It begins in the lower back and runs through the buttock and down the lower limb. Sciatic pain (sciatica) is caused by a compression or irritation of the sciatic nerve. According to the experts, sciatic pain in itself is not a disease or disorder, but rather is a symptom of another problem involving your nerve, such as a herniated disc, degenerative disc disease or a narrowing of your spinal canal. The usual places to feel sciatic pain are along the sciatic nerve pathway: in the lower back, buttock, back of the thigh and/or calf, on the side of the foot, and in the heel. You may also feel numbness or weakness in these areas or a strange sensation like tingling or pins and needles.
Self neck massage:
- NOTE: you’ll need a yoga brick or a very hard sponge and a tennis ball.
You need to stand, facing a wall.
- Take the yoga brick in one hand and the tennis ball in the other one.
- Position yourself 80cm from the wall.
- Stretch your left leg back and body forward holding the cube against the wall with the help of your right shoulder while placing the ball in the curve of your neck.
- Hold this position for 10 seconds.
- Repeat this exercise with your left shoulder and alternate five times.
Auto back massage:
- Stand with your back to the wall and place the ball between the wall and the upper right shoulder or try to locate it near where you feel pain.
- Perform circular movements of the body in such a way that you receive the massage of the ball.
Massage to stretch neck and chest:
- Stand with your hands back in the back and raise your head slowly to stretch the neck. Simultaneously, keep your stomach rigid and your back straight.
- Try to hold this position for 30 seconds.
Relax the sciatic nerve:
- Lie on the floor and place the tennis ball under your back in the area where you feel the pain.
- Make circular movements of the body in such a way that the ball does the massage in the zone.
- Massage for 10 seconds, rest and repeat.
Source: Home Remedies Garden