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!.
Lower Back Stretches to Relieve Back Pain Ep41
If you feel like your lower back needs a goodstretch after a run, a workout, or even a long day in the office, let me show you fiveof my favourite lower back stretches. Before I get into demonstrating the differentexercises, it's important for me to mention that there are of course different potentialcauses for the tightness in your back. Sometimes the muscles of the lower back gettight and feel like they need stretching as a result of weakness, or to protect a moresignificant injury. It's important that if you're regularlyexperiencing lower back pain and stiffness, that you get a physical therapist to assessyour back and determine the root cause.
That said, let's take a look at these exercisesso you can get started right now. The cobra stretch from the elbows is a gentlyway of working your lower back into extension from topdown, you can then progress to supportingyourself on your hands as your extension improves. Begin by lying facedown on the floor. Bringyour hands palms down in front of your face and press your forearms into the ground tolever your chest off the floor. Be sure to breathe out as you push yourselfoff the ground. When this is easy, you can progress onto workingwith straight arms, pushing only through your hands. This will increase the amount of extensionrequired from your lower back.
Aim for 10 x 10 second holds in the extendedposition. This exercise is particularly good for thosewho suffer from lumbar disc problems. Those who have irritable lumbar facet joints, howevershould avoid it. Child's pose is a fantastic stretch intolumbar flexion, as well as thoracic extension. Begin by kneeling upright. From there sitback onto your heels, and band forward to bring your torso down to the ground. Reach your arms forwards and feel your chestsink downwards to the ground as you breathe out and relax.
Once you're in this position. Maintain thepose for 2040 seconds 35 times This stretch is fantastic to reach musculartightness in the lower back, but should be approached with caution if you know you sufferfrom a lumber disc bulge or prolapse. Knee hugs are a supersimple way of achievinga stretch through the muscles of the lower back, while also working on hip flexion. Lying on your back on the ground, bring bothknees up towards your chest and wrap your arms around them, hugging them tightly. You can do this either with both legs, orone at a time.
Maintain the stretch for 2040 seconds 35times. One of my favourite exercises to work on lumbarstiffness is the simple knee drops exercise. Lying on your back, you can either do thiswith your feet flat on the ground, or with them elevated, making the exercise more difficult. Place your arms directly out to your sides,which will help to keep your shoulders down as you drop your knees from side to side. You should aim to keep your knees and anklestogether as you allow your knees to drop together slowly, with control from the left to theright, and back again.
Aim to do 3 sets of 20 of these knee drops. The Iron cross exercise is a somewhat moreadvanced option, which will not only give you a good lower back stretch, but also inmany cases a lateral hamstring stretch too depending where you're tight. As per the knee drop exercise, spread yourarms out to your sides and aim to keep your shoulders on the ground as you perform thedrill. From there keep one leg relatively straightand kick the other leg across towards the opposite hand.