Sutherland - Best Treatment for Sciatica Pain: Relieve Sciatica Symptoms, Piriformis Muscle Pain and SI Joint Pain

REVERSE SCIATICA SYMPTOMS IN JUST FIFTEENMINUTES PER DAY

Sciatica is more than just a simple pain inthe butt. When it strikes, it causes misery and debilitating pain that instantlydowngrades your life.

The sciatic nerve runs right through this tiny,but powerful muscle in your buttocks called the piriformis. The piriformis is atiny, 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 underit, causing tremendous pain, tingling, and numbness through the glutes and intothe 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 lowerback and hip, taking the pressure off their sciatic nerve. In some cases, my deeptissue massage can make a significant difference, but I always recommend weeklysessions for my clients to see a change. To really get a lasting change, doing yourown self-care routine will give you the real answer to how to relieve your sciatica.

For the bestresults, do the following seventeen exercises every day until you feel adecrease in the sciatica pain.

Were going to start bydoing a 30-second dynamic warm-up exercise called the lateral leg swing. Lateralleg swings help to increase the range of motion of your hips, as well asmaintain healthy muscles and joints throughout the rest of your body.

1. LATERAL LEG SWINGS

Hold on to your hips, or hold on to thewall at shoulder level and lean into it for support. Swing your left leg to theleft, and then across the body to the right. Repeat 10 times with each leg.

2. HAMSTRINGSTRETCH

When your hamstrings are tight, they pullyour pelvis backwards thus affecting your lumbar spine or lower back.

Tight hamstrings pull on their attachmentpoints known as the ischial tuberosity. The ischial tuberosity is also known asthe sitz bone, or as a pair the sitting bones.

So what happens when the pelvis tiltsback and whats this mean for your hamstrings?

If the hamstrings are tight, the lumbarvertebrae inevitably become flexed forward. This can put unwanted strain on thelumbar spine and lead to bulging or herniated discs.

Contrarily, when the hamstrings are limber(Figure 1), the pelvis is able to freely tilt forward, so you bend from the hipjoint and not the lumbar spine.

The importance of stretching yourhamstrings shouldnt be ignored if you truly want to free yourself of low backpain or proactively prevent a future back spasm or hamstring pull.

2a. STANDINGHAMSTRING STRETCH

Put your right foot on a support, such as achair, a table, or a bench. Your foot should be at or below hip level, withyour leg straight, your knee and toes pointing straight up, and your quadricepsengaged.

Make sure the hip of your raised leg is notlifted, but rather is releasing downward (without the leg or foot turningoutward). Hold for several breaths, repeating on each side.

For a deeper stretch, bend forward overyour leg at the hip crease, with your spine and leg straight and yourquadriceps firm.

Hold for 30 seconds and switch legs.

2b. HAMSTRINGSTRETCH WITH YOGA STRAP (CONTRACT-RELAX)

Using a yoga strap or stretch strap has beenshown to be extremely effective at increasing the hamstrings flexibility and restoringrange of motion.

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

Try to keep your chin down and your shouldersback. Exhale, while pushing your heel up toward the ceiling. Hold this stretch for2030 seconds. Keeping your knee straight, push down with your heel into the straptoward the floor for 35 seconds. Then try to straighten your knee and activelypush your foot up toward the ceiling, contracting your quadriceps. Hold this for35 seconds.

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

3. KNEES TOCHEST STRETCH

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

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