Sciatic Nerve Pain Stretches Exercises Ask Jo
Hey y'all, it's Jo and my assistantwith me today is Bailey again. And today I'm going to be talking about your piriformis.So lots of times I hear people say they've got that sciatic nerve, well actually everybodyhas a sciatic nerve, but you can have pain coming from that nerve, and a lot of timesthat piriformis muscle is causing the pain. So we're gonna show you some stretches tostretch out your piriformis and hopefully get rid of that sciatic nerve pain. Alrightlet's go on to our backs. Here we go. I think we're gonna maybe move Bailey out of the way.In the first stretch for your piriformis is a pretty simple one. A lot of pictures youmay get from your therapist will actually
show one leg down, I actually like for youto have it staying up so you can prop your foot over it. So your gonna make almost likea figure 4 with your legs and then what you're gonna do, the side that's hurting, so my leftside is hurting, I'm gonna cross that leg over. And what I'm gonna do is I'm gonna bringmy knee with my opposite hand towards my shoulder over here. So I'm pulling this leg up and acrossmy body. And what you wanna do same kind of thing with all the stretches, you wanna pulland you wanna feel a stretch under there. Soon as you feel a really good stretch youwanna hold it for 30 seconds. So remember up and across the body. Just coming up isnot gonna get that piriformis stretch. But
coming up and across the body like I'm tryingto bring that knee towards my shoulder. Holding it there for about 30 secondsa real 30 seconds.And then coming back down and you wanna do that 3 times. Now the next one to do, sometimesthis is a little harder for people, but what your gonna do is your gonna keep that samefigure 4, and what your gonna do is your gonna take your hands and on the opposite side thatit's hurting, so the hurting side is still up crossed over it's still my left side. I'mgonna take my hands and put them underneath my thigh, and I'm gonna bring my leg up, andI'm gonna pull until I feel that stretch underneath there. Now some people might have a hard timegrabbing on to their leg here, so again you
can use your belt, or your dog leash and putit under, around your leg, and pull up towards you like this. Same kind of thing, you wantto hold that stretch for 30 secondsbye Bailey, we'll see you later and then 3 times each.Alright, so now you're gonna bring that down getting it nice and stretched. For those ofyou that need a stronger stretch, those might not be stretching it out quite as much, whatI'm gonna have you do is I'm gonna have you turn over. And what your gonna do is the sidethat's hurt again, my left side, I'm gonna bring my leg up across. Now as you can see,this is something you have to be pretty high level, pretty flexible to do, but it's gonnaget a fantastic stretch. So your gonna put
your knee over across your body, and bringyour body down. So it's almost that same concept, you're bringing that knee towards the oppositeshoulder, but what you're doing now, is you're using your body weight to bring it down. Youcan stretch that back leg as far as you can. You can bring your arms down, but that kneeis essentially going towards that opposite shoulder. 30 second stretch, 3 times each.Alright and there you have it. Those were your piriformis stretches. So if you had somepressure on that sciatic nerve, hopefully that will loosen it up a little bit. So ifyou like my hair, or if you like the stretches, please click quot;likequot; and leave me a comment.And if you'd like to see some more stretch
tutorials, or if you'd like to go see some educationaltutorials, please go to AskJo . And remember, Be Safe. Have Fun. And I hope youget to feeling better y'all!.
Athlete w Bulging Disc Low Back Sciatica Pain Gets Relief Lacey Olympia WA David Warwick
Hi I am David Warwick of Warwick Chiropracticin Lacey Olympia Washington and we have David here. David was doing what a lot of peopledo, including myself. We lift heavy, we hurt ourselves. You did a good job on this onedidn't youé Yes I did. So go heavy or go home is usually the philosophy and when we usethose free style weights there is a good chance we are going to knock our lower back or knocka disc out of position and create some bulging herniation on that. He felt the pop in thelower back and we worked on it now for a few visits, at least 3 maybe even 4 visits. Ihad him seeing a primary doc as well. Are you taking the muscle relaxers now a littlebité Did he prescribe anyé Naproxen and vicoden.
