I tried sciatic nerve flossing for lower back pain. Understanding it through anatomy makes it clearer.

Lower back pain that doesn't change even after continuing to visit an osteopathic clinic.

One day, I found the term "sciatic nerve flossing".

I had never heard of it. But I was curious, so I tried it.

When I understood the mechanism from an anatomical perspective, I could see why it works.

Today, I am writing a record of that.

What is the sciatic nerve?

First, I will understand it from anatomy.

The sciatic nerve is the longest and thickest nerve in the human body.

坐骨神経：

腰椎・仙骨から始まる
　↓
梨状筋（お尻の深部にある筋肉）の下を通る
　↓
大腿の後ろ側を通る
　↓
膝の裏を通る
　↓
足先まで走る

A single nerve runs from the lower back to the tips of the toes.

That is why when a problem occurs in the sciatic nerve, it appears not only as lower back pain but also as numbness and pain in the legs.

Why do lower back pain and numbness occur?

The sciatic nerve is originally designed to move smoothly between muscles and tissues.

However, if long hours of desk work, poor posture, and lack of exercise continue, the nerve adheres to the surrounding tissues.

坐骨神経の癒着が起きると：

・神経の滑走性が低下する
→ 動きが硬くなる

・血流が悪くなる
→ 神経に栄養が届きにくくなる

・圧迫される
→ 腰痛・足のしびれ・坐骨神経痛が起きる

In other words, it is said that one of the causes of lower back pain is "nerve adhesion and decreased gliding ability."

Treatments at osteopathic clinics approach muscles and joints.

But it seems that approaches to the nerves are not often performed.

What is sciatic nerve flossing?

Flossing means moving the nerve like dental floss.

フロッシングの仕組み：

神経を引っ張ったり緩めたりする動きを繰り返す
　↓
神経が組織の間を滑るように動く
　↓
癒着が剥がれる
　↓
血流が改善される
　↓
神経の滑走性が回復する
　↓
腰痛・しびれが改善される

While massages and osteopathic clinics approach "muscles and joints," flossing seems to be something that approaches the "nerves" directly.

The actual method

Basic sciatic nerve flossing

準備：
椅子に浅く座る

やり方：
1. 片方の足を前に伸ばす
2. つま先を上に向ける（足首を曲げる）
　→ 坐骨神経が引っ張られる
3. つま先を下に向ける（足首を伸ばす）
　→ 坐骨神経が緩む
4. ゆっくり10〜15回繰り返す
5. 反対側も同様に行う

ポイント：
・ゆっくり・リズミカルに動かす
・強い痛みが出たら即止める
・1日2〜3回が目安

Application: Flossing while lying down

準備：
仰向けに寝る

やり方：
1. 片方の膝を両手で抱えて胸に引き寄せる
2. その状態でつま先を上下に動かす
　→ 上に向ける：神経が引っ張られる
　→ 下に向ける：神経が緩む
3. ゆっくり10〜15回繰り返す
4. 反対側も同様に行う

Points of caution

以下の場合は必ず医師に相談してから行う：

・強い足のしびれがある
・椎間板ヘルニアの診断を受けている
・脊柱管狭窄症の診断を受けている
・安静にしていても痛みがある

フロッシング中に強い痛みや
しびれが増す場合は即止める。

Combining with protein increases effectiveness

When nerve gliding is improved through flossing, the repair of tissues surrounding the nerve also progresses.

Protein serves as the material for that repair.

フロッシングの前後に：
タンパク質を摂る
→ 神経・筋肉・組織の修復材料を補給する
→ 回復が早まる

Exercise and nutrition are always a set.

Summary

• The sciatic nerve is the longest and thickest nerve in the human body, running from the lower back to the toes

• Adhesions and reduced gliding ability cause lower back pain and numbness

• Flossing is an approach that moves the nerve to peel away adhesions

• Can be done while sitting in a chair or lying down

• If strong pain occurs, stop immediately and consult a doctor

• Combining with protein speeds up recovery

They didn't teach me this at the osteopathic clinic.

Trying it out gave me a new perspective on lower back pain.

Click here for lower back pain improvement training →

Continuing to record on X → @kenko_shisan

※This article is a record of personal experience and research. It is not medical advice.