Morgan Sutherland - Sciatica Pain Relief in 15 Minutes

Sciatica Pain Relief in 15 Minutes

Copyright 2017 Morgan Sutherland

Published by Morgan Sutherland at Smashwords

All rights reserved.

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This report is for entertainment purposes only. The views expressed are those of the author alone and should not be taken as expert instruction or commands. The reader is responsible for his or her own actions.

At times links might be used to illustrate a point, technique, or best practice. These will reference products I have found useful, but please do your own research, make appropriate comparisons, and form your own decisions as to which products will work best for you. Links to my own website or products are used to illustrate points, because they are the examples with which I am most familiar.

Illustrations: Copyright Morgan Sutherland

Cover image: 123RF

Contents

The information provided in this report is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Never disregard or delay seeking professional medical advice, because of something you read in this report. Never rely on information in this report in place of seeking professional medical advice.

Morgan Sutherland is not responsible or liable for any advice, course of treatment, diagnosis, other information, services and/or products that you obtain in this report. You are encouraged to consult with your doctor or healthcare provider with regard to the information contained in this report. After reading this report, you are encouraged to review the information carefully with your professional healthcare provider.

Personal Disclaimer

I am not a doctor. The information I provide is based on my personal experiences and research as a licensed massage therapist. Any recommendations I make about posture, exercise, stretching and massage should be discussed between you and your professional healthcare provider to prevent any risk to your health.

Sciatica is more than just a simple pain in the butt. When it strikes, it causes misery and debilitating pain that instantly downgrades your life.

The sciatic nerve runs right through this tiny, but powerful muscle in your buttocks called the piriformis. The piriformis is a tiny, pear-shaped muscle deep in the glutes that helps laterally rotate the hip.

If it gets too tight, it can impinge the sciatica nerve that runs through or under it, causing tremendous pain, tingling, and numbness through the glutes and into the lower leg. This condition is called piriformis syndrome.

Many of my massage clients come in for a treatment, hoping that my massage techniques will help loosen the muscles around the lower back and hip, taking the pressure off their sciatic nerve. In some cases, my deep tissue massage can make a significant difference, but I always recommend weekly sessions for my clients to see a change. To really get a lasting change, doing your own self-care routine will give you the real answer to how to relieve your sciatica.

Using a yoga strap or stretch strap has been shown to be extremely effective at increasing the hamstrings flexibility and restoring range of motion.

To perform a proprioceptive neuromuscular facilitation (PNF) hamstring stretch (contract-relax antagonist-contract) using a strap, lie on your back and loop the strap around the ball of your foot, holding the ends of the strap with both hands.

Try to keep your chin down and your shoulders back. Exhale, while pushing your heel up toward the ceiling. Hold this stretch for 2030 seconds. Keeping your knee straight, push down with your heel into the strap toward the floor for 35 seconds. Then try to straighten your knee and actively push your foot up toward the ceiling, contracting your quadriceps. Hold this for 35 seconds.

Relax and then hold this stretch for 2030 seconds. Repeat on the other leg.

Lie on your back, with your knees bent. Grasp your left knee and pull it to your chest. Hold for 2030 seconds.

With your abdominals contracted, try to straighten your right leg. If you experience any discomfort in your back, leave your right leg bent. Repeat this move with the other leg.

To stretch the piriformis, start by lying faceup on the floor, with your knees bent. Place your left foot on your right knee, and with both hands reach through and grab underneath your right knee.

Hold for 2030 seconds.

Instead of lacing your hand through your leg, rest your left foot on the wall and lay the right foot across the left knee. With your right hand press downward on the inside of the right knee for 2030 seconds.

Repeat on the other side.

Lie faceup and cross your left leg over your right leg. Raise both legs off the floor, flex both feet, and reach up for the outer ankles, hugging your legs toward your belly. Spread your toes, keep your feet flexed, and hold your legs in for 20 seconds. Slowly switch to the other side and repeat.