Lower Back Pain is a Widespread Issue
Most of us are aware that lower back pain is a widespread issue in the United States. Around 80 percent of us have reported experiencing it at some point in our lives.
It is actually one of the top causes of missed work among adults. This is understandable because lower back pain has a myriad of causes. Anything from sports-related strains to physical labor slip-ups to sedentary and high-stress office jobs can create pain in the lower back. The pain this causes can be debilitating for those who experience it. Before we discuss options for a massage for sciatica, it’s important to be aware of what could be causing your lower back pain and what options you have for treatment.
What Causes Lower Back Pain?
Lower back pain, sometimes referred to as lumbar pain, has a variety of potential sources within the body. The vertebrae, discs, ligaments, tendons, and nerves of the lower back region all have a part to play in healthy, comfortable movement. Damage to one or more of these areas can cause temporary (acute) or persistent (chronic) pain. The spine, like the rest of our bones, slowly degenerates with age and a lifetime of wear and tear. This can cause many mechanical problems within the lumbar region. In fact, a number of issues can cause these mechanical impairments – in both younger and older individuals. Arthritis, degenerative disc disease, or physical injuries, to name a few. Among the most common are:
- Sprains – overstretching or tearing the ligaments.
- Strains – overstretching or tearing of the muscles or tendons.
- Ruptured discs – the rubbery discs between the vertebrae bulging out of place.
- Radiculopathy – the compression or inflammation of a spinal root nerve. This can be caused by a ruptured disc compressing the nerve.
What is Sciatica?
A commonly seen form of compression or inflammation is called sciatica. The sciatic nerve originates in the lumbar region of the back and travels downward, extending to the back of each leg. Lower back pain that stems from compression of a spinal root nerve can be especially painful. This is because nerve pain does not remain centralized at the place of origin but rather travels down the leg. As a result, Sciatica affects the lower back and causes pain in the leg that the damaged nerve runs down. This is often called a “pinched nerve,” causing sharp pain or numbness depending on its severity.
Piriformis Syndrome
A disorder known as piriformis syndrome can be particularly problematic, with the piriformis muscle in the buttocks brushing or compressing the sciatic nerve and causing pain or numbness that can be furthered by both sitting and physical activity.
Massage for Lower Back Pain & Sciatica
Multiple studies have shown that massage therapy is an effective way to facilitate healing for all lower back pain by relaxing the muscles and reducing tension, especially in the piriformis muscle. Massage will also improve blood circulation, which increases the range of movement. Massage also releases vital endorphins needed to keep our bodies healthy.
Deep tissue massage releases the tension in pulled muscles, and it can even treat sciatica, piriformis syndrome, or other pinched-nerve pains by relaxing the surrounding muscles contributing to the compression of the nerve.
Hot Stone Massage is another great treatment option for muscle tightness.
Using RAD Tools for Self-Myofascial Release
Are you looking for tools for at-home solutions to self-myofascial release your muscles, such as foam rollers, massage balls or massage sticks?
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Gentle stretches to relieve Sciatica pain
Gentle stretching can help loosen lower back muscles that tend to “seize” following an injury. This is the best self-care you can give yourself while in an episode or while being proactive to prevent one.
While stretching, remember not to force a stretch. If you feel resistance, don’t push yourself…If you feel the muscle tense up, stop, relax the muscle, then try again.
Click here to see 7 Soothing Yoga Poses for Sciatica Pain. You might also be interested in my blog post, “Massage for Back Pain,” where I describe other potential causes of back pain.
Self Care Stretching
- Stretch frequently, flexing tight joints and shaking out tense limbs.
- Stretch to a place you feel pull but not pain. Don’t bounce.
- Hold the stretch for 3-5 breaths to increase circulation, 5-10 breaths to lengthen a muscle.
- Breathe easily while holding the stretch. Slow, full breaths can get more oxygen to your muscles and help prevent straining.
- If you feel a sharp pain when stretching, return to your comfort zone.
- If you have a recent injury or surgery, consult your primary health practitioner before continuing a stretching routine.
For most pain reduction massages, I’m recommending a Deep Tissue Massage. It will bring blood flow into the areas of the muscle that needs healing. It can break down cramps and scar tissue, break up the concentrated lactic acid in your muscles, and relieve the tension caused by bulking up.
Please contact us at Heavenly Embrace Boulder Massage & Wellness for more information on how we can use natural, holistic methods to treat your lower back pain or to schedule your first appointment.
I’m looking forward to seeing you at my clinic 🙂
With much Love and Light,
Liraz
Liraz Bergman-Turner is a Licensed Massage Therapist, Reiki Master & Reflexologist. She is the owner of Heavenly Embrace Wellness, a massage and energy healing practice in Boulder, CO.
Liraz is the best massage therapist I have worked with. She combines expert knowledge of anatomy with her sensitive intuition. She takes time to talk with you to learn your specific needs and follows up on future visits. She adapts her approach based on your preferences. She has alleviated pain in several areas for me, and suggested exercises and stretches I can do at home to maintain the improvements. Her office setting and personality are serene and relaxing. I always leave feeling significantly better physically and spiritually. I highly recommend Liraz and Heavenly Embrace Wellness.
