Yoga For Sciatica Yoga With Adriene
Hello everyone. Welcome to yoga with Adriene. I'm Adriene, and today'spractice is yoga for Sciatica or for lower back pain, nerve pain. This is a really great practiefor anyone who has dealt with any flare ups in the lower back body. Perhaps you're recovering from an injury, and you're needing toease back into things.
Be really mindful. If you are in pain now, youmight need to ask your or you might need to checkin and just make sure you're doing the right exercise, but this is a really yummy practice that's going to balancestrengthening and stretching in a really kind and loving way. So, for today's practice,you're gonna need a towel,
a little towel if you have it. If you have a yoga strap, awesome, or if you have a tie,you can use that as well. Just something about yay long that will help you find length. Alright, so hop into something comfy. Grab your towel or your strap or your tie, and let's get started.
(lively, bouncy strumming music) Alright, the first thing we're gonna do is going to be a supine on our backs, and you're gonna need your towel or your strap or yourtie, whatever you got. So, put it right to your sideso you can grab it easily, and then bend the knees, use your hands to slowlyroll down to your back.
Get situated here. Connect with your breath. Knees are up towards the sky. Feet are on the mat. And take a second to bringthe hands to the belly or right to the hip points here, and just notice what'sgoing on in the lower back. If there's a space, ifyou can crawl your hand
between the lower back, see if you can make an adjustment tobring your lower back flush with the mat. And if you have to adjustyour feet, please do. So the lower back is nowpressing against the mat and since we're here to practice and go the extra mile, self love and care, take a moment to close your eyes,
SI Joint Sacroiliac pain relief ADVANCED low back stretching routine
Rock forward and back following 61611 pattern. Rock forward and back following 125127pattern. â€œDiagonalâ€� If your most painful spot is located at the1 o'clock marker, stretch your right leg and slide it a few inches toward the 7 o'clock marker then lean back toward 1 o'clock (a backleft tilt). â€œQuartersâ€� Dividing the clock face in four, you can now target your â€œpain quarters.â€� Choose one of four patterns, depending on where your pain is located.
Repeat each exercise 10 times.
Low Back Pain Part 4 Sacroiliac Joint Dysfunction
(upbeat music) Because the sacroiliac joint, or I'll refer to it as the SI joint, is a joint between the sacrum and the hip it is predominantly a pelvic structure and therefor can be injuredduring any rapid force that the pelvis sustains. The joint serves toalmost transmit the force
between the leg and the rest of the body, or between the low back and the leg, so anything that would jar your lower back and then be transmitted to the leg, or any force that would jar your leg and then be transmitted to the back would go through the sacroiliac joint. So, for instance, somebodywho's in a car accident
and they're the driver and they plant their rightleg down on the gas pedal, that force, that ground reaction force, that goes to the leg would be transmitted through the sacroiliacjoint and injure that. Somebody with chronic low back pain is compensating for that, that could also throwoff the sacroiliac joint.
In addition, many muscles insert on the sacroiliac joint ligaments, your hamstring muscles, your gluteal muscles, your back extenesors, so injuring any of these muscles, even a hamstring strain, can effect the sacroiliac joint, as well,
and vice versa. Usually patients localize the pain with sacroiliac joint dysfunctionto the buttock region. In fact, there is a point, almost a little dimple, over the sacrum called the sacral sulcus, and patients can point, usually with one finger,
just to this spot. Pain from the sacroiliac joint can radiate far down the leg. In fact, it can almost mimic sciatica or radiculopathy. Studies have actually put aprobe in the sacroiliac joint and mapped referral patterns of the pain, and it can refer as fardistantly as below the knee.