How To Massage Sciatica Trigger Points

If you’re experiencing pain from sciatica, one of the most effective ways to relieve it is through massage therapy.

By using various massage techniques, specifically targeting trigger points in the affected areas, you can alleviate pain and improve mobility. 

In this article, we’ll discuss what sciatica is, how it causes pain, and look at techniques for massage therapy that can help provide relief.

At a glance: Massaging Sciatica Trigger Points

Trigger Point AreaLocation DescriptionMassage TechniqueSelf-Massage Tool
Piriformis MuscleLocated deep in the buttocks, near the hip jointApply deep, sustained pressure; use cross-fiber frictionFoam roller, tennis ball
Gluteus Medius and MinimusLocated in the upper and outer part of the buttocksUse kneading and circular motions with fingers or palmsMassage ball, foam roller
Lower Back (Lumbar)Located on either side of the spine in the lower back regionApply gentle pressure with thumbs, moving in circlesFoam roller, massage ball
HamstringsLocated at the back of the thigh, from the hip to the kneeUse long, sweeping strokes and kneading motionsFoam roller, massage stick
Quadratus LumborumLocated at the lower back, just above the hip bone and below the last ribApply firm, deep pressure with fingers or knucklesMassage ball, foam roller
Iliopsoas MuscleLocated deep within the abdomen, connecting the lower spine to the top of the thighUse deep, slow pressure with fingers or knucklesMassage ball, foam roller

When massaging sciatica trigger points, be sure to start gently and gradually increase pressure to avoid causing additional pain.

If you’re unsure about the location of these trigger points or the appropriate technique to use, consult a professional massage therapist or healthcare provider.

Always listen to your body and stop if the massage causes discomfort. Regular self-massage, stretching, and exercise can help prevent sciatica flare-ups and improve overall well-being.

What is Sciatica and How Does It Cause Pain?

The Sciatic Nerve and Its Importance

The sciatic nerve is the largest nerve in the body, running from the lower back, down the leg to the foot. The nerve roots that make up the sciatic nerve begin in the lumbar spine, or lower back, and extend to the buttocks, where the nerve then gets divided into branches.

Causes of Sciatica Pain

Sciatica pain is typically caused by a pinched nerve in the lower back, which can be due to several factors. These include spinal stenosis, where the spinal canal narrows and compresses the nerve roots, degenerative disc disease that causes the discs of the spine to degenerate, and herniated discs, where the gel-like substance in between the vertebrae bulges out and compresses the nerve roots.

Trigger Points and Their Role in Sciatica Pain

Trigger points are tight knots that can develop in muscles and cause pain, often in a different part of the body where the trigger point is located. In the case of sciatica, trigger points can refer pain down the leg, making it a contributing factor in sciatica pain. By targeting these knots through massage therapy, you can alleviate the pain and improve mobility.

How Can Massage Therapy Help Relieve Sciatica Pain?

Massage Techniques for Sciatica Pain Relief

Deep tissue massage is often used to relieve sciatica pain, targeting the deeper layers of the muscles in the affected areas. By applying pressure on the sciatic nerve and areas of tension, the deep tissue massage can help release the trigger points and provide relief. Another technique used in massage therapy is Swedish massage, which uses long, flowing strokes and kneading techniques to reduce tension and improve circulation in the affected areas.

Trigger Point Therapy for Sciatica Pain

Trigger point therapy involves applying direct pressure to specific trigger points in the muscles that refer pain to other parts of the body. By releasing these knots, the therapy can provide relief for sciatica pain caused by trigger points.

Deep Tissue Massage for Sciatica Pain Relief

Deep tissue massage can be an effective way of releasing tension in the muscles and providing relief from sciatica pain. It involves applying pressure to the deeper layers of muscle tissue and trigger points to release and stretch the muscle fibers, reducing pain and improving mobility.

