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
Lower Back Pain Causes 360 6924264 Adams Chiropractic Silverdale WA HD
If you suffer from lower back pain, your injurymay steam from three common causes. I'm Kurt Adams i've been in practicehere in Kitsap County for 28 years. In this tutorial we're going to explain thesecauses and offer you a safe effective nondrug treatment option to help rid you of your pain. The first type of condition we see here commonlyare strains and sprains. This is usually caused by lifting and twisting, slips and falls andmotor vehicle accidents. Ligaments and muscles have been stretched and torn causing vertebraeto become misaligned or hyper mobile. We address these problems with with chiropracticadjustments that help realign the joints and
improve spinal function. Leading to decreasedpain, inflammation and swelling. Our team of Licensed Massage Therapist alsohelp this kind of condition tremendously by addressing these inflamed soft tissues andligaments. If you are sedentary or sit at a computerfor long periods of time this can often lead to a second type of condition we effectivelytreat which is Sciatica. This is caused by discs bulging onto a largenerve that runs from your lower back down the back or side of your leg all the way toyour feet. Chiropractic helps this tremendously by improvingjoint function and alignment. Thereby decreasing
disc bulging. We also utilize traction anddecompression of the disc that offers patients tremendously amounts of relief. And the last but certainly not least is hipand pelvis pain. This is usually caused by un level legs andor pelvis that can causeun do stresses when we walk. This can often lead to hip, knee and even feet pain. We use a specially designed table that willgently and safely correct these pelvic and leg imbalances. In some cases we will prescribeyou heel lifts or custom orthotics to help aid your stabilization.
So whether it sprains or strains, sciaticneuralgia caused by bulged discs or hip and pelvic imbalances that effect our stride andthe way we walk, chiropractic is often a safe, effective first choice for many of our patients. If you or someone you know are experiencingthese problems we would love to help. Call us to schedule and appointment today.When you do, mention this tutorial and you will receive a complementary consultation. This will allow us to determine whether you'rea candidate for care. I hope your found this information helpful.Your lower back pain can be relieved.
Let's end it together.
Can I heal my torn ROTATOR CUFF
A common question that we get in the is can I heal my rotator cuff injuryé Before we answer that question, let's take a lookat what the rotator cuff is and then see what we can do about it. First of all, the rotatorcuff consists of 4 muscles that attach to the shoulder blade and that attach to the arm.The shoulder blade is the bone in back of the shoulder. So if you are looking at myright shoulder, this would be the shoulder blade. This is the arm bone or the humerus.This is the collarbone or the clavicle going across. And this is a little bone called theacromion. What the acromion is is a little extension that is right here off of the shoulderblade. The rotator cuff is 4 muscles. One
muscle is in the front. Three muscles areon the back side of the shoulder blade. Why is that importanté One of those muscle goesthrough a small space right here. The big fancy term for that is subacromial space.What happens is as we age or because of an injury of because we sleep like this, overa period of time, that space can close down. What that does is that pinches on the tendon.Over time that can cause a rotator cuff tear or with most people that we see in the, what happens is they get a condition called rotator cuff impingement. What theperson will say is either I have pain right here or perhaps out a little bit and especiallyit will be aggravated with reaching behind
the back, raising the arm up to the side, reachingoverhead or sleeping on my stomach or on my side with my arm like this. Some peoplewill also note if they are driving that the affected side their hand is on the wheel,that they will experience some pain with that as well. Now, can we heal thaté Well let me ask youthis question or let's take a look at it like this: is there anything that we can do toopen up that space and relieve pressure on the rotator cuffé The answer is yes. Just lookingat it from the issue right here, what is the first thing that we can doé Well there aremanual, handson physical therapy techniques from a good Physical Therapistthat can pull the arm down and open up this
space. It is very gentle. It is not rough.There is no popping or cracking or anything like that. There is a series of movements thata trained Physical Therapist can do to increase the space here. What does that doéIt decreases inflammation. It decreases pain. It allows the tendon to heal. In mostcases, the person gets their full range of motion back and they get full strength back.Now as the listener, you are probably not interested in any of those things outsideof decreased pain. Well what that means is you can get back to the activities that youwant to do. Perhaps it is getting dressed. Perhaps it is reaching behind your back ordoing another activity without that pain and
discomfort. You can get your life back. Wedo handson techniques to open that up. Then we retrain the muscles that control thatjoint, that control that area to keep it that way. So the answer to the question, can I healmy rotator cuff injury is yes, for most people. If there is a full thickness rotator cufftear, can that be healedé That is a tough one. Some people who are relatively healthy andwork hard in physical therapy, what can happen is with all of the other muscles thatsurround that joint, they can make that area strong enough that it compensates for thetear that they have. Occasionally surgery is needed. Occasionally when good physical therapyfails, a surgeon will go in and open
up that space. What they do is literally theycut away the bone here an open up that space where that tendon slides through. Theycan also do a repair and a few other things. For most people, 90% of the time,with a normal rotator cuff injury or a rotator cuff impingement, good physical therapy withhandson training and the right exercise, we can open up that space, keep it that wayand heal.