What massages and stretches are effective for sciatica? Explanation of various treatment methods

If you experience pain or numbness in your buttocks, thighs, or entire legs in your daily life, you may have sciatica

Although it's not a severe pain, the tingling, throbbing, and prickling pain can be painful

Even if the pain of sciatica can be relieved with a compress, it may gradually worsen and cause problems with walking or urination. It is important to find the cause of sciatica as soon as possible and seek treatment

This time, we will explain the causes and treatments of sciatica, as well as introduce effective massages and stretches.

If you are suffering from sciatica, please refer to this article

table of contents

１．What is sciatica

Sciatica is a general term for pain and numbness that can occur from the buttocks to the legs .

Sciatica occurs when the sciatic nerve is compressed for some reason, and there are two main causes:

"Lumbar disc herniation"
"Lumbar spinal canal stenosis"

　By understanding the characteristics of each, you will be more likely to be able to reduce the burden in your daily life, so please take this into consideration

1-1. Lumbar disc herniation

Lumbar disc herniation is a condition in which the disc in the lumbar spine protrudes or protrudes, putting pressure on the nerves and causing sciatica

The intervertebral discs connect bones and act as cushions, allowing bones to move smoothly

A protruding or protruding intervertebral disc is called a "disc herniation," and can occur in the cervical and thoracic vertebrae. When a herniation occurs in the lumbar vertebrae, it is called a "lumbar disc herniation," and is most common in young people in their 20s and 30s, and in middle-aged men in their 40s and older, with a bimodal age distribution

Be careful not to sit cross-legged, sideways, hunched over, or bending forward, as these can exacerbate lumbar disc herniation . In particular, suddenly lifting heavy objects is strictly prohibited.

1-2. Lumbar spinal canal stenosis

Lumbar spinal stenosis a condition in which the spinal canal in the lower back narrows, compressing the cauda equina and causing sciatica .

The spinal canal is located in the center of the spine, and the spinal cord and nerves pass through it. When the intervertebral discs or vertebrae become deformed and the spinal canal narrows, the nerves are compressed, causing pain and numbness in various parts of the body

Narrowing of the spinal canal is generally caused by aging, and is common in middle-aged and elderly people over the age of 50. While lumbar disc herniation requires caution against leaning forward, lumbar spinal stenosis requires caution against arching the back

Arching your back, twisting your waist, or straightening your spine may make the pain worse

２．Causes of sciatica

In addition to lumbar disc herniation and lumbar spinal stenosis, other causes of sciatica include the following:

List of causes of sciatica	detail
Piriformis syndrome	The piriformis muscle is a muscle located deep in the buttocks When the piriformis muscle becomes stiff, it puts pressure on the sciatic nerve that passes through it, causing sciatica
Lumbar spondylosis	This is a disease in which the lumbar vertebrae become deformed with age, causing sciatica
Lumbar spondylolysis and spondylolisthesis	Repeated jumping and twisting of the waist can cause cracks in the lumbar vertebrae, leading to lower back pain and numbness in the legs. This is a type of stress fracture and is common among athletes
Spondylitis/spinal caries	This is a disease in which infected bacteria are carried to the spine and cause suppuration. When the spine collapses or pus accumulates in the spinal cord, the nerves are compressed, causing sciatica
Nerve tumors/lumbar tumors	Tumors develop in the nerves or lumbar vertebrae, compressing the nerves and causing sciatica
Shingles	When the sciatic nerve is affected by the shingles virus, it causes severe pain and a rash

Other factors that can cause sciatica include maintaining the same posture for long periods of time, such as desk work or standing work, weakened abdominal and back muscles, coldness, and obesity, so be careful.

３．Massage and stretching techniques to relieve sciatica

Massage and stretching can help relieve sciatica

Among massages, full-body shiatsu massage is particularly effective. It loosens not only the piriformis muscle and muscles around the buttocks, but also the muscles throughout the body, which can help relieve sciatica. Stretching is also effective in relieving sciatica, as it loosens stiff muscles and improves blood circulation

However, be careful as the optimal massage and stretching method varies depending on the cause of sciatica . Choosing the wrong method can worsen the symptoms.

