Lower back pain and sciatica (inflammation and irritation of the sciatic nerve) are soooo common that my post last week triggered more than a few frantic private message threads, from people 'out there' suffering, and eager for fast, effective and natural relief - preferably without having to spend gerzillions with a therapist they 'can't afford'. Missed that post?? Here it is again. Sciatic Pain: Acupressure - Natural Self-Care Medicine 101.
Self-disclosure moment: I'm NOT a qualified therapist of ANY kind but I have suffered excruciating sciatica for over a decade whilst dealing with bone and skeletal 'issues' that saw me using crutches for 6 years. That I have not had any recurrence of the sciatic issues after using the simple suggestions (regularly, and not just in crisis moments!) in my first post qualifies me, to some extent anyway, to offer advice.
It was only after one of those private chats about sciatica in discord at almost midnight, that I REMEMBERED the first-aid 'thing' that my amazing personal trainer (and dear friend) at that time, Peter Kelly, taught me. It looks like this:
Face down, over a Pilates ball, toes grazing the ground but taking no weight whatsoever. It's natural traction, where the weight of your lower body stretches the sacral area and decompresses the sciatic nerve. I hold for at least 10 minutes. It's an incredibly relaxing, simple way to take time for yourself, and to relieve pain.
Conscious breathing into the lower back and feeling the energy releasing is a choice. I love it and it makes alone days at home desk bound feel connected and whole.
My personal preference is to go deeper into the inversion, like this:
It gives a softer, gentler stretch on the lower back but releases the shoulders and neck, where so much of the back tension originates.
For those of you who are aware of the arm injury I sustained in a car accident 9 months ago (shattered my left arm - 3 fractures to my elbow, one in my forearm and 2 fractures in my hand), yesterday, taking these pics, is the FIRST TIME I have been able to carry weight fully, without pain, for 10 whole minutes. Serious gratitude to Dr Zulia and Near Infra Red - more about that when the clinical trials are completed and I'm allowed to tell all publicly.
But I digress.
This simple pain relieving strategy that Peter taught me oh-so-many-years ago has become my natural work break - when I'm not applying fresh coffee, that is. There is always a Pilates ball somewhere nearby in my world. Done regularly, this simple stretch prevents back issues, improves circulation and helps both clarity of thought and reduction of stress. Can't recommend it highly enough. It's so natural to me that I don't even THINK about it as a pain relieving strategy, cos I don't have pain that way anymore and I stretch this way everyday as a meditation position instead.
Tempted to do your social media check-ins while stretching out and decompressing your lower back?? Have a look at the alignment of my neck:
And just don't. You cause more problems to "save time" than you're actually fixing. No time to meditate in lotus position at dawn? 10 mins here and there, prone over your Pilates ball, are arguably better. The Buddha and I might have a chat about that next time he incarnates.... ;)
The most telling comment from the personal sciatica chats?
"It's pretty much only my buttocks, and not legs or back but the ache towards the morning is pretty bad and I can't stay in bad any longer"
Sleeping position, people. Get someone to photograph you naked or in form fitting clothes in your favorite sleeping positions. And prepare to make some changes. A pillow to elevate your upper knee when sleeping on your side (or just have your lover come over for the night more often) works wonders.
So - take charge of your natural health. Back pain doesn't just "happen". It's a warning sign that your poor postural habits need looking at and changing. While you're doing that and making long term changes, get yourself a PIlates ball and decompress that sacral area for rapid, immediate relief.
I am a person with lower back issues and neck issues as well, but I never want to go to therapists, I would give this one a shot, need to get a Pilates ball first.
Pilates ball? Best investment ever!! I often use it instead of a chair. :) Don't even think about having a baby without getting a very strong back first LOL.... Pilates & Yoga are equal #1 for changing the structural-postural habits that cause back pain.
Oh sounds interesting, right there I need to strengthen my body before my baby comes. :):P
I've been having a terrible time with my lower back lately, too much heavy lifting. It's been years since I had a yoga ball, and I've been meaning to get one - this is the perfect nudge to do so.
Happy to be your 'nudge' - heavy lifting is never really the problem - weak core and stabilizing muscles are, along with poor lifting technique. Wishing you EASE from lower back pain! A Pilates ball here in Thailand is somewhere from USD $6-10... hoping you can find something equally affordable - SUCH a great investment!!
I've always had one but it seems to have vanished the last big cross country move we made. I used to use it as my desk chair from time to time which I really miss. My issue is 1. Stubbornness and 2. The need to do everything for myself. :) I've been moving and lifting things that are far too heavy for me, hard to have good form when you are struggling to make something budge.
Ha, I think the Buddha might be happy that you meditate in any position that you are able. I dont know this one but the traction thing makes sense!!! Great post for those suffering from sciatica!
So many simple natural-medicine strategies - that the "first aid" becomes the prevention strategy is also pretty darn handy. :) Short daily meditations make sense in my world.
I agree. In a less busy life I would meditate for hours a day... moments of self care and acknowledgement of divine in all is pretty good if you ask me. Xx
It's hard to believe you broke yourself not that long ago it seems. Alright for me to say!! But glad you have recovered to this degree... your intelligent self medication via herbs and self massage is clearly an example for everyone that we have the power to heal ourselves!!!
In a less busy life I would still spend the same 20 mins in formal "meditation" but just ENJOY everything else more mindfully - my herbs, my garden, my writing, creaintg, swing, cooking.... The idea that more and more time in formal meditation is required is not one I subscribe to. Au contraire. Living mindfully one is always in a meditative state. I subscribe to the idea that a mindful life will eventually make the need for a meditation cushion and set "meditaitton time" obsolete. #lifegoals
Right there with ya honey!!! Xx
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good day
Thanks for the interesting article.
I am due to work
Sometimes a back ache
Only shots help
I will use your
With a ball puff
Quick cure your hand.
Thanks for this, now I know why I just inflated the pilates ball I found hidden... hehe
This was a very helpful read. About a year ago I began feeling some burning and tightness in my lower back that eventually culminated into a full fledge sciatic nerve issue that rendered me nearly unable to sit up on my own after a bad spell. I was moving a small table when something in my lower back “popped.” Felt like a rubber band broke and I fell to the ground unable to get up for several minutes. This resulted in a trip to the doctor that diagnosed a sciatic nerve issue. In time the pain subsided but every now and again I’ll feel some bad lower back pain. I’ll give this a try. Thank you for the post 🙏
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STOPAhhhh I need a Pilates ball! This looks like it would make your back feel great!
Perhaps I should get myself a pilates ball ( or a more comfortable chair ), I am feeling my lower back right now.
Glad to hear that you're doing better, 9 months after the accident and I am always happy to hear about this kind of no effort 'home' remedies, most of us are pushing too hard/ doing too much in life and that is exactly what causes problems :>)
Um abraço