Pain Relief From Sciatica
Sciatica is more than just a literal pain in the leg or in the back. It’s a health problem that can instantly put a damper on your life by causing debilitating pain and misery when it strikes.
Deep in your glutes is a tiny but powerful muscle that aids in the lateral rotation of your hips which is known as the piriformis. However, the sciatic nerve which runs through or underneath the piriformis can get impinged if it gets too tight thereby resulting in numbness, tingling and an intolerable pain in your lower extremities.
Usually, this problem is caused by a sedentary lifestyle. If you find yourself as the victim, there are certain stretches that can be applied to relieve the pain.
1. Piriformis Stretch
This stretch is performed by placing your feet flat on the floor with bended knees while lying on your back. Pull your left thigh toward your chest but ensure your right ankle is well rested over the left knee. In order to protect your knee, do not forget to keep the top foot flexed. Before repeating the same process on the other side, make sure to hold the stretch for 30 seconds. This stretch can effectively relieve you of the back pain.
2. Pigeon Pose
Get your feet together and begin with a Downward-Facing dog pose. Straightly extend your left leg behind you. Bend your right leg by drawing your right knee forward and turning it out to the right. Then lower both legs slowly. Before switching to the other side, ensure to hold the position with about 5 to 10 breaths.
3. Seated Hip Stretch
Straighten your left leg and cross your right leg over it while in a seated position. Use your left arm to hug your right knee but make sure to keep your back straight at the same time. Before getting off to repeat the same process on the other side, ensure to hold the stretch for about 30 to 60 seconds.
4. Self-Trigger Point Therapy
A very effective way to deliver sciatica pain relief is by using a lacrosse or tennis ball to perform self trigger-point therapy. Place the ball at the location you think hurts the most, then take the time to relax your body weight on the ball. It is recommended to hold this position for as long as possible until a significant reduction in pain is observed. Usually, it could last for 30 to 60 seconds or thereabout. Then find the next painful spot and get on it. Usually, it takes about 5 to 10 minutes to complete this exercise.
Definitely, the much desired sciatic pain relief you need to get better, healthier and stronger can be achieved by practicing these major exercises once or twice a day.
All of these methods will work to alleviate your sciatic pain however it is more likely they will only provide a temporary pain relief. If you are suffering with chronic sciatic pain read further in our chronic sciatic pain articles.
4. Here at Back Solutions Clinic we see a number of varied conditions on a day to day basis. Here we see everything from chronic and acute pain to sporting injuries suffered over many different sports.
Our team members here at Richmond have all worked along athletes at the highest levels including AFL, International Athletes and Olympic athletes.
If you feel as if you’re not getting the best out of your body this sporting season a few ways you may be able to keep your body functioning at a peak level is by the following:
•Completing proper warmup and cool downs pre and post training and games. This will aid your recovery time from exercise for your next session and reduce the risk of soft tissue injuries or tightness.
•Dynamic stretching pre event and static stretching post event. Dynamic stretching is taking the targeted muscle right through its range of movement in a swinging motion, for example swinging your leg backward and forward standing tall with a straight leg to target the hamstrings. This form of stretching is very relevant for sport as the actions of the stretch is similar to those carried out throughout the sport. Static stretching is finding stretch for a muscle and holding that stretch to increase muscle length post event.
•Hot and cold baths, to encourage blood flow around the body especially after an athlete has taken a knock to a certain area however is beneficial even when an athlete is just feeling sore after an event. Hot and cold bathing basically encourages fresh blood to an area of soreness or tightness which restarts or kick starts the healing response in that particular area.
These are just a few simple ways athletes can enhance performance, along with the work of our practitioners here at back Solutions we will have you feeling 110% for game day.