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,
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!.
Back Pain Exercises HERNIATED DISCS WEIGHT LIFTING
What's up, guysé Jeff Cavaliere, ATHLEANX.COM. Bulging discs, herniated discs, ruptured discs,bad backs, blownout backs, you've heard all the terms before, but what does it actuallymeané Today I want to show you guys exactly whatit means right here on our skeleton. And more importantly tell you how you can make surein your own training that you're doing the right things, or avoidingthe wrong things, to try to give yourself the best shot of never having this happento you. Now right off the bat I think it's very importantto clarify, bulging discs and herniated discs
can happen to anybody at any time. You don't have to be in the gym to have thishappen. So, that means that any exercise can cause one of these situations to happen. Andit can happen quickly. But there are a few things that will leadourselves to this situation much more frequently, and those are the things I want to help fortifyyou guys against with this tutorial. So, first of all, let's take a little bitof a closer look inside to see exactly what's going on so you can understand that. And then we'll come back out of it and talkabout some of the situations that you might
want to make sure you're extra careful ofwhen you are training. Alright, so let's go handheld here so I canshow you exactly what's going on. What you'll see here is the spine, ok. Wehave series of vertebrae here that stack on top of each other, as you guys probably know. And they're broken down into the differentlevels of the spine that we hear so often, right. Cervical spine from here down throughthe neck. And then we have our thoracic spine that comesdown through our midback. And then we have our 5 lumbar vertebrae that make up our lowerback, ok.
Now, coming back around to the front. Whenwe talk about the discs, you can see these brown structures right here in between provide spacing and padding betweenour vertebrae when they're healthy and natural, ok, in a natural state. But what happens is, when we have a herniation,you can look down here, you actually get a leakage of the material that's inside thedisc. It's called the nucleus pulposus, right, asthis thing comes out and squishes out, it literally is like a jelly donut effect. Thiswould be a nice, intact jelly donut.
If you were to squeeze it, then it would bleedout this innerdisc material that then, as you can see, pushes and hits one of thesenerve roots that then travels down to the, you know, throughoutthe body, right, down to our lower extremities. We have different dermatomes that these differentnerve roots run to. So, when we train, if we were to have somesort of an injury and I'll cover again what some of these activities might be that couldcause this a little bit more often than others, once you get the leakage, if it's not touchingon a nerve root, that's when you have basically a bulging disc,
or a herniated disc that may not, again, besymptomatic because it may not be touching on the nerve root. But as soon as this material right here contactsthe nerve root, you're going to get symptoms down that dermatome, wherever that might go. And that's what would explain for some peoplethat wind up complaining of hip pain or knee pain or thigh pain, or even numbness or tingling down in the toesbecause it depends again on what level and what nerve root this is pushing on.