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!.
Spine 101 Why we hurt Explaining Bone and Muscular Pain
Hello, my name is Jeff Aberle. And inthis tutorial I'm going to try and explain to you how the spine and spinal malpositionsand distortions can cause basically any type of ache or pain that you're experiencing.Whether it's headaches or knee problems or back pain or neck pain or tight muscles anywherein the body. All that's explainable and so in this short tutorial I'm going to try and domy best to explain that. What you're looking at now is a tutorial of normal spinal motion.And what I want you to kind of get from this is that every bone participates in the motion.Every bone is contributing. Every bone is moving. There's no stuck areas. And thingsare good. When you look from the front or
from the side here you see a curve in theneck. You see a curve in the thoracics. And you see a curve in the lumbars. From the backeverything is perfectly lined up. Now most people think that their spines look exactlylike this. And when they have an ache or a pain. They might even think that somethingsout in their back. They think that one or two little things have gone wrong. And theythink that they get a treatment or two and everything should be back to normal. And theyshould be pain free. This is what most people, I think, believe. But there's much more tothat. So let's just real quickly show what abnormal motion is like. And yes, this isa whole nother tutorial. This animation starts
out this way. So what we're doing is takinga happy, healthy spine and an unhappy spine. A very twisted up and distorted frame. Andbelieve me, a lot of people have this. You might be one of them. You might not look exactlylike this. You might not even look close to this. This curve on you might be up here.You might actually look fairly straight from the back, but over here you have multiplecurves all embeded within the primary curves. Remember how I said there was one neck curveand one thoracic curve. Well here you can see there's three curves in the thoracics.There's one there, there's a reverse one there and there's that one. Lot's of people havemultiple curves as you run your finger down
their back here or measure on xray. So ifyou've got a problem or an ache or a pain. It's probably why you're watching this tutorialactually. You probably have a whole bunch of these spinal distortions as well. And there'sno way you're fixing this in one or two treatments. It's impossible. You might be able to getrid of pain in one or two visits. That happens once in a while, but usually this is moreof a process to correct this stuff and reverse this back to this position. The good newsis it actually is possible to do that. That is the good news. Ok, let's go to the animation.So here what we're going to do is show that crooked, distorted spine and how it movesrelative to the normal spine. So here we go
through the same ranges of motion. Not thesame distances, but the same. I shouldn't say. The same types of motions, but the rangesare obviously going to be different. The actual value amounts in degrees. What I want youto notice here is that chunks of bone are moving relative to the other pieces. And you'llalso notice here that I cut the spine in half here. I'll show you why I did that here. Ididn't bother remaking this animation. With a full spine because I want to show you what'sinternal. But you see how all that moves as a chunké Now here it actually moves to theright and you can see individual motion there. But to the left that thing moved as a chunk.ablock. Now what's interesting is when someone
comes in with a spine like this and I actuallystart treating them. It feels like I'm working on a block of wood. So a lot of people, especiallyyoung people that haven't had a lot of time to get a lot of these distortions and twistsand all this stuff. They have more flexible spines so when I put them up against the walland they give themselves a hug and I push them lightly up against the wall. And youcan see other tutorials of the actual treatment being done. With someone like this it feelslike I'm pushing a block of wood up against my hand. And for maybe a teenager or somethinglike that, it's not that way. Or somebody that has good spinal health. Their spine actuallyfeels flexible. And that's really interesting.
Sciatic Nerve Pain During Pregnancy
I need your advice regarding sciatic nervepain during pregnancy. Pregnancy makes any sciatic nerve problemsyou have worse as it does carpal tunnel syndrome. I don't have carpal tunnel syndrome. The extra liters of fluids sloshing aroundyour body lead to extra pressure in the joints, whether your wrists or your ankles, whichcan put pressure on every nerve. That doesn't help me do much about it. Drink more water and fewer dehydrating drinkslike caffeinated soda or coffee so reduce the amount of water retention.
That sounds counter intuitive. Then there's the same advice they have forwhen your feet hurt due to fluid build up; put your feet up. Do you realize the sciatic nerve is in thebacké It usually takes the form of leg pain causedby the sciatic nerve getting pinched. Laying on your side to avoid putting pressureon it is one alternative. I don't think that's enough. If the sciatic pain is due to a herniateddisk, you have to meet with a regarding
your options, because the strain on the backis only going to grow along with the baby. I've never been diagnosed with a herniateddisk. There are some people who use a chiropractorfor treatment of sciatica. It is a little hard for me to fit on the tablewith this growing load up front. The same tables with holes on them that letpregnant women get a massage laying flat on their stomach are available to chiropractors;you simply need to find someone who has one of them. And the skills and expertise to not make thingsworse.
I've heard of acupuncture used as a sourceof pain relief. And it is one of the safer ones since youcan't take a lot of pain relievers when pregnant. Safe only if you consider getting needlessafe. We talked about how you can lay down to avoidputting more pressure on the nerve. You may also do it to rest the muscles thatmay be strained and mistaken for sciatica. I know what sciatica is; I've had flareups before. Then you may need to work on building coremuscles and flexibility of various joints.
This is exactly the wrong time to work ona strength building routine. Whether yoga or physical therapy, it couldreduce the muscle pain and spasms as well as the muscle relaxants you aren't supposedto take right now. There are other injections they can try. And how much of that isn't allowed becauseof the risks when you're pregnanté And you certainly don't want to try thesurgeries they offer to treat sciatica. I'm trying to avoid a Csection. Regular exercise to reduce the strain andpain are recommended, as long as it is the
right type. I've already been told not to turn and liftor twist because carrying the baby is workout enough on my lower back. Though if going for a walk makes the musclepains stronger and harder and they are already on a rhythm, you may be in labor. Then I have a short term answer and solutionto the pregnancy related sciatica.