DIY Massage for Sciatica Pain Relief

Using a Tennis Ball to Massage Trigger Points

One way to relieve sciatica pain is by using a tennis ball to apply pressure on the trigger points in your lower back. Simply place the tennis ball under the affected area and press down, holding for a few seconds. Repeat this process several times, moving the ball around to work on different trigger points in the affected areas.

How to Massage the Gluteus Minimus Muscle to Relieve Sciatica Pain

The gluteus minimus muscle is located in the buttock area and can be a trigger point for sciatica pain. To massage this area, lie on your back and bend your knees so that your feet are flat on the ground. With the tennis ball under your buttock, move your hips around, so that the ball is massaging the affected area. Repeat this process several times, moving to different trigger points in the muscle.

Applying Pressure to Trigger Points in the Lower Back for Pain Relief

To relieve pain in the lower back caused by trigger points, you can use a foam roller to apply pressure on the affected area. Lie on your back with the foam roller under your lower back, and use your legs to move your body up and down, rolling the foam roller up and down your back. This can help to release any tension and alleviate the pain.

When Should You See a Massage Therapist for Sciatica Pain?

Benefits of Seeing a Licensed Massage Therapist for Sciatica Pain

If you’re suffering from sciatica or experiencing pain from sciatica, it’s important to seek medical attention. A licensed massage therapist can help diagnose the cause of your pain, develop a personalized treatment plan, and provide effective massage therapy techniques to relieve the pain.

Massage Therapy for Sciatica Pain Caused by Herniated Disc

If the cause of your sciatica pain is a herniated disc, massage therapy can be used to relieve the symptoms. A licensed massage therapist can provide deep tissue massage and other techniques to reduce inflammation, increase blood flow to the affected area, and alleviate the pain.

Massage Therapy for Sciatica Pain Caused by Spinal Stenosis or Degenerative Disc Disease

Massage therapy can also be used to alleviate sciatica pain caused by spinal stenosis or degenerative disc disease. A licensed massage therapist can use techniques such as trigger point therapy and deep tissue massage to relieve tension, reduce pain, and improve mobility in the affected areas.

What are trigger points?

Trigger points are hyperirritable spots in muscles that produce pain and discomfort when pressure is applied.

What are sciatica trigger points?

Sciatica trigger points are specific points in the gluteus minimus and other muscles that, when pressed, can relieve pain and discomfort caused by sciatic nerve compression.

What is sciatic pain?

Sciatic pain is a type of nerve pain that occurs when the sciatic nerve is compressed, leading to numbness, tingling, and radiating pain in the lower back and one side of the body.

How can massage help with sciatica?

Massage can help relieve muscle tension and pain around the sciatic nerve, which can reduce the risk of sciatica and provide sciatic pain relief.

What is a tennis ball massage?

A tennis ball massage is a type of self-massage that uses a tennis ball to apply pressure to trigger points and tight muscles around the sciatic nerve and lower back.

How can massage guns help with sciatica?

Massage guns provide deep tissue massage that can help relieve muscle tension and pain around the sciatic nerve, providing sciatic pain relief.

What is a lacrosse ball massage?

A lacrosse ball massage is a more intense form of self-massage that uses a small, hard ball (such as a lacrosse ball) to apply pressure to trigger points and tight muscles.

Can sciatica also cause pain elsewhere in the body?

Yes, sciatica can also cause pain and discomfort in other areas of the body, such as the hips, legs, and feet.

What are some other treatments for sciatica?

Other treatments for sciatica include stretching, physical therapy, chiropractic care, and surgery in severe cases.

How does massage stimulate sciatica trigger points?

Massage stimulates sciatica trigger points by increasing blood flow and releasing tension in muscles, which can provide sciatic pain relief and reduce the risk of sciatica.


Whether you choose to receive professional massage therapy or try DIY massage techniques, it’s important to listen to your body and seek medical attention if necessary.

Massage therapy can be an effective way to treat and relieve sciatica pain caused by trigger points, herniated discs, spinal stenosis, or degenerative disc disease.

Take control of your pain with the help of massage therapy and improve your quality of life.