Top 8 spots to relieve sciatica
Sciatic pain is one of the most common conditions I see in the clinic. Sciatica is a condition where pain radiates from the glutes down the side or back of the leg to the feet. This is usually due to the compression of the Sciatic nerve, which runs under the Piriformis muscle.
Today we will cover 8 of my favorite points along where patients commonly complain of Sciatic pain, that open the muscular and energetic channels to relieve tension.
#1
Muscle: Piriformis
Acupoint: Gallbladder 30 (GB 30)
The Piriformis spans from the Sacrum (tailbone) to the head of the Greater Trochanter, which is the bony spot on the side of the hip. You can find it by touching your tailbone and sliding across your glutes out to the side. This is also the general location for a prominent Acupoint, GB 30, which is an excellent point for Sciatica and lower back pain.
To activate this muscle lay flat on your back, with both knees bent and feet flat on the floor. Place the ball under your glutes on the side that you want to work on. Let the ball sink into the tissue.
To add more pressure, let the leg that you are working on rest out to the side until the side of your leg is flat on the floor. This really focuses pressure onto the tennis ball and can be quite tender if you haven't worked on this area before. Control the pressure by leaning on or off the ball.
#2
Muscle: IT Band/Vastus Lateralis
Acupoint: Gallbladder 31 (GB 31)
This is one of my favorites to activate with the Tennis Ball. This is the infamous IT Band, aka the Iliotibial Tract. This is also a major Acupoint, GB 31 and is great for conditions like Sciatica, Lower Back Pain, and Knee pain. In Acupuncture, we use this point for conditions related to itching, rashes, and tremor.
Lay down in the side lying position, and place the ball between the meaty outside part of your leg and the floor. Until you've spent some time getting the muscle to relax, this muscle is usually very tender. We use this muscle any time we stand, talk, squat, or take any impact. It plays a huge part in the stabilization of the knee, and relates closely to the glutes and lower back.
Let the ball sink in slowly, and control the pressure by leaning on or off the ball. You can straighten or bend your legs to adjust to your liking. Just try your best to relax, and make sure not to put too much pressure as to cause pain. You can try it on different surfaces for different results. For example, practicing on a bed will make it easier on your body, and practicing on a harder surface will increase pressure. If the ball slips out, try using a surface like carpet to keep it in place. Eventually you should be able to position your weight directly on to the ball so that it won't slip out, even on hardwood floor
#3
Muscle: IT Band
Acupoint: GB 33
When you feel like the muscle has relaxed, you can use your hand to move the ball up or down along the length of your leg. Another of my favorite spots is a couple inches above the knee. This is an Acupoint called Gallbladder 33 (GB 33), where the muscle and tendon meet, and it is a common point of tension.
Feel free to try different spots along the outside of your leg, and find what works best for you.
#4
Muscle: Fibularis/Peroneus Longus
Acupoint: Gb 34
This point is awesome. Not only is it a focal point of stress for the knee joint, but it is also one of the most powerful and widely used acupoints on the body. GB 34 is a special point that influences all the sinews (tendons and ligaments) in the body. It is a premier point for total body relaxation, knee pain, and stress relief.
Place the ball underneath your leg where it starts to get meaty below your knee. The general location of GB 34 is right under the head of the Fibula bone. It's the bony protrusion on the outside, just below the knee. To find it, locate the bony protrusion on the outside part of your ankle. This is the lower head of the Fibula. Slide your finger up your leg until you find the other bony spot further up the leg.
In the picture below I demonstrate how to activate the point while sitting on the floor. You can also perform this technique while sitting in a chair. Stay tuned for articles about the techniques that can be done while seated in a chair.
Sit on the floor in the hurdler stretch position, with one leg straight and the other leg bent. Tuck the bent leg under the straight leg so the top leg and put some pressure on the lower leg. If you want to add pressure, lean on the bent leg with your arm.
#5
Muscle: Fibularis/Peroneus Longus
Acupoint: GB 36
This point is about midway along the side of the lower leg, and is used in Acupuncture as a point to relieve acute pain along the Gallbladder channel.
Use the same technique as we used for GB 34.
#6
Muscle: Fibularis/Peroneus Longus
Acupoint: GB 39
This is a powerful Acupuncture point that is excellent for ankle pain/sprains, boosting energy, strengthening the immune system, and helping to improve memory.
Use the same technique as with GB 34 and GB 36.
#7
Acupoint: Urinary Bladder 62 (UB 62)
This Acupuncture point is one of the most powerful distal (far away from the body) points in the body for sciatica and low back pain. It is a point that activates a special channel that runs along major focal points of pain and tension in the body.
It is located just below the bony protrusion on the outside of the ankle (aka the lateral malleolus), in between the two little tendons. You can also work on the meaty part just below the tendons as well. This spot is really effective for treating ankle pain/sprains as well.
#8
Acupoint: GB 41
Sometimes patients with Sciatica have pain that goes all the way down their leg to the side of their foot, right around an Acupuncture point that is great for conditions related to the abdomen. Be careful and gentle with this point, as there are small bones and tendons here. This area is great for ankle sprains and foot pain.
And there you have it! My top 8 favorite points for treating Sciatica with a Tennis Ball. Of course, you can use any type of object, but a Tennis Ball can be more comfortable for the sensitive areas.
These are the most common spots of pain from Sciatica, and these are the main points that we use in Acupuncture and Massage to treat the condition.
Happy Healing!
- Andrew Eng, L.Ac