Do Stretches For Sciatica Nerve Pain Work?

Written by Dr. Steve Chaney on . Posted in Sciatica Pain Relief

Sciatica Treatment

Author: Julie Donnelly, LMT –The Pain Relief Expert

Editor: Dr. Steve Chaney

 

Stretches for sciatica nerve pain work,
but only when muscle spasms are released first!

stretches for sciatica nerve pain tree exampleMost people have been told to stretch tight muscles, but they haven’t been told that muscle spasms (trigger points) shorten the fibers and tie the muscles into tiny micro knots.

Here is an analogy that helps explain how muscle spasms cause pain.

Consider what happens if you have two trees, a big strong one and one that easily moves.  Tie a rope straight across from tree to tree.  If you pull on the rope it’s easy to see that the flexible tree bends.

stretches for sciatica nerve pain tree leanHowever, if you tie several knots in the rope the flexible tree leans over toward the strong tree.  Now if you try to stretch the rope to make the flexible tree stand up straight the knots put a strain on the points where the rope is tied.

Trying to stretch the rope causes the knots to tighten and overstretches the rope on either side of the knot.

This is what happens with your muscles.

In the case of sciatica, the muscle that crosses over your sciatic nerve is the piriformis.  When the piriformis is shortened by a muscle spasm, it places a downward pressure on the sciatic nerve, impinging the nerve.  This gets complicated because other muscles cause your pelvis to rotate and press the bone up into your sciatic nerve.

If you try to stretch the piriformis muscle, it causes the tight muscle to press down onto the sciatic nerve and can potentially tear the muscle.

 

 Release the Muscle Knots Before Beginning Stretches for Sciatica Nerve Pain

stretches for sciatica nerve pain reliefBefore stretching, it’s easy and essential to release the muscle that causes sciatica pain.

Lie on the floor, place the Trigger Point Therapy Ball or a new tennis ball onto the piriformis muscles (pictured left).

Ease onto the ball until it doesn’t hurt.  Then move the ball just a bit to search for other tender points.  Hold 30-60 seconds on each tender point to release the muscle knots.

 

Stretches for Sciatica Nerve Pain Can Now Commence Safely !

stretches for sciatica nerve painThis seated spinal twist is a great stretch for sciatica.

Make sure you are seated tall and exhale as you twist.  Hold for a minute and switch sides.

 

 

 

Wishing you well,

Julie Donnelly

 

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

About The Author

julie donnellyJulie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

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Comments (2)

  • Diane

    |

    Good information. Can you share tips for stretching / releasing muscle knots in the hip flexor muscles and psoas muscle?

    Reply

    • Dr. Steve Chaney

      |

      Julie Donnelly plans to address those topics in future posts.

      Reply

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Posted September 18, 2018 by Dr. Steve Chaney

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Author: Julie Donnelly, LMT –The Pain Relief Expert

Editor: Dr. Steve Chaney

 Want to know how to relieve stress naturally?

Stress is rampant in the lives of many people, whether it be from work, homelife, or things we can’t control such as the weather or traffic.  And stress is a killer!  Even if it doesn’t kill, it sure makes life unpleasant.

This short article will explain an easy technique that will massage your stomach and other organs, enabling you to release stress from your body.

The first time you do this technique I suggest you lie down in bed, but afterward you can do it anyplace.  It’s especially good to do while you’re experiencing a stressful situation.

How to Relieve Stress Naturally Step by Step

how to relieve stress naturally ice meltingStart by breathing deeply at your normal pace, paying attention to the rise and fall of your abdomen and chest. Visualize tension like a block of ice that you are melting with the warmth of your breath.

Next, breathe in through your nose to the count of four.

Hold your breath to the count of five.

Slowly breath out through your mouth, to the count of six.

Do this several times and then return to breathing at a normal pace, but still filling and emptying your lungs fully.

While breathing, see the “ice” melting from your scalp all the way through your face, neck, lungs, heart and stomach.  “Feel” it flowing out through your fingertips.

how to relieve stress naturally mittensContinue by “feeling” the ice melting from your hips, legs and feet, flowing out through your feet.

Relax and visualize the tension melting and flowing out of your body.

Next, visualize soft fluffy blue mittens cradling your face, your throat, your lungs, heart and stomach. Visualize the mittens moving down and softly rubbing your arms, legs and feet.

Keep breathing slowly and deeply, relaxing into this comforting vision.

how to relieve stress naturally visualizeFinally, visualize pure, positive energy in the form of diamond dust, sparkling and flowing into your head, filling your body, and flowing out through your fingers and toes.

When you have the time, allow this to take as much time as you like. And when you are living your busy life, realize that you can do this entire relaxation meditation in 30 seconds. Just see it as waves of energy passing from your head to your feet.

This simple exercise is one that I’ve taught people for years, and it really works!  It’s like a mini-spa treatment for your mind and nerves.

 

Wishing you well,

 

Julie Donnelly

 

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

 

About The Author

julie donnellyJulie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

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