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How to Relieve Sciatica, Piriformis Syndrome at Home

Sciatica refers to pain that travels along the path of the sciatic nerve. The sciatic nerve travels from the lower back through the hips and buttocks and down each leg. There are two types of sciatica pain:

Sciatica & Piriformis Syndrome
  • ·Discogenic sciatica is pain originating from a damaged vertebral disc, particularly due to degenerative disc disease.

  • non-Discogenic sciatica, also called piriformis syndrome or Deep gluteal syndrome is from compression of the sciatic nerve through or around the piriformis muscle or nerve disorder with entrapment in the deep gluteal space


The following are the most prevalent sciatica symptoms:

  • Lower back pain that may or may not go to the buttocks

  • Tingling or numbness in one or both feet

  • Pain radiating from the buttock to the back of the thigh, calf, or foot in the thigh or leg

  • Extreme skin sensitivity and discomfort that feels like it’s burning

  • Cramping in the thigh, leg, or foot is a common ailment.

  • Weakness in the leg, thigh, or foot

  • The hamstrings have an unusual lack of flexibility.

  • Foot drops unusually low, resulting in frequent tripping.


Non Discogenic sciatica is often mistaken for Discogenic sciatica. Some difference in symptoms between Discogenic sciatica pain and non-Discogenic sciatica Pain


Areas affected by pain:

  • In non-Discogenic sciatica Pain , buttock and hip pain is typically more common than lower back pain.

  • In Discogenic sciatica pain, the leg pain is usually greater than lower back pain and the pain may radiate into your toes. the affected leg may also feel heavy.

The effect of movement:

  • In non-Discogenic sciatica Pain , the pain typically increases while sitting for long periods of time and/or during hip movements.

  • In Discogenic sciatica pain, raising the affected leg while lying down (while keeping the other leg straight may induce pain.

Possible causes for Discogenic sciatica include:

  • Arthritis/spinal degeneration-age-related changes to the spine

  • Bulging disc/herniated disc -occupations where you twist the spine or pick up heavy loads

  • Spinal facet joint issues-Diabetes, which can increase the risk of nerve damage

Possible causes for non-Discogenic sciatica include:

  • ·Prolonged sitting without proper stretching causes gluteal muscles tightness

  • ·Obesity, which can put extra pressure on the sciatic nerve

  • ·Direct trauma to the buttock -lead to inflammation, scarring and contractures of the glutes/piriformis muscle, resulting in nerve compression.


Once you pin down the source of your pain, you can move forward with treatment. The sooner you find the root of your issues, the sooner you can get back to pain-free living. The treatment of sciatica pain depends on the type of sciatica, the length of symptoms and severity of your condition. Except the medication treatment, such as paracetamol, anti-inflammatory drugs such as ibuprofen, the treatment of sciatica is:


  • ·Physical therapies. For Non-Discogenic Sciatica, muscle tightness around the sciatic nerve is a common cause of sciatica, any physical treatment that strengthen and mobilize tissues in the lower back, pelvis, buttocks, and thighs will largely help relieve discomfort and return your mobility.

  • For Discogenic Sciatica, spinal decompression therapy are a common treatment option for sciatic related to bulging disc or herniated disc. Spinal traction aids in creating separation between vertebrae, alleviating pressure on pinched nerves (such as the sciatic nerve), thereby reducing pain and enhancing mobility. Simultaneously, as bulging or herniated discs retract, spinal traction promotes the circulation of oxygen, water, and nutrient-rich fluids, facilitating the healing process of the affected discs.


Commitment and frequency are important attributes to a successful treatment outcome when using physical therapy for sciatica. Physical therapy may be combined with the use of pain-relieving treatments, such as over-the-counter (OTC) or prescription medications or epidural steroid injections.


Reclined Pigeon Pose and Supine Twist help relieve pain by mobilizing tissues in the lower back, pelvis, abdomen, buttocks.

Reclined Pigeon Pose

Relieve Sciatica, Piriformis Syndrome or Deep Gluteal Syndrome by Reclined Pigeon Pose
Reclined Pigeon Pose
  • ·Lay on your back with one foot flat on the floor, your knee pointed up.

