Massage Techniques for Sciatica Pain

15th January 2025

Sciatica is an all too common condition which sometimes causes intense pain and discomfort for sufferers. Massages can be an effective and therapeutic method for reducing sciatica pain and gaining control over the condition.

Can massage therapy help with sciatica pain?

Massage therapy can help with sciatica pain in a variety of ways. It relaxes tense muscles and reduces pressure in targeted areas. As sciatica is caused by trapped or compressed nerves, these massage effects often reduce and ease pain, and can even eliminate pain entirely.

The first stage of massage therapy when treating sciatica is identifying the area which is causing your pain. Generally, it makes more sense to localise the massage around a specific area to achieve the best results for pain relief. It might be a specific area of muscles or tissues which are inflamed causing your problems, so we will look to target this first, and fix the problem at its roots.


What types of massage are best for sciatica?

Deep Tissue Massage

For sciatica, a deep tissue massage is normally the best option, and the first we would try. A deep tissue massage is very effective for pain relief as it targets deeper problem areas, as opposed to those on the surface level. Often, sciatica is caused by tense or swollen muscles deep below the surface, which a deep tissue massage can amend.

Deep tissue massage also helps release endorphins in your body, which are great for pain relief, and promote healing too.

Sports Massage

There are lots of other massage types which promote endorphin release though, such as a sports massage. A sports massage would be an ideal choice for sciatica relief if we determine that the cause of your pain is stemming from a muscle or area closer to the surface. This type of massage will help to increase range of motion and provide quick and effective sciatica pain relief.

Myofascial Release

A myofascial release is another massage type which can sometimes be good for sciatica. This will target the layer of tissue known as the ‘myofascial layer,’ which consists of soft tissues between the muscles and the skin. If these muscles become aggravated, they are likely to tense up, which can compress the sciatic nerve. Solving this issue through applying gentle pressure to find knots and trigger points often provides effective relief.

To fully understand which technique would be suitable for you, book an appointment with us today.

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What points do you massage to help with sciatica?

Massage Techniques for Sciatica Pain content image

To help with sciatica, there are a few points we would focus on which are likely to be causing issues:

  • Glutes - The gluteus maximus, medius and minimus can all become tight when not functioning properly; trigger pointing and mobilising these points can provide relief

  • Sacrum - A small bone at the base of the spine, the sacrum is sometimes a troublesome area - applying pressure around here can relieve tension effectively

  • Piriformis - This muscle is located in the buttocks and can spasm or tighten which compresses the sciatic nerve. Using gentle pressure on the knee area can stretch this muscle and provide relief from sciatica

  • Lower Back - Lower back pain can relate to sciatic pain, as the two are closely connected. Focusing on the lower back during a massage can help to work on the nerve

As experts in sciatica treatment, we aim to locate the source of the sciatica, and treat accordingly.

Can you release a sciatic nerve with massage?

You can release a sciatic nerve with massage therapy, as long as the correct area is targeted.

The right massage may relieve tension in trigger points, or loosen fascia (the connective tissue surrounding muscles), to free a trapped nerve. A massage could also relax tight muscles, or even increase blood flow to an area. Increased blood flow may also help reduce swelling or inflammation, which might be the cause of a trapped sciatic nerve.


How a sports massage can alleviate sciatic pain

A sports massage can alleviate sciatic pain in a lot of ways, some physical, some mental, and even some hormonal:

  • Reduce muscle tension - Deep tissue techniques focus on the lower back and buttock muscles, reducing tension and alleviating pain.

  • Improve circulation - All massage techniques increase blood flow in the targeted area. Better circulation encourages regular function and promotes healing.

  • Reduce stress - Massages release many beneficial chemicals in the body, which can result in stress relief, and increase pain tolerance.

  • Increase flexibility and range of motion - A massage can help increase flexibility and return regular function to certain areas of the body.

  • Release endorphins - Massages stimulate the release of endorphins, which will help relieve pain and promote relaxation.

  • Improving sleep/wellbeing - Due to the hormones released by massages, you should find sleeping easier. Improved sleep increases pain thresholds, and increases general wellbeing.


At Injury Mechanics, we are experts at treating sciatica pain quickly and effectively, as well as equipping you with the tools to manage your pain long term.

Book an Appointment with Us Today