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January/February 2004 Alternative Health
One Simple Movement to Relieve Sciatica or Low Back Pain

by Mary D'Amore Marino, LMT, SHPE

You know how busy you are, how easy it is to take a quick step to the side as you multi-task, right?  Often that's just when we feel a muscle pull. To me it used to feel like an enormous rubber band snapped - followed by pain, swelling, pain, reduced movement, and pain. The good news is that I said "used to feel," and it can be good news for you as well because there are some very simple things you can do to help yourself. So simple it boggles the mind that they can be so effective!

 The objective is to gently begin to soften, open and release tight muscles in the low back area. This helps take pressure off the inflamed nerve, and gives it more space to breathe. And I mean that both figuratively and literally. Bear in mind once a nerve is irritated, it needs TLC. Often something locked tight is most easily loosened through soft, gentle movement, such as the following:

  1. Stand sideways on a bottom step, near the edge.
  2. Place hand on railing or other object for support and balance.
  3. Let aching leg hang over the edge of the step; then with that leg
  4. slowly, gently make small circles - gradually increasing size of circles.
  5. Repeat circles in opposite direction. Repeat several times throughout the day.

Benefits:  How can something so simple effect so much? 

Because it creates gentle, natural traction which soothes and eases those tight muscles that compress and irritate the sciatic nerve, or just cause low back pain.

 Repeat circles several times a day, for a few minutes at first, gradually increasing the time, for as long as you feel supported and comfortable. How long you perform the circles isn't as important as doing it many times in the day. Use your good sense. If you easily experience fatigue, stop before tiring. 

Enhancements:

 Breathe long, slow, full breaths. Visualize the sun just above you and Breathe in its healing lightness directing it into areas of discomfort, picturing the tight areas opening and expanding.

Visualize Exhaling pain right out the bottom of your foot and into the earth. Imagine a cool light feeling. Repeat throughout the circles. Another option is to visualize the ocean flowing through the low back and leg and out the bottom of the foot, cooling and washing away discomfort. Feel free to utilize images that hold power for you.

 In between times of making circles, visualize that you are making the circles. Imagine the wonderful sensation of gravity slowly, gently lowering your leg, opening [the tight areas of] your low back, lengthening your leg, giving ease and comfort. Breathe it in, picture it in your mind's eye; imagine the sensation. If you do not visualize easily, repeat the words to yourself, sing them, or draw pictures. Use whatever methods of expression suit you.

This is provided for informational purposes only. For medical advice, please see a physician.

Mary D'Amore Marino, LMT, SHPE is an OR licensed massage therapist, # 3481, and is certified by Meir Schneider, PdD, LMT, as a Practitioner/Educator of Self-Healing Bodywork and Movement Therapy. At her practice in NE Portland she offers medical & energy massage, movement and other therapies, and teaches Self-Healing movement therapy workshops. For more information, contact Mary at 503-233-8678 Healingways@JointVenturesInHealth.com