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.
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