Sciatic nerve pain or pain in the bum cheeks sometimes reaching down the leg is a common condition that we see regularly in our clinics! Possibly because of all the hills around Huddersfield the hip muscles often become imbalanced resulting in tightening of some small muscles that causes the nerves to get pinched!
Although this sciatica treatment exercise below will not address the true cause of the issue it will almost certainly release the muscles that are tightening and hence trapping or tensioning the nerve and provide temporary relief until you can find the true reason why the muscle keeps tightening up!
Well as we said, it may be all the hills around Huddersfield and surround areas but the truth is ANYTHING can be causing it. Unfortunately it is not just a simple case of sticking an elbow in the bum cheek! This will cause temporary relief but until you find the exact reason such as other muscles not doing their own jobs or the other leg not helping enough, that poor small hip muscle has no option but to keep tightening up! If you are a runner, one of your 5 running springs may not be working correctly so another spring has to over work and hence eventually tighten up! There is no one size fits all treatment unfortunately with sciatica and bum cheek pain! This is why some people respond well and some people need injections! The people that require injections unfortunately have not been able to find the TRUE cause of why the muscles keep tightening up! Our specific and unique assessment approach ensures we find the true cause and balance your 5 springs in your body to ensure every part of your body is pulling its own weight!
Best sciatic treatment exercises
With that been said we will very often use the exercise below to release the small hip muscles JUST BEFORE WE then STRENGTHEN the muscles that are weak and address the TRUE CAUSE of the pain so the poor small hip muscles stop getting all the blame! It is a great exercise in a situation where you need temporary relief!
Sciatic Treatment Exercise – TRIGGER POINT
Sit on one hip with a tennis/hockey ball under the outside of one of your glutes. Your hands which are positioned behind your back should support your weight.
Adjust your position o the ball until you find a trigger point. Hold any “hot point” for 10seconds. Then switch feet and repeat.
Try to place as much body weight as possible on the ball. The more painful it is the more your muscle needs to be massaged but GRADUALLY INCREASE the pressure!
You Should Feel:
As if you were getting a deep massage to your glutes and periformis.
If you have sciatica or pain in the bum cheeks and it keeps returning, please get in touch below and let us find the true cause for you today!
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“I have seen Dave O’Sullivan on several occasions over the last few years and I have always been 100% satisfied by the work he has done and the exercises and advice he has given. In fact, I am often amazed by the way he can work out what is causing what and how to put it right. Usually only 2 or 3 visits are needed, plus exercises done at home. I completed my first marathon 3 years ago, largely due to his expertise – I could hardly walk a week before race-day. I would definitely recommend Pro Sport Physiotherapy (and have done!)”
“Just thought i would drop you a line to let you know how im getting on with the stretches and the core work that you suggested. I have been doing these for around an hour to an hour and a half each day since i saw you, the difference i have found is massive. Its hard to explain how i feel whilst running and cycling now, it just feels like my body is more planted. The cyclo cross is finished now, i done my first fell race today on only six running sessions maybe not the best idea in the world however because of the excersises i have been doing my body felt stronger than it ever has. I have no technique at running downhill and would normally end up with a tight back doing that type of race where as this time no tightness. Thanks for all your help and advice”
“The first time I saw Dave with chronic back pain I was struggling to walk properly when I went in but I walked out more or less back to normal, and this is a normal result for Dave. The treatments are different to any I’ve experienced but my whole posture, long term injuries and problems continue to improve. Although some of the treatments are not pleasant the pain is well worth it for the results gained. If you need a physio go and see Dave and/or his colleagues.”
“5 years after breaking my leg and 3 surgeries later, Dave O’Sullivan was recommended to me after I received NHS physio where I was told I was a lost cause! Dave’s work is fantastic, I felt an improvement after the first visit and now feel better than ever. He explains everything, follows up the treatment with easy to follow videos and is a nice guy. I wouldn’t hesitate to recommend Dave!”
“A 140-mile round trip to visit Dave is well worth it as he’s restored my confidence to overcome injury, using techniques you will probably not encounter elsewhere. Dave’s manner is excellent, taking time to explain things simply and being available to clarify concerns. Many exercises prescribed are provided by video link with is far superior to the dodgy photocopied exercise sheets traditionally supplied as they ensure you can review and perform your rehab using good technique. In my opinion the ProSport experience is years ahead of the game as it adopts the advances being made in its field whereas regular Yellow Pages clincs stick to dated methods. A big plus is that Dave is also interested in getting you right.”
“I’d been struggling for the best part of a year with what I (and my old physio) thought was a damaged hamstring. I’d heard about Pro Sport and read about their Soft Tissue Release Techniques and thought I’d nothing to lose by trying a new approach. Thank goodness I did….. Darragh Sheehy correctly identified I actually had a partially trapped Sciatic nerve and set about “releasing” it…. That’s another way of saying pain…..but it really is “no pain, no gain”. After one session I left feeling considerably better. I ran at the weekend with a huge grin on my face……I was thinking “I’m back!” A few sessions later and following Darragh’s exercise regime I’d improved again and within a few months had a new 5k PB.”
“Pro Sport Physiotherapy are amazing! I was having trouble with my hip whilst running over a certain distance. Shane worked out within 15 minutes that a tiny set of muscles near scar tissue was preventing my glute and core from firing. I worked on my exercises for a week and returned to my next appointment to find I was cured. A couple of sessions followed to ease my aching muscles now they were working and I am now fully fit to run my first ever half marathon this autumn. I have recommended the company to anyone who will listen. They are professional, knowledgable, fast workers and friendly. 5 star service with a smile :)”