Sciatica And Bursitis Exercises

Sciatica Animation

Sciatica or sciatic neuralgia is a commoncondition in which one of the spinal nerve roots of the sciatic nerve is compressed resultingin lower back, buttock and leg pain. Sciatic nerve is a large nerve derived from 5 spinalnerve roots: L4, L5, S1, S2 and S3. It runs from the lumbar spine through the buttockdown the leg and the foot on the posterior aspect. There is one sciatic nerve on eachside of the body. Typically, only one side of the body is affected.A typical sciatica pain is described as a sharp shooting pain in the lower back, downthe buttock, thigh and leg on one side of the body. There may also be numbness, burningand tingling sensations. The pain can get

worse with sitting, moving, sneezing, or coughing.The patterns of pain depend on which nerve root is compressed, and follow the dermatomedistribution. The most common cause of sciatica is a herniatedspinal disc. The spinal disc is a soft elastic cushion that sits in between the vertebraeof the spine. With age, the discs become rigid and may crack, the gellike center of thedisc may protrude out and become a herniation outside the normal boundaries of the disc.Disc herniation presses on the nerve root as it exits the spine.In majority of the cases the condition resolves by itself after a few weeks of rest and conservativetreatment. Pain relief, nonsteroidal antiinflammatory

drugs and muscle relaxants may be prescribed.Stretching exercises and physical therapy may be recommended.Surgery may be needed if the pain doesn't go away after 3 months or more of conservativetreatments. The herniated disc may be removed in a procedure called discectomy. Or, in anotherprocedure called laminotomy, part of the bone of the vertebrae may be cut to make room forthe nerve.

Piriformis Syndrome Stretches Exercises Ask Jo

Ohhh! Hey everybody, it's Jo, and todayI'm gonna show you some stretches and exercises for piriformis syndrome. It's literally apain in the mutt, I mean butt. Let's get started. The first two stretches I'm gonna show youare modified stretches. The best way to do them is lying down, but sometimes you justdon't have time to lie down, maybe you're at work and you want to stretch out, or maybeyou aren't comfortable lying down on the ground. So just seated in a chair, take the leg ofthe side that you want to stretch, so if it's my left side, I'm gonna cross it over intoa figure 4 position. So if I'm looking down, I see the number 4. You're gonna feel thatstretch right on that bottom area there, and

if this isn't quite enough, try and keep yourback straight, and just bend forward at your hips. And right about there I can feel juston my bottom right where I'm sitting, the stretch. And that's where that piriformisstretch is. So if you need even more, some people will kind of take their leg a littlebit and then pull towards them. And just hold that stretch for about 30 seconds, come backup and then do that 3 times. Then the next one is crossing the knee over to the oppositeshoulder. So this time still almost in that figure 4 position except you don't bring theknee down. You take your opposite hand and pull that knee up towards the opposite side.So again, I feel that stretch in that piriformis

area. But it changes just a little bit soit's right here verses maybe at the bottom. Again holding that for about 30 seconds. Somepeople kind of like to come in and hug it, and then relax and do that 3 times as well.So now I'm gonna show you the versions on the ground and some exercises as well. Sonow I'm gonna show you the same 2 stretches lying down. So just lie down on the ground.Prop both knees up. Be nice and relaxed, and the same thing, you're gonna go into thatfigure 4 position where you take the side you want to stretch and cross it over whereyour ankle is just right above your knee. Now this time instead of bringing your bodyup, you're gonna bring your legs to you. So

take your hands and grab the other side justbelow the knee and pull it towards you. So again, I'm feeling that stretch right on thatbottom area right there. And you want to hold that for 30 seconds, relax and then do that3 times. Then the knee to the opposite shoulder, still in this position, this time take thatright hand, and pull it over towards the right shoulder. Your leg doesn't necessarily haveto stay on the other one. If you're a little more flexible, you can bring it all the wayup and over, or even slightly hug it. But it's not straight up, it's over at an angle.And again, this time it's a little bit lower of a stretch, but you're still stretchingthat piriformis area. Holding that for 30

