Sciatic Nerve Injury Rehab

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!.

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,

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