Pain of the sciatic nerve-sciatica can be a very unpleasant experience. It may result from a herniated disc, a pinched or compressed nerve, spine contraction, or tightness of the muscles that surround the sciatic nerve. Those with sciatica will usually feel a tingling sensation, sharp pain, numbness, or weakness that runs along the nerve- from the lower back, down to the buttock, and back of the leg.
For relief, there are various options but patients can try a more therapeutic treatment; a foam roller for sciatica. Read on to see how.
How does a foam roller help with sciatica?
Foam rolling entails methodically rolling up and down and maintaining a sustained amount of pressure on a particular muscle group. Usually, sciatica will involve tight muscles of the calves, buttocks, hamstrings, or the lower back. A foam roller is therefore a perfect piece of equipment for addressing these leg problems. It is a home treatment tool that works perfectly, especially alongside other sciatica remedies. It is important to note that using a foam roller may not be very good for the lower back because of the strain and pressure it exerts on the spine.
The use of a foam roller is a type of self-myofascial release therefore, it helps with pain associated with the fascia. Foam rolling releases fascia tightness and tension to lessen and ease the muscle knots. These are factors that contribute to sciatic pain.
When using a foam roller for sciatic pain, it is vital that you begin slowly with a not very hard or stiff foam roller. Doing too much at the beginning can lead to even more pain and make you more uncomfortable.
Locate the spot
Start by locating the spot that feels tight, painful, or where you feel a knot. Proceed to roll over the identified location over a number of times but, very gently. You may hold the roller where pain is felt. This will allow for knot or tension release and you will experience nearly instant relief. A foam roller that vibrates the painful spot can offer you even more relief for the tension and tightness you feel in the hip, leg, buttock, or lower back.
Foam rolling can be used to release the iliotibial (IT) band, the glutes, and the hamstrings. This ultimately helps with hip and knee mobility with the release of muscle tension. Start from the glutes, move down into the IT band and then the hamstrings.
You can also foam roll to address issues that are common like those associated with the piriformis muscle.
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What benefits does foam rolling offer?
- It increases circulation in the affected area so as to enhance healing.
- Foam roller improves tissue extensibility therefore, relieving back pain.
- It improves muscle balance for the betterment of daily functions and movement.
- It promotes muscle relaxation as a result of reduced stiffness.
Ideal times for using a foam roller for your sciatic pain
Ideally, the best times to use a foam roller for sciatica are when you want to enhance flexibility or reduce stiffness. For those that have trouble with tolerating daily activities or exercises, a foam roller can be used prior to the same so as to reduce discomfort and to also assist with tolerance. A foam roller can be used to cool down after conducting exercises meant for sciatica, for you to minimize the stiffness and also improve recovery.
Those times of day that you feel stiffer or feel quite sore are also great for pulling out your foam roller. For example, after waking up or after a day filled with activity.
During foam rolling, you need to remain relaxed so as to reap maximum benefits. If you feel any tension or the symptoms start to worsen, it is important that you stop. You can also modify the position or pressure you are working with. Always seek medical advice if you experience further changes in the symptoms.
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Conclusion
In spite of what the cause of your sciatica is, you can significantly reduce the symptoms and the pain using a foam roller for sciatica. It is a very easy, inexpensive, and effective way to alleviate the symptoms and generally improve the quality of life for those suffering from sciatica. Make sure to accompany foam rolling with other sciatica treatment remedies.
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Would it be a relief to be free from sciatica pain by this time next week?
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