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  • Vicktoria L Jimenez LMT

Good Health To You! #12

Bits of healthful information to easily incorporate into your life…

The Sciatic T

What’s that pain‽‽ Make it stop!!!!

Is your sciatic nerve acting up?


Your sciatic nerves, one on each side of your body, begin at your low back and travel downward through your hips, butt and legs ending at the end…your feet. Sciatica refers to the pain that radiates along your sciatic nerve. The symptoms include pain, numbness, tingling and/or weakness.



Sciatica may be caused by several different conditions, almost all of which cause the pain by compressing that nerve. It is always wise to get an accurate diagnosis from a medical professional to determine the cause of your pain. Information found here is not meant to take the place of treatment recommended by your doctor.


If it is determined that the cause of your sciatica is muscular, I can address that! The sciatic nerve runs beneath the piriformis muscle. When that muscle spasms, it compresses the sciatic nerve.


What to do if it is muscular:

Firstly: Go to your massage therapist. A massage will help relax that muscle.


Secondly: Speak to your massage therapist to get help in determining what may be triggering that muscle spasm. You may simply need to change some body mechanics. (What are body mechanics? I will address that in an upcoming blog.)


Thirdly: You can to do a simple stretch of your piriformis muscle that may give you some relief immediately. And over time, this stretch, along with the above recommendations, may contribute to the disappearance of your sciatica pain entirely. There are many different stretches for this muscle but this one is simple and discreet for those occasions when your pain strikes when you are in public.


Important: This stretch will put some pressure on your knee. If you have any knee issues, proceed with caution. Do not force it if you feel knee pain.

  • Stand with your feet at hips width apart.

  • Keep the foot on the pain-free side pointing forward.

  • Keep both hips facing forward throughout this stretch.

  • Keep the heel the foot on the painful side planted while you begin sliding the toes inward toward the arch of foot of the pain-free side. Ideally, your toes will intersect with your arch to make a T shape.

  • Hold this stretch for a few seconds. Repeat two or three times. Repeat this sequence several times a day.

  • If that piriformis muscle is very tight, you may only be able to slide your foot part way to the desired T. Don’t worry, you have a goal to work toward.

If your pain is severe, you can sometimes get temporary relief by cutting the muscle some slack. I will discuss cutting slack in the next blog. Feel free to email me about it if you can’t wait until the next blog.

Good health to you!


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