  • ·Cross your other leg’s ankle over the knee

  • ·Reach forward—bringing your upper back off the floor if need be—and grab your shin with both hands

  • ·Pull your legs toward your chest

  • ·Hold for at least five breaths and release

  • ·Repeat three to five times

Relieve Sciatica, Piriformis Syndrome or Deep Gluteal Syndrome by supine twist

Supine Twist

  • Lay on your back and bring your knees toward your chest, as high as feels comfortable

  • Spread your arms

  • ·Lower both legs to one side; turn your head in the opposite direction

  • Hold for at least five breaths

  • Return to the starting position and repeat on the other side

  • Repeat both sides three to five times


For individuals grappling with the discomfort and pain associated with Discogenic Sciatica, a condition characterized by irritation or compression of the sciatic nerve due to disc-related issues, it is worth exploring the benefits of the Back Traction Device as a potential source of relief. This innovative device is specifically designed to target and alleviate the underlying causes of Discogenic Sciatica, offering a non-invasive and drug-free solution for managing symptoms. By gently decompressing the spine and promoting proper alignment, the Back Traction Device aims to reduce pressure on the affected discs, easing nerve impingement and fostering a more conducive environment for healing. If you find yourself seeking a practical and effective approach to alleviate the challenges posed by Discogenic Sciatica, the Back Traction Device may serve as a valuable addition to your pain management toolkit.


Since Non-Discogenic Sciatica is caused by compression being applied to the sciatic nerve , a deep tissue massage is a sure way to work both muscles and joints to bring back the feeling of relief.


Deep Tissue Massage relieves muscle tension and can help break up any scar tissue that develops in the area where the nerve is compressed. Massaging the muscles of the lower back pelvis, buttocks can also increase blood flow to those areas, which helps remove some of the toxins caused by injury or inflammation. LittleMum Back Trigger Point Massager is recommended to relieve your piriformis syndrome.

Relieve sciatica by littleMum Back Trigger Massager

With this massager , you can self-massage and myofascial relieve your sciatica piriformis pain by release tension from your gluteus and lower back muscles.

LittleMum Back Massager is made of silicone, heavy and sturdy. The bottom is rounded so that you can rock on it.


How to use LittleMum Back Massager

  • To use the Massager, lie on your back, with your feet firmly planted on the ground and put massager under your hips. Roll up and down at your preference.

  • You can bend your knees to ease the massage pressure. Or you can raise one of your legs to adjust the pressure on one side. Less pressure is applied when lying on bed compared to lying on carpet or a mat.

  • It is common to feel a degree of discomfort during the massage itself. This pain would naturally fade away shortly after you finish your 10 minutes session.

How to relieve piriformis syndrome

You can purchase it via Amazon by clicking the link here.


If you prefer massager to sink deeper to melt away your gluteus and back muscles tension, then LittleMum Back Deep Tissue Massager will be your choice to relieve your piriformis syndrome.


How to relieve piriformis syndrome

LittleMum Back Deep Tissue Massager does an amazing job releasing your tight lower back muscles (Quadratus Lumborum) and gluteus ( Piriformis ) to reduce sciatica pain, This usually entails digging an elbow or fist into the painful muscle by massage therapists. LitteMum Deep Tissue massager is more powerful massager compared with Little Back Trigger Point Massager. If you prefer super strong massage, then that is your best choice.



How to use LittleMum Deep Tissue Massager


  • Lie back on the floor with your knees bent. Position LittleMum Massager on trigger point side under your lower back and buttock.

  • Please avoid direct pressure on your spine and sacrum.

  • Keep this massage short first. Don’t spend too much time pressing on the muscle as it can backfire. Just start with about 30 seconds and increase that time as needed.

  • It takes some fiddling to figure out the sweet spot.

How to relieve piriformis syndrome
  • Please follow the instruction and don’t stay on it too long and gradually work your way up to longer and longer. Do this twice a day.

LittleMum back deep tissue massager not only provides a deep tissue massage, but

also functions as a back stretcher, offering exceptional traction to align your spine and relieve lower back pressure. You can purchase it via Amazon or LittleMum official website. Both offer 30 days return policy.







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