Sciatic Nerve Pain: Relief with At-Home or At-Work Techniques

The pain from pressure on the sciatic nerve can be excruciating! Read on to discover some tried and true self-treatments at home/at work for releasing pressure on the sciatic nerve. Pain is a sign from the body that something must be attended to. These brief remedies will aid relief of symptoms and support ongoing treatments from you massage/physio therapist.

Of course, see a qualified massage therapist or physiotherapist to ensure a correct diagnosis.

The sciatic nerve originates in the area of the spine known as the  sacral plexus; an anatomical term to mean the bundle of nerves near the base of your spine (within the lower lumber to sacrum are; L4-S3). Here is a picture to help you visualize:

Sciatic pain radiates from the buttocks down the back of the leg. Irritation and/inflammation (pain!) of the nerve occurs when the nerve is “entrapped” somewhere along its path. Here is another pic to be sure we are all on the same page…

A very common cause of sciatic pain is tension in the buttocks (yes~a pain in the bum!).

Slow and deep movements across the area of your sole using your thumb, just before your heel work best here. Alternatively, while sitting at a desk you could use a tennis ball under your foot.

The area is shown in red below:

Dewey Nielsen, a strength coach in Oregon, provides a simple yet effective exercise video (see below) for “Nerve Flossing”. When the head is bent forward the spinal cord is pulled one way, when the leg is extended, the cord is pulled back. CAUTION: go slow! There are times when the sciatic nerve has adhered so forcing the movements can cause damage or exacerbate the pain. Refer to Dewey’s article on sciatic pain for instructions to the video:

Share your stories of sciatic pain, causes and relief…

Recommended Reading

Sciatic Pain Relief

The Sciatic Nerve: The Nerve of Reflexology

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Thinking of the great conversations this community will have when we all get blogging about our healthy dayz!!!

The Lifestyle Journal Begins: A Review of Char’s Motivated Monday

Well~ the day began so beautifully with some rain that I did not want to get out of bed. I let myself sleep in for an extra hour (so a 7:30am rise instead of 6am).

I still felt a little tired, but made myself a cuppa tea (white and two sugars)

7:45 After a walk around the house picking up and putting away (gets the circulation moving), I did some light stretches and sat at the computer to tend to emails and to complete work for the first client of the day.

8:15 Emails are filed for later reading, placed in a “To Do This Week” folder or immediately responded to. I find this method of prioritizing most effective to organize my day to ensure the most work is done in my 6 hour day (reduced from 16h as of two weeks ago, yah!!).

10:00 The client’s work is emailed to them and I help my housemate with housework~ a great way to Move, Stretch & Be Productive!

I place the items for Lifeline in the garage, wipe surfaces and sweep.

10:30 Check on client emails, post to my PSI Tutor: Academic Mentor site, have a cup of coffee (freshly ground with a  Saeco automatic coffee machine, with two sugars and milk) and then read several “To Do This Week” emails as I relax with my cuppa.

10:55 I am in the shower and dressed ready for our first client of the day at Harmonics (how excitement!!!).

11:15 Client greeted and in consultation with Jarek~ I set to on the keyboard with my next client.

12:23 Out the door with a friend who is giving me a lift to the city as I have only 30 minutes to send off my next piece (the all-in-one has conspired against me today). I focus on not stressing, as I will only get in my own way, and there is not much I can really do except move through each step to meet my goal of sending off this fax.

13:07 Fax is sent! We parked the car to have a bit of a walk: to Internet cafe, Post Office, coffee shop and return to the car. As my friend and I have never been out for coffee together we were both  a little naughty

I had a Corona and about five of her Nachos, as well as the ice-cream scoop from her chilled coffee.

14:10 Arrive home, put on my hat and sunnies and have a brisk walk to the servo to pick up milk, and some throat soothers as the dust from this morning has me sneezing and I want to support the membranes that are warding off the invading particles. My walk is not brisk, but it is not a stroll either. I enjoy the outdoors, especially on a breexy afternoon like today. The walk is also good to stretch my spine more, especially as I must be back at the keyboard wehn I get home.

14:30 Home again, and time to tick another item of my Do Today list (on scrap paper next to the keyboard):

Wash the dogs! How fun~

15:00 I reply to some client emails and then work on the Harmonics blog layout. Every half hour or so I am asked to volunteer for techniques that Jarek is working on for clients.

16:37 I am still here at the keyboard And have had my second (and last) coffee for the day.

Hello world!

Harmonics: Massage, Train & Motivate has arrived! One-to-one consultations are now available in Cairns and online for those committed to real lifestyle change.

Jarek Sevcik has a Masters in Physical Education, has coordinated military boot camps and, when not traveling, works with his parents at their holistic spa and retreat in the Czech Republic. Char (me has a degree in Psychology, is a Lifestyle Mentor and enjoys being a tutor for university students.

Harmonics can plan a relaxation and/or personal training program that works with activities that you already do each day, and with food choices that you currently make.

Whether it is a one-time self reward or a commitment to long-term change, Jarek & Char at Harmonics (as well as their network of lifestyle mentors within the Cairns community) can support your steps to success.

Massage for weight management, musculoskeletal support and definition, healing and recuperation.

Personal training to maintain physical abilities, physique and mental health.

Boot Camp for military standard physical and mental living. 3 months of intensive learning and training;  nutrition, movement and cognitive change. Youth are welcome to keep up!

The basics as well as finer details for healthy Nutrition and Lifestyle choices are cross-referenced with your existing shopping habits. One of the programs at Harmonics combines a monthly shop, meal prep and “move it” fridge overhaul. Guest chefs are invited to show you, one-to-one, how to shop, store and prepare wholesome meals and tasty treats.

How much fun are Mentor endeavors! Come join us at Harmonics for change that is in harmony with what your body needs, and what you expect from life.

What do you see as your goals for physical and mental health over the next 3 months? Share with a comment below…

And, come and enjoy! It doesn’t matter if you need a training lesson or a massage.