For sciatica caused by lumbar disc herniation and lumbar spinal stenosis, the following methods are effective, so please refer to them

The "cat pose" is effective for lumbar disc herniation

If you have sciatica caused by lumbar spinal stenosis, pain can be alleviated by avoiding a hunched forward posture and instead adopting a pose that curves your body in a curved position

"Knee-holding exercises" effective for lumbar spinal stenosis

Prepare a pillow and a chair, lie on your back, and place your feet on the chair seat. To prevent blood clots, occasionally rotate your ankles and hug both knees to stretch your lower back muscles

*However, please do not do this if you have a lumbar disc herniation

４．Effective treatment for sciatica

There are treatment for sciatica: conservative treatment and surgical treatment

"Conservative treatment" refers to treatment other than surgery, and you can choose the treatment that suits your lifestyle. Since surgery is the last resort, we will start by monitoring the progress with "conservative treatment."

4-1. conservative treatment

Conservative treatments include exercise therapy, physical therapy, and drug therapy

By correctly understanding each treatment, it may be possible to alleviate the symptoms of sciatica, so if you are suffering from it, please make use of this information

Currently, "regenerative medicine" is considered particularly effective as it allows treatment while reducing the burden on the patient. Helene Clinic also provides regenerative medicine using the patient's own stem cells, so if you are interested, please feel free to contact us

・Inquiry form (LINE, WeChat, email): https://stemcells.jp/contact/

４−１−１．exercise therapy

Physical therapy a method that aims to improve blood circulation and increase muscle strength through stretching and muscle training .

Improving blood circulation can relieve sciatica pain, increase muscle strength, and reduce stress on the intervertebral discs. Maintaining good posture is also essential for preventing and improving sciatica

Strengthen your abdominal and back muscles and aim for the ideal posture with your spine forming an S-curve

４−１−２．physical therapy

Physical therapy includes heat therapy, massage therapy, and traction therapy

Heat therapy and massage therapy improve blood circulation and relieve pain, while traction therapy reduces stress on the intervertebral disc by pulling on the affected area .

４−１−３．drug therapy

For sciatica, pain is relieved using medications such as painkillers

In recent years, the number of types of painkillers has increased, and treatment can be carried out while searching for the medication that is right for you .

4-2. surgical treatment

There are appropriate surgical methods for lumbar disc herniation and lumbar spinal stenosis, the two main causes of sciatica. Having a diagnosis and proper treatment can significantly improve symptoms, so be sure to see a doctor

４−２−１．Effective surgical treatment for lumbar disc herniation

There are two effective surgical treatments for herniated discs:

Love method

This is a method for removing a protruding intervertebral disc. The Love procedure is the traditional method for removing a disc, and involves making a 5-6 cm incision in the back. However, there are now methods that put less strain on the body, such as surgery under a microscope or endoscope, or inserting a manipulator and removing the disc with small forceps

lumbar fusion

This method involves removing not only the protruding disc but also a wide range of discs and fixing them with bone grafts

４−２−２． Effective surgical treatment for lumbar spinal stenosis

There are two surgical treatments that are considered effective for lumbar spinal stenosis:

If the pain is severe, surgical treatment may be an option, so do not leave it untreated and see a clinic or specialist at an early stage

laminectomy

This method involves removing the vertebral arch and yellow ligament to eliminate spinal canal stenosis

Posterior lumbar fusion

This method involves not only removing the vertebral arch but also using bone grafts to fix the lumbar vertebrae from behind

５．Summary: If you are suffering from sciatica, consult a specialist

While it is important to identify and treat the underlying cause of sciatica, it is also necessary to endure the pain and numbness through conservative treatment. By focusing on moderate exercise, a balanced diet, and being careful not to become overweight, you can aim to have a body that is less susceptible to sciatica

Another method of treating sciatica that is attracting attention is the repair of intervertebral discs through regenerative medicine using stem cells . This involves using stem cells extracted from your own body to treat cartilage and bone diseases. There are a variety of options available for treating sciatica, so please consult a specialist.

At Helene Clinic, we offer regenerative medicine using mesenchymal stem cells. If you are currently suffering from sciatica, please feel free to contact us