Best Stretches for Sciatica
Hello I'm Heather Moore owner ofTotal Performance Physical Therapy. Today we're going to go over the best exercisesfor sciatica. There's really one main stretch that you can do a bunch of different waysif you're getting numbness and tingling down your leg, if you'r e getting pain throughyour back, in your butt you should do this stretch multiple times throughout the day,when you do it you want to try and hold it for about 30 seconds, you want to try andperform 6 repetitions if you can't do it for that long that's okay hold it for as longas you can, if for any reason these are going to increase your pain you need to stop immediatelyand call your but this should alleviate
a lot of your body pain specially if you aresitting for a long period of time or you get a lot of pain down your leg. The first oneis in the seated position you want to sit up nice and straight, you want to cross yourankle over your knee if you feel a stretch there that's where you need to stop, if youdon't feel a stretch there all you wann do is sit up and lean forward and you shouldfeel a greater stretch through your butt, through your hamstring which is in the backof your leg and through the side of your leg, you may even feel a little bit on your backdepending on where your tight is again this shouldn't hurt and should feel like a goodstretch, you could do this sitting at your
desk all day long, you also want to make surethat you concentrate on both sides not just the side that hurts, piriformis muscle whichis what this is stretching on both sides and will tag evenly on your sacrum or your tailbone so you want to make sure that you do both sides and not just one. The next wayto do this stretch is standing up, you want to find a surface where you can put your leg,your hip at about 90 degrees and you're going to bring your foot up and you're just goingto have it lay on the table and you're going to let your knee drop to the side, if yourknee doesn't fall all the way down that's okay, don't force it down let it just staythere again if you get, if you're in this
position and you don;t feel a stretch youcan now begin to lean forward, you're going to feel the stretch in your back, in yourglut, in your hamstring and all the side of your leg, this should not be painful it shouldfeel like a nice stretch this one also you want to do 30 seconds hold about 6 repetitionsand you want to make sure that you hit both sides. The final way to do this stretch islaying down, so you want to lay on your back and this is a good thing to do when you getup in the morning, go ahead and bend both your knees up and then you're going to crossyour ankle over your knee, now again if this is where you feel a stretch stop right thereand hold it, if you don't feel a stretch in
this position you're going to reach both armsbehind this leg and you're going to pull it up towards your chest, you should feel a stretchagain in the back, in the glut, in the hamstring or maybe even on the side of the leg, it shouldnot hurt it should feel like a nice gentle stretch, you want to hold this about 30 secondsand you want to do about 6 of those you can do this as many times during the day as youwould like there is no set number or times that you can do this, anytime your tight youcan do this and it will not harm you.
Low Back Pain Part 8 Spinal Stenosis
One of the common conditions that we see at Coordinated Health is spinal stenosis. People often ask what is spinal stenosis. And I'll use a model to kind of describe what that is. Now, this is the site wherespinal stenosis actually occurs. And spinal stenosis canoccur for several reasons as we look at the spinal canal.
There's a ligament which sitshere in the back of the canal called the ligamentum flavum. As we age, that ligament can thicken. And as it thickens, it cancompress the nerve roots inside the spinal canal. Secondarily, again, looking from the side at these cartilage discs, it's not uncommon as we age
for these discs to start to degenerate. As they degenerate or start to thin, they can then bulge back into the canal. And as they bulge in the canal, you can imagine that thecanal narrows over time and starts to compress the nerves. And finally, the third component that can contribute to spinal stenosis
are the facet joints or theselittle joints in the back. Now, these joints are just likeany other joint in the body. And they, too, can or aresusceptible to arthritis. When arthritis occurs in these joints, the bone spurs can grow into the canal. And as the bone spurs grow in, they can pinch nerves or alsonarrow that spinal canal. So those are the three main components
of spinal stenosis that would cause narrowingof the spinal canal both centrally and wherethe nerves exit on the side. The classic spinal stenosis patient has narrowing of the nerve hole. When that person stands upright and walks through themall or the supermarket, they're actually leaning theirlower back backwards a bit,
making those nerve holesa little bit smaller. And that irritates those nerves. And eventually as that person walks a bit, they get pain usually downthe backs of the legs, can be down through the hamstring and even down into the calf. When someone with classicspinal stenosis sits, that pain goes away almost instantly
Shoulder Pain All About Tendonitis Frozen Shoulder Bursitis and Rotator Cuff Tear
Shoulder pain affects everyone. Some people get tendonitis. Other folks get bursitis. Frozen shoulder is also quite common. Personally, my shoulder pain comes from shoulder impingement syndrome.
Sometimes I have right shoulder pain and other shoulder pain symptoms. Other days I suffer from left shoulder pain and then do shoulder pain exercises and go get shoulder paintreatment. I always have shoulder pain when to see a .
This is why I made a tutorial about shoulder pain.