused simply by tight gluteal muscles, the muscles in the buttocks, specifically by the trigger points found in gluteus minimus. Let’s call this pseudosciatica because it’s not really sciatica but has the similar pain.
Like the real sciatica and it makes it hard to get up from the chair or stand straight. Trigger Points are the tight spots in muscles that are stuck in a contracted state and forgot to release. They are sore or painful to touch but they also cause pain elsewhere called referred pain. This is what I mean. In this case, the X’s are the trigger points in gluteus minimus and the red areas are the referred pain. When you loosen these trigger points the pain in the red area will be gone. These trigger points can be created from various.
Reasons such as sitting crooked for a long time in front of the computer, tv, car, airplane, especially if you keep a wallet in your butt pocket, or from playing sports like tennis, walking, running, swimming, and cycling for a long period of time. To treat the trigger points first find the hip bone. Then go down on the side of the hip to find the greater trochanter which is the big bump on the top of the thigh bone. The gluteus minimus is located between these landmarks. It is the deepest layer of the.
Gluteus muscles. you can also lean side to side and feel the muscles contracting as you lean to the target side. Then put a lacrosse ball on the muscle and lean against the wall and roll it over the tight spot for 10 times which should take no more than 20 seconds. You don’t want to do it too long because it involves some pain and you don’t want to bruise the muscle. If you are working on the right side, 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 saw this muscle gets contracted and tight when you put on your weight on this side. If you have a pain on the side of the leg, look for a painful spot more towards the side between the hip bone and thigh bone. If you have a pain in the back of the leg, look for a painful spot towards the center of the glutes under the hip bone. If lacrosse ball is too hard and 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 with both hands in a comfortable position, lean to the other side, and press on the tight spot for 10 times. BTW if you don’t have Thera Cane it’s a great selfhealing tool. I’ll put the link below. Repeat this treatment three to six times a day every day to see the results. If you tend to sit in front of the computer for a long time and if that’s causing this problem it’s a good way to take a short break because it shouldn’t take more than 20 seconds. Remember.
Only do it 10 times at a time. Besides the daily selftreatment I highly recommend working with a massage therapist in your area who knows and believes in Trigger Point Therapy who can treat you and check if you are doing it right. If you have a pain in your body and want to find out if Trigger Point Therapy can help, let me know and I will cover in the future tutorials. Holistically speaking I would avoid.
Sciatic Nerve Pain Stretches Exercises Ask Jo
Hey y’all, it’s jo and my assistant with me today is bailey again. and today i’m going to be talking about your piriformis. So lots of times I hear people say they’ve got that sciatic nerve, well actually everybody has a sciatic nerve, but you can have pain coming from that nerve, and a lot of times that piriformis muscle is causing the pain. So we’re gonna show you some stretches to stretch out your piriformis and hopefully get rid of that sciatic nerve pain. Alright let’s go on to our backs. Here we go. I think.
We’re gonna maybe move bailey out of the way. in the first stretch for your piriformis is a pretty simple one. A lot of pictures you may get from your therapist will actually show one leg down, I actually like for you to have it staying up so you can prop your foot over it. So your gonna make almost like a figure 4 with your legs and then what you’re gonna do, the side that’s hurting, so my left side is hurting, I’m gonna cross that leg over. And what I’m gonna do is I’m gonna bring my knee with my opposite hand towards my shoulder.
Over here. so i’m pulling this leg up and across my body. and what you wanna do same kind of thing with all the stretches, you wanna pull and you wanna feel a stretch under there. Soon as you feel a really good stretch you wanna hold it for 30 seconds. So remember up and across the body. Just coming up is not gonna get that piriformis stretch. But coming up and across the body like I’m trying to bring that knee towards my shoulder. Holding it there for about 30 secondsa real 30 seconds. And then coming back down and you wanna do.
That 3 times. now the next one to do, sometimes this is a little harder for people, but what your gonna do is your gonna keep that same figure 4, and what your gonna do is your gonna take your hands and on the opposite side that it’s hurting, so the hurting side is still up crossed over it’s still my left side. I’m gonna take my hands and put them underneath my thigh, and I’m gonna bring my leg up, and I’m gonna pull until I feel that stretch underneath there. Now some people might have a hard time grabbing on to their leg here, so again you.
Can use your belt, or your dog leash and put it under, around your leg, and pull up towards you like this. Same kind of thing, you want to hold that stretch for 30 secondsbye Bailey, we’ll see you later and then 3 times each. Alright, so now you’re gonna bring that down getting it nice and stretched. For those of you that need a stronger stretch, those might not be stretching it out quite as much, what I’m gonna have you do is I’m gonna have you turn over. And what your gonna do is the side that’s hurt again, my left side, I’m gonna.
Bring my leg up across. now as you can see, this is something you have to be pretty high level, pretty flexible to do, but it’s gonna get a fantastic stretch. So your gonna put your knee over across your body, and bring your body down. So it’s almost that same concept, you’re bringing that knee towards the opposite shoulder, but what you’re doing now, is you’re using your body weight to bring it down. You can stretch that back leg as far as you can. You can bring your arms down, but that knee is essentially going towards that opposite.
Shoulder. 30 second stretch, 3 times each. alright and there you have it. those were your piriformis stretches. So if you had some pressure on that sciatic nerve, hopefully that will loosen it up a little bit. So if you like my hair, or if you like the stretches, please click like and leave me a comment. And if you’d like to see some more stretch tutorials, or if you’d like to go see some educational tutorials, please go to AskJo . And remember, Be Safe. Have Fun. And I hope you get to feeling better y’all!.