Top 3 Exercises for Sciatica and Pinched Nerve
Have you heard of sciaticaé A lot of peoplecomplain about nerve pain down the back of their leg. Usually the cause is withinthe lower back or pelvis. I'm going to give you 2 stretches today for the sciatic nerve. Itis the largest nerve in the body. It runs down the back of the leg and splits into two behindthe knee. It runs the whole way to the foot. It can cause shooting pain, numbness, tingling,dead leg feeling or the feeling that your leg is falling asleep. The first exercise is this. It is called flossing.We are going to sit up nice and straight here. What you are going to do is straightenthe affected leg or the leg with pain.
Stretch that leg out and look up at the sametime. As you are doing this, if you are doing it right and you are doing it on thepainful leg, it could actually make the symptoms travel down your leg. That is ok.You are putting a stretch on the nerve. We are going to hold that 5 seconds. Then bendyour knee and look down. 5 second hold here. 5 second hold, 10 times each way. Thisis called flossing. The next exercise is called a slump stretch.Same idea here, as you are doing this exercise, you could experience increased symptomsdown the leg and that is ok. Outside of the flossing or this exercise,no other exercise should increase the pain
travelling down the leg. Everything else shouldactually decrease the pain in the leg and you will experience more pain in yourlower back. What we do is this: Feet against the wall, knees straight, fingers interlockedbehind the head. Then you are going to slump forward. So bring your elbows in. Thereyou go. This should cause pretty sharp symptoms down the back of your leg. It iscalled the slump stretch and it is ok to feel increased pain down the back of the leg. Wehold this for 30 seconds and we do 3 of them in the . Now if that is too difficult,if that is too advanced, here is what you can do: Place your arms behind you and situp and arch your back. What you want to
try to do is if that is too much for you,if that is too intense, you can place your arms behind your back and simply arch your back.Rock your pelvis forward. That will do the same exact thing but it is a little less intensethan interlocking your fingers behind your neck and leaning forward. This is a littlemore basic. So you can modify. The same idea though 30 seconds, 3 times. If you canat least get yourself to sit up straight with the legs straight, feet flat against the wall,you are in good shape. The third exercise you should do for sciaticaor symptoms running down your leg is this: Realize that with symptoms travelling downyour leg, often there isnt a problem within
the leg. The problem is within the lower backor the pelvis. The sciatic nerve, the nerve roots where it originates is in your lowerback. If you are getting pressure on the nerve roots there either from disc degeneration,from a herniated disc or, as is also common, a problem within the pelvis and the sacroiliacjoint. If you have a problem there that is putting increased pressure on the nerve, thatis what creates the symptoms in your leg. You can think about it like this: if you havea long garden hose and there is water running through it and you pinch one end,obviously at the other end you are going to have less water flow. Same idea in your body.If you pinch that sciatic nerve, that is
what creates the symptoms. That is what changeswhat you are feeling down your leg. The solution isn't to continually addressthe problems in your leg. Or to put heat on your leg or ice on your leg. The solution is torelieve the pressure on the other end of the garden hose or the other end of the sciaticnerve. So what you need to do is figure out what is causing the symptoms down your leg.A good Physical Therapist can help you do that and they can decipher through testingwhether it is coming from arthritis or disc degeneration or stenosis in your back, a herniateddisc or a problem in your pelvis. So the third exercise that you should be doingis the 3 exercises that are addressing the
Urgency To Urinate But Cant Go What Causes This
gt;gt;gt; DR. JERRY BLAIVAS: If you have to rushto the bathroom and you have a hard time going, first all of all it is a very common problem.The rushing to the bathroom part is caused by the symptom urgency and urgency is partof a symptom complex that we call overactive bladder. So if you have to rush to the bathroom,there are only two possible genetic causes. One is that you get the feeling like you haveto go without there being any underlying reason, that is a hypersensitive bladder, and thesecond is because the bladder actually starts to contract by itself, we call that involuntarybladder contraction. So if you have the problem, that you havea hypersensitive bladder, there are lots of
different causes of that. Probably the mostcommon in everyday life is just irritants that you drink. The most common culprit iscoffee. There are other causes like urinary tract infection, even a blockage by a prostateor by a dropped bladder can cause the same problem. But why once you get there, if you have sucha bad urge, you rush to the bathroom, why cannot you go once you get thereé Well, thereare a few causes of that. Probably the most common cause is simply that there is not enoughin your bladder to allow you to go easily. Ordinarily, in order to urinate easily ornormally, the bladder has to have a certain
degree of fullness to it. If you get an abnormal sensation before thebladder is very full, even though you feel like you have to go, when you get there, thereis little in your bladder and you cannot go very easily. Probably the most common causeof that is just simply urinary tract infection, but again prostate problems in men causinga blockage can do with a dropped bladder in women can cause exactly the same problem. Another cause of not being able to go is ifthe bladder itself is weak and there is lots of causes for a weak bladder, the most commonthough are blockages that have not been treated
and then finally this is redundant becauseI dealt with it in answering the question already, but another reason why you mightnot be able to go is because of the blockage and once again the blockage in men is mostlikely due to prostate problem, and in women it is most likely due to a dropped bladderand commonly after surgery to correct urinary incontinence. Fortunately, no matter what the problem, wegenerally have an effective treatment so, just because you have the symptoms, you shouldnot get discouraged. See a . With the proper diagnosis, there is generally an effectivetreatment.