If you're suffering from sciatica, watch the video below to learn 5 simple self-massage techniques that can help relieve your pain and improve your mobility.
Almost there! Please complete this form and click the button below to gain instant access.
Fill Out The Form To Claim YOUR Copy Of “6 Natural Solutions To Stop Sciatica” (...It’s Currently FREE!)
5 Self-Massage Techniques for Sciatica Relief
The 5 self-massage techniques below target the muscles groups around the sciatic nerve. Namely those are the lower back muscles, piriformis, hamstrings, and calves.
Gentle Back Massage
This technique helps relax the back muscles and opens up the spaces where the sciatic nerve exits the spine. Here's how to do it:
- Lie on the floor or a firm surface with your knees pulled towards your chest.
- Rock gently back and forth to massage the back extensors and relieve tension.
If you can't get down or up from the floor is uncomfortable, you can use a couch or bed. The massage just won't be as firm.
Releasing the Psoas Muscle
The psoas muscle can compress the lower back and affect the sciatic nerve.
Release it as follows:
- Lie on your back with your legs elevated on a couch or pillows.
- Locate the psoas muscle between your hip bone and belly button.
- Apply gentle pressure with your fingertips for 2-3 minutes to relax the muscle.
Alternatively, use a psoas release tool for deeper pressure.
Get 50% OFF the Pso-Rite® Psoas Release Tool using my discount code "M4LPT".
Releasing the Piriformis
The piriformis muscle can irritate the sciatic nerve. Here's how to release it:
- Use a tennis ball or massage ball under your buttock while seated or lying down.
- Target the ends of the piriformis near the sacrum and hip bone, avoiding direct pressure on the nerve.
- You can also roll slightly onto your side to massage the outer hip muscles, like the gluteus medius and minimus.
Pro-Tec Athletics Orbs, Vary in size and...
Massaging the Hamstrings and Calves
Tight hamstrings and calves can worsen sciatica symptoms. Try these methods:
- Use a massage stick to gently roll along the muscles.
- For deeper knots, apply manual pressure with your hands.
- Focus on areas near the back of the thigh, knee, and shin bone.
The Original Massage Stick - Self Myofas...
$33.95 ($33.95 / Count) (as of December 3, 2024 11:08 GMT -06:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)Using a Massage Gun
A massage gun can help relax large muscle groups effectively. Here's how:
- Use the gun on the hamstrings and calves, focusing on tender areas.
- Apply light pressure to avoid irritating the sciatic nerve near bony areas.
- If your massage gun has a heated head, use it for additional relaxation.
Get 50% OFF the Bob and Brad X6 Pro Max Massage Gun with Discount Code: BOBBRADX6E10
Bob and Brad X6 Pro Max Massage Gun with...
(as of December 4, 2024 11:09 GMT -06:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)Need Massage For Sciatica?
If you life in the St. Louis area and need help for sciatica, our hands-on physical therapy combines soft-tissue massage, joint manipulation, dry needling, exercises, and other techniques to help you not only temporarily relieve sciatica, but to get rid of it for good.
If you'd like long-term lasting relief from sciatica, tap the button below to request an appointment.