If you suffer from sciatica, you know just how painful it can be! Luckily, however, there are several pressure points on the body that can help to relieve the pain. Read on to learn about 5 sciatic nerve pressure points that can offer you the pain relief you’re looking for without any side effects.
The Psoas Muscle
The psoas muscle is a large muscle located in the lower back and hip area. The sciatic nerve runs through this muscle. When the psoas muscle is tight, it can put pressure on the sciatic nerve and cause pain. There are pressure points in the psoas muscle that you can massage to help relieve sciatica pain.
One of these points is located in the space between your ribs and your hips. To find this point, place one hand on your stomach, bend over at the waist so that your hand touches your toes, then reach behind with the other hand and feel for a rounded lump under your rib cage. Massage this point by making circles with both hands around each other for about 15 seconds until you feel relief.
The Pisiforms Muscle
The pisiforms muscle is a small, pear-shaped muscle located deep in the buttocks. The sciatic nerve runs through the middle of the muscle. When the muscle tightens, it can compress and irritate the sciatic nerve, causing pain that radiates down the leg.
To help relieve sciatic nerve pressure points, try lying on your back with one knee bent and foot flat on the floor. With your other leg straight out on its side, gently cross your bent knee over your straight one. Rock slightly from side to side or up and down until you find a comfortable position (do not force). Hold for 15 minutes at least three times per day.
Gluteal Muscles
The gluteal muscles are the largest and strongest muscles in the human body. They are responsible for moving the hips and thighs. The sciatic nerve runs through the gluteal muscles. When these muscles are tight, they can put sciatic nerve pressure points and cause pain.
To release the tension in these muscles, there are Six sciatic nerve pressure points you can massage:
- The first pressure point is located on the outer edge of the hip. Apply firm pressure with your thumb.
- Move your thumb around the outside of the hip until you find a tender spot. Press firmly into this spot and hold for 30 seconds, then move your thumb one inch higher on the bone toward the front of the thigh and repeat until you reach just below where your iliac crest meets with your spine (you will know that this is an area where someone has a lot of tension because it will feel like a knot)
- Continue massaging all over the backside of your leg until you feel some relief.
- Cross over to the other side and repeat the process starting at your hipbone near the buttock crease, up the outside of your thigh and ending at your iliac crest by rotating around from one side to another as necessary.
- Make sure not to neglect the other side! Work your way down along the inside of your thigh, finishing with a circular motion around the top of your foot. Repeat these steps two or three times per day.
- You may also want to consider purchasing an exercise ball, which can be found at any fitness store or sporting goods store such as Wal-Mart or Target.
Sacroiliac Joint
The sacroiliac joint is located at the base of the spine where the sacrum (the triangular bone at the base of the spine) meets the iliac bones (the large bones that make up the hips). The sciatic nerve runs through this area. When this joint is out of alignment, it can put pressure on the sciatic nerve and cause pain.
There are several different ways to adjust this joint including chiropractic adjustments, massage therapy, self-care techniques like yoga or Pilates stretches. One self-care technique that has been shown to be effective in reducing pain is stretching while lying down. Place a pillow under your head and then pull your knee up towards your chest until you feel a stretch in the back of your leg. Hold for 10 seconds then switch legs. Repeat three times on each side.
Semimembranosus Muscle
The semimembranosus muscle is located on the back of the thigh. It extends from the ischial tuberosity to the medial condyle of the tibia. The semimembranosus muscle is innervated by the sciatic nerve. The semimembranosus muscle acts to flex the knee and extend the hip. The semimembranosus muscle also helps stabilize the knee joint.
Also Read: Massage Therapy Can Help Relieve Sciatic Nerve Pain
FAQ’s
Where is the trigger point for sciatica?
The sciatic nerve pressure points is the longest nerve in your body. It runs from your lower back, through your hips and buttocks, and down each leg. When this nerve is compressed or irritated, it can cause pain in your lower back, hips, and legs.
How do you decompress a sciatic nerve?
Decompressing a sciatic nerve can help relieve pain associated with sciatica. To do this, there are a few pressure points you can target.
How do you give yourself a sciatic nerve massage?
There are a few pressure points along the sciatic nerve that can help relieve pain. To massage these points, use your fingers to apply pressure and massage in a circular motion. You can also use a tennis ball or foam roller to apply pressure.
Can a foot massage help sciatica?
Massage’s main benefit is soothing tense muscles. But, there is no one-size-fits-all answer to this question, as the effectiveness of a foot massage for sciatica pain relief depends on the individual.
How can I instantly relieve sciatica?
Apply pressure to the acupressure point located between the second and third toes. This pressure point is located on the foot, in the webbing between the two toes. Apply pressure with your thumb for three minutes.
Does sciatic nerve go into foot?
It runs from your lower back, through your hips and buttocks, and down each leg. The sciatic nerve pressure points branches off into smaller nerves as it travels down your legs.
