Using a foam roller for sciatica can be effective in increasing flexibility and decreasing pain in the hip and leg. If your sciatic pain is due to piriformis syndrome, the following foam roller exercises and stretches can reduce nerve compression and improve symptoms.
What is sciatica? Causes sciatic nerve pain
Sciatica is a common condition that affects up to 40 percent of people. Its name comes from the sciatic nerve, which runs from the lower lumbar spine, passes through the muscles of the buttocks and runs down the back of the legs through the soles of the feet to the toes. This is actually the largest and longest nerve in your body .
People who experience sciatica often feel pain, as well as tingling and numbness along the same path that the nerve travels, down the legs and down to the feet.
There are several reasons that cause sciatica pain. Depending on the cause, a foam roller may or may not help. One of the most common causes of sciatica is a herniated disc in the lumbar spine, which can compress the sciatic nerve.
Osteoarthritis can also narrow the openings in the vertebrae and damage the sciatic nerve. If your sciatic pain is due to these injuries, a foam roller won't help.
Sciatic pain can also be caused by piriformis syndrome, in which the piriformis muscle in the buttocks compresses the nerve. The piriformis muscle stabilizes the hip and plays a key role in balance and gait. If piriformis syndrome is the reason for your pain, a foam roller can be very effective.
If you have sciatica, see your doctor so they can run tests to determine the exact cause of the pain. In general, those whose sciatica caused by piriformis syndrome report a sore spot in the buttock and pain down the back of the thigh toward the calf and foot.
3 massages with Foam Roller for sciatica
Because the piriformis muscle is compressing the sciatic nerve, performing the following exercises and stretches can help reduce compression on the nerve. In addition to exercise, your doctor may recommend anti-inflammatory medications, muscle relaxants, or corticosteroid injections.
The following myofascial self-release (SMR) techniques can help relieve pain and improve flexibility. Do them at least once a day to reap the benefits.
SMR Piriform
- Sit on top of your foam roller, placing it directly on the back of the hip / glute area.
- Cross one leg over the other and place your foot on the opposite knee.
- Slowly roll the foam over the back of your hips and buttocks.
- Apply prolonged pressure on the tender points for about 30 seconds.
SMR for quadriceps
- Lie on your stomach and place the foam roller under the front of your thigh.
- Support your body with your forearms.
- Slowly roll the foam roller down the front of your thigh.
- Apply pressure to the tender points for about 30 seconds.
SMR Iliotibial Band
The outer thigh or the IT band can have many trigger points. Take your time and relax on the trigger points and sensitive areas.
- Lie on your side with the foam roller positioned under the side of your hips. Get up with one of your arms.
- Cross your top leg over the leg on the foam roller, with your foot on the floor.
- Roll slowly from hip to knee, along outer thigh. Keep the foam roller slightly in front of the hip and knee.
- Use your supported arm to control the pressure, decreasing according to tolerance.
- Apply pressure to the tender points for about 30 seconds.
Post Foam Roller Stretches
After performing foam roller stretches, take advantage of your improved flexibility to do the following hip and glute stretches to relieve piriformis syndrome. Improving hip flexibility and range of motion will help reduce pressure on the sciatic nerve.
Piriformis static stretch
- Lie on your back with one foot on a stability ball and the other foot crossed over your knee.
- Pull the ball toward your body with your heel. Press the crossed knee away from you until you feel a stretch in your buttock.
- Hold for 30 seconds.
You can also do this stretch with your foot on the ground if you don't have a ball.
Biceps femoris stretch
- Lie on your back with one leg straight, holding the other leg behind the bent knee.
- Extend or stretch your leg up until you feel a stretch in the back of your leg.
- Hold for 30 seconds.
- Repeat on each side.
Hip flexor stretch
- Kneel on your back leg, with your front leg bent 90 degrees in front of you.
- Move your body forward and lift your arm on the same side of the knee that is on the ground.
- You should feel a stretch in the front of your thigh on the floor.
- Hold for 30 seconds and repeat on the other side.
You should also incorporate hip-strengthening exercises into your routine, such as bridges, wall squats, and side lunges. As your pain subsides, continue doing these stretches and exercises two to three times a week to prevent symptoms from returning.
