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
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!.
Lower Back Pain Back Flexion Stretches Ask Jo
Hey everybody, it's Jo. I've had alot of people ask me about back flexion exercises and stretches, so today what we're gonna dois we're gonna start off with the back flexion stretches. So what I'm gonna have you do isI'm gonna have you roll over onto your back and lie down. Alright, so the first stretchthat I'm gonna have you do for back flexion stretch is called the single knee to chest.And so what you're gonna do is you're gonna bring your leg up. The key here is if youhave some knee problems, don't pull up on your knee like this cause that puts a lotof pressure on your knee. What I'm gonna have you do is grab just under your thigh righthere, and what you're gonna do is you're gonna
bring that knee all the way up towards yourchest as far as you comfortably can. Now you want your stretch to be tension, a lot ofpressure in there, but you don't want it to be painful because you're gonna hold thisfor 30 seconds. And you're gonna do it 3 times on each side. So what I'm gonna have you dois start counting, and when you count it's not 12345678910. Really make sure it's 30seconds cause if you don't get that 30 seconds in there, you're not gonna get a proper stretch.So 30 seconds, then I'm gonna have you switch sides, and you're gonna pull that knee upto your chest. And do 30 seconds on this time, and I'm gonna have you do it 3 times on eachside. So just that simple. Make sure that
the stretch is comfortable, but that you'refeeling the stretches in there. Alright, so then the next one I'm gonna have you do, thisone's called the double knee to chest. So what you're gonna do is you're gonna bringone up, and then you're actually gonna bring the other one up, too. The same thing, youwant to pull those knees up towards your chest and feel that stretch through your back. Andwhat that's gonna do is that's gonna open up that space in your vertebrae back there,so any pressure that's going on there, maybe through the nerves and stuff, that's gonnaopen those spaces up. And I'm sure you can guess, you want to hold it for 30 secondsand then do it three times each. Alright.
So the next one is a hamstring stretch. Nowyou always hear people say you want to stretch out your hamstrings, but if you don't do itproperly, you're not gonna get a good stretch. So the first stretch with the hamstrings,what I'm gonna have you do is I'm gonna have you bring your knee up to about 90 degreesright here, you don't want to pull it all the way up, and you don't want to have itway down, you want to be about 90 degrees. And you're gonna grab right underneath yourthigh here again, and just relax that leg. What you're gonna do is you're gonna slowlybring your leg up until you feel that stretch behind your leg, those hamstrings and everything.Now if you can only get your knee to here,
that's ok. That's fine as long as you're feelingthat stretch. Now if you can pull it all the way up, that's great and if that's not tightenough fro you, what I'm gonna have you do is I'm gonna have you pull your toes towardsyou and that will kick in those calf muscles back there and you'll get a nice stretch.Now again, you're gonna hold that for 30 seconds and you're gonna do it 3 times on each side.Now some people might not be able to do a really good job holding that leg up there,their leg's gonna start shaking a little bit. So I've got another way to stretch those hamstrings.So what you can do is you can take a belt, if you've got a belt, you can use a leashthat has a loop on it, but what you want to
do is you want to take the belt, and you'regonna straighten our your leg. Now you want to relax your leg, and you're gonna pull uptowards you. Now the key here is not to bend your knee this time. So if you're up herebut your knee is bent, that's not good. I want you to bring it down until you can getthat leg straight, and then pull it up towards you. And the same kind of thing with the stretch,you want to pull your foot down more, that's gonna kick in your calf and you're gonna stretchboth of them. And I bet you can guess how long to stretch it. 30 seconds, 3 times oneach side. So we've got one more stretch for ya, these stretches are easy to do, even beforeyou get out of bed in the morning cause you're