seconds and then coming back down and doingthat 3 times. So now for some exercises.You're gonna roll over onto your side. Bring yourknees together and bent. You want your hips to be perpendicular to the ground. You'regonna do a clam shell now. So with the clam shell, a lit of time your hips are gonna wantto roll back, but try and keep it nice and straight, up and down, and just take thattop leg and lift it up. So it doesn't have to go high cause if you go real high, you'regonna want to roll back. And if you're having a hard time keeping your hips up and down,you can put your back against a wall and then bring it up. So just nice and slow up andcome back down. And that's working those glutes

and that piriformis area back there. So theseare a little tougher than they look. Just start off with 10 15 of them. And then youcan work your way up to 20 25. If that becomes easy, you can take a little ankle weight andput it around your thigh, or you can take a resistive band and wrap it around your legsand then again lifting up. THe next exercise is gonna be a side plank. So this time, you'regonna straighten out your legs. Make sure your elbow is pretty close underneath yourshoulder. Pretty much in alignment. The legs are nice and straight, so they're not up thisway. And you're just gonna come up trying to be in as much of a straight line as youcan. And just start off with about 10 seconds,

SI Joint Dysfunction Exercises Stretches Ask Jo

Hey everybody, it's Jo! I just got anemail the other day from someone named S.S. Could it be Sylvester Staloneéé He did sayhe was at work and injured his hip. Could it be doing stunts on a new movieéé Anyway,he did say he went to his and his told him he had an SI joint dysfunction. Sowhat we are going to talk about today is how to do some stretches to hopefully get yourpelvis back in alignment with your spine. That's what's going on with your SI joint.The SI stands for sacroiliac joint which is the sacrum, your spine, and the iliac, yourhips. So let's go ahead and lie down on your back, and we'll get started with some of thestretches. Now the key with this one is, you

need to go to your physical therapist or to find out which way your hip is rotated. Once they find that out, they can do the techniquethere, and then they can give you the exercises you need to continue to do. So this is whatwe are going to do to keep it in place after you have already gone to your therapist, andyou know what side it is, and they have already fixed it one time. So let's just say thatmight right hip has a posterior rotation. That is what you might hear from your therapist.So what you are going to do if it is on your right side, which means it's going back, youare going to put your left leg down. What you are going to do is you are going to bringyour right leg up in this position. You are

going to try to push up towards your chest,but what you are going to do is put your hand there, and push into your hand. So your legis actually not going to go anywhere. So the right leg is going to be pushing up towardsyou, and your left leg is going to be pushing down into the floor. At the same time, youpush down with your left leg and up with your right leg. Alright for 3 seconds you are goingto push as hard as you comfortably can without holding your breath. That's the key. If yourface starts turning red that means you're holding your breath. You don't want to dothat. So what I'm gonna do is I'm pushing down with my left leg, pushing up with myright leg as hard as I can without feeling

any increased pain in my back. Pressure isokay. You are going to do that 35 seconds, and do that 3 times. Once you get that done,You can bring both knees back up, then I'm going to have you grab a belt. What you aregoing to do is your going to put the belt around the front part of your legs. Wrap itup nice and tight, for Adrienne! Your going to hold it there, and what you are going todo this time is the same kind of concept except you are going to push out with both legs intothe belt. Almost like you are opening up like a clam shell, but the belt's not going tolet you go anywhere. So you can hold onto it if you need to if it is not a super tightbelt. Push out, push out, push out for 35

seconds as hard as you can. Remember, don'thold your breath. You have to be able to talk while you are doing it. Relax, and do that3 times in a row. Okay, push out as hard as you can. Push, push, push, push. And thenrelax. Alright, the next technique that I'm going to have you do is go the opposite direction.So I've got this handy dandy turtle here to help me out, but you can use a pillow, ifyou have a ball like a volleyball or basketball or anything like that, you can use that. Youcan even, if you have nothing else, use your hands inbetween. This is basically so yourknees squeezing your knees together. So you are going to put something in between yourknees. Same concept, squeezing in as hard

as you can. Push, push, push in while youare breathing, no holding your breath. 35 seconds, and you're going to do that 3 timesin a row. If you do that, and it's a true SI joint dysfunction, that will help slideit back into place, and there you go. Alright, there you have it. Those are some stretchesfor your SI joint dysfunction. Sly, if it really was you, call me, and make sure youclick the like button, and comment on how much you liked it. If you want to check outsome more exercises or if you want to see some educational tutorials, go to askjo And remember, be safe, have fun, and I hope ya'll get better soon!

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