Okay the vicoden is helping you relax a littlebit more. So sometimes we even need a little bit of help depending on how bad you injuredyourself but when you combine multiple modalities it is very effective. So I am going to takeyou through. We have got a good pinching of that nerve coming out of maybe L4 L5 but Iam thinking more L5 going down the back of the leg and to the side and you can feel completenumbness and parethesia on this side. Can you feel when I do this right hereé Did youfeel thaté I did feel that. Okay. Right hereé Did you feel thaté I feel when you start.Then it disappearsé So what happens is that nerve pattern that is going on, that nerveis talking to a certain pattern in the skin
so now we are going to be looking and workingwith those lower back nerves, taking the pressure off of them. I am sure there is more thanone. We have got a really good start, he is moving, he is bending a little bit, gettingmore motion back a little bit so let's start out I want you to start with raising yourright leg, don't bend the knee. Back down, try the other one. Okay, noticeable difference.This is primarily a sacral check. There is a lot of grouping of nerves that come outof there, exactly 10 pair or group of nerves that branch out that can affect down eveninto the lower back and L5 area. You saw the difference in his ability to raise and notraise that leg. Quite significant so I am
going to help bring that sacral bone overa little bit. Try raising that leg, right leg. Significantly better. He was pretty lockedup. No more going heavy or go home for you. I am adjusting the sacral to the side usingthe drop piece here. Can you raise that right leg for me. Significant difference already,so he is definitely responding. I am hoping he doesn't have to go for the MRI but I thinkwe should get it anyway. Do you feel the differenceé Yeah. Can you put your right hand on yourlower backé We are going to test L5. I don't see a big difference or a change right there.I am going to bring it into position 2. Nothing, just a little bit where one leg goes a littlebit further. Hand down. So we are going to
actually adjust this spine right here. Goahead left hand lower back. Right leg goes short, goes longer. Hand down, let's haveyou lay on your left. Top leg right there, let me do the work. I'll go easy with youhere. We are right at L4. Okay let's go the opposite direction. So we can either pushor pull the vertabrae. Not a lot of release in that area, this was the side last timethat helped him. That was it, that was even more movement than last time. Face down. Goahead raise that right leg for me. Big difference. So the communication happens to the leg, happensto the nerves down to the muscles to create that motion or movement. Chiropractors cando it many different ways of assessing it.
You can feel for loss of motion, you can feelfor heat, you can do muscle testing. If we just want to test that space we can test byhaving the patient actually do certain movements. We can push into the area of correction orinto misalignment so I am going to begin with some of the traction with him to open up thatjoint space and help some of that disc get off that nerve. You okay, is that tot muchéNope. So each visit that he was coming in, first couple of visits there was so much swellingand here is what happens when you get injured out there scar tissue starts to lay down inday 3, laying it's foundation, that is what makes it so difficult. Even in 3 weeks periodof time there is a significant amount of change
Best Chair Worst Chair
Now here we go about the best and theworst chair. Remember that the principles are that we have to try and keepas close as possible as we can to that sbend when we're in sitting. Now thisfunny little chair here on the right is as cheap as chips. They're often thesort of chairs that you see in a scout hall or amunicipal hall. They stack by sitting one on top of the other. The reason I like thatchair is because of that angle there, and it's because that angle fairly closelyapproximates that angle, so that you can get back and keep that lumbarhollow. You're not being pushed forward
here, and there are many chairs that dothis but funnily enough they are usually the less expensive chairs, andthat's quite a pronounced back angle and that's why i like it. So let's have alook at some real shockers. This possibly is the worst chair of all, in fact it makes mewince. I think I remember my grandmother having chairs like this, and me beingnot comfortable sitting in them when I was a very small child. And the reason is thatthey actually encourage you to slump. So you're uncomfortable within moments, youcan't even stuff anything in here because it'll disappear through thehole. This is also a very bad chair because
it doesn't give anysupport down here in the lumbar spine but also your thoracic spine is pushedforward here. Same here, this is very common to see in Italian restaurants,completely flat base of the chair and at completely right angles to a completelystraight back. This is the old Chesterfield chair which I dislike for differentreasons, mainly because the seat of the chair is far too deep so you can't reallyget the back support helping you at all, and I think that's even got a bit of ahollow. So this needs to be well padded up with pillows for you to ever becomfortable in that chair.
Lots of people when they have a badback think they should go to this sort of chair, a kneeling chair on the left ora saddle chair on the right. I'm afraid that's not quite the case, because whenyour back is bad you can't get the muscles of your spine to switch off. Yourerector spinae muscles are on duty all the time, and that's one of the reasonsthat your back stays bad. It's a neurophysiological thing that switchesthe back muscles on, but if you're trying also, doing the very best that you can and outlayinga small fortune to buy one of these chairs, unfortunately you areencouraging those back muscles to stay
switched on which is why they arenot the answer and people usually end up discarding them. These chairs arefantastic for stopping you getting a bad back, but onceyou're in a bad back then you need the support, and even the chair on theright here doesn't have good support. Look, it's a straight support and youknow already that if that went to go back slightly, so that you could thatyou could arch, that would be much more comfortable. Bear in mind that the saddle is ideal becausethe sitting posture on horseback is just about perfect because you keep yourlumbar hollow. The legs are quite low, the
Americans wear a longer stirrup than the English who wear it very short, the Australians wear their stirrups aboutthe right length but I would say that. So the sitting posture on a horse isenviable and this is trying to replicate that, but not ideal if your back is bad.This is two good chairs, and the reason they're both good is this angle, so that your upper thoracic kyphosis can be accommodated. You've got nice support there,especially if you sit your bottom right back to the back of the chair, and then youcan sit comfortably here. There's nice pressure here but there's accommodation here. Same with this, a nice angle, but what I like about this