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
Homemade Lacrosse Ball Massage Tool Massage Monday 238
Hi everyone. This is Yasuko and it's timefor Massage Monday. This week I'm going to show you the homemade lacrosse ball back massagetool and how to use it. To make this massage tool all you need istwo lacrosse balls and a sock. Simply put the lacrosse balls in a sock. Tie the end.And voila. That's it. This is perfect for massaging the back muscles. Lie on your backand put the balls next to the spine. You can roll your body side to side or up and downor put them on the sore spots and just rest. There are three muscle groups that run alongthe spine. In order to target the muscles further from the spine just loosen the tieand make more space between the balls. You
can do this sitting on a chair or couch oragainst the wall too. You can even make this into an air chair exercise which will makeyour core muscles and thighs burn. Ok that's enough. My thighs are burning. I keep this in my car and use it for driving.You can watch the tutorial here. If you don't want the effort of putting theballs in a sock, you can purchase a device like this at a sporting goods store or Amazonfor $14.99. It's basically two lacrosse balls attached. Personally I don't mind the effortand I like the flexibility to change the width to target different muscle groups accordingto my body size.
One caution about the lacrosse balls. I'vepurchased different lacrosse balls in the past for myself and my clients but the lastlacrosse balls I got had a very strong smell to it. It was individually wrapped so I didn'tknow but they smell like gasoline or this very distinct chemical smell. Washing didn'thelp and I don't know if it will dissipate over time but if you are getting a lacrosseball, smell it first or read the reviews and make sure nobody is complaining about thesmell. As far as I know Brine brand lacrosse balls don't smell. Thanks for watching. I'll see you back nextweek. Make it a great week. Feel free to comment
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