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
Minimally invasive Hip Replacement
(music).More and more people of all ages are turning to biking, walking, running, and working outat the gym in an effort to live healthier longer lives. As a result, we now have thismiddleaged population with a lot of wear and tear on their bodies who are now findingit necessary to have joint replacement surgeries earlier in life. Access Health caught up withHip and Knee Specialist, Jimmy Chow to learn about one of the latest surgical approacheshelping to put the skip back in our step. My name is Chris Appleton. I'm 42yearsold,and my hip actually started hurting about two and a half years ago. I went to collegeat Pittsburgh State, played college football,
won a National Championship, probably partof the reason why I needed new hips. My name is Carol Allis. I'm 56yearsold.Probably about 6 years ago, I noticed just a decrease in mobility. Two years ago it justprogressively got worse. My walking was diminishing, my ability to get up and down off the floor,and then traveling for work really became more complicated.We know that over the past decade the need for joint replacement in the United Stateshas more than doubled. And so we're treating younger patients earlier with arthritis intheir hips so that they don't have to live the rest of their life with arthritis in theirhips until they get quot;old enough.quot;
A lot of pain, discomfort, difficulty sleeping,could not stand for long periods of time, couldn't sit for long periods of time, couldn'twalk. It was very uncomfortable, very debilitating. Everyday things that people, I, took for granted,people take for granted: tying your shoes, putting on your socks, clipping your toenails,bending down and having to go to the bottom shelf of the grocery store, getting in andout of cars, climbing two steps, even getting off a plane for me was one of the most horriblefeelings in the world because you have typically you get off a plane and I fly an awful lot every week. And you get off the plane and you have to go up the up ramp, and it wasthe hardest thing for me to do was to go up
that up ramp. It would take me holding ontothe railing and pulling myself up. If you think about what pain is, a subjectiveform of pain measurement is probably the most accurate because it's really how you feelthat matters. You have patients where the arthritis is so horrible it's kind of likechewing on a very bad cavity for a long period of time.You think it's your sciatic nerve, you're getting older. It's that curve of 45 50that we all get. Originally diagnosed as lack of flexibilityin my hip, and then it was diagnosed as a sciatic nerve problem.You know, I tried the chiropractor, I tried
physical therapy, I tried injections. Theywere all very short lived. Oftentimes, physical therapy, swimming created more pain at theend of the day than it did actually relieving it. My primary care did the xray andnoticed that the xray had some deformity, and he referred me to Chow. And then Chow diagnosed that I needed a new hip. I had 0% cartilage in my left hip and 25% 30% cartilage in my right hip, and my Specialist recommended that at that point I start lookingat surgical options. I definitely wanted to seek the best surgeon and try to understandthe various procedures that are out there. The first time that a patient gets offereda hip replacement, their answer is often quot;No.
I'm not ready for that.quot; It's kind of a hardpill to swallow, and it's considered a major orthopedic surgery. But once you get overthat initial shock and you start talking to other surgeons and you start to get a consensusabout what's going on around your hip, then it's much easier to digest in terms of that.Most of the surgical approaches in hip replacement are options that involve some kind of traumato the surrounding muscles and tissues. This can lead to long recovery periods as wellas missed time at work. I'm only in my mid50s, and I still wantedto travel and do everything I had been doing. And so that's when I made my final decisionto use Chow's new procedure.
Water Exercise Basic Walking Aquatic Therapy Ask Jo
Cannon ball! Hey everybody, it's Jo!It's a beautiful day to do some aquatic therapy. A big thank you to my uncle for letting usborrow his pool for the day. Today, I am going to show you some aquatic therapy gait exercises.This is just to get you warmed up, get everything stretched, get everything moving, and thenI'll show you some other tutorials for the exercises, and everything. In the pool, it's very easyto not have proper technique. It 's very easy to just swing your body, be all over the place,but it's really important to work on your technique because you don't have to worryabout falling. So it's all about exaggerating your techniques and getting the stretchesyou need. So starting off it's going to be
simple walking forwards and backwards, andsideways, and some marching. But it's really important to do the proper technique. Whenwe are walking, naturally we hit our heel first, and then roll off onto our toes. Ifwe have an injury, then we don't necessarily do that all the time. So just exaggeratedthe movement. Try and keep your body upright while you are walking. Hitting your heel first,and rolling off onto your toes. Heel first rolling onto your toe, keeping your body upright.Again, heel first, push off on your toes. See, I'm still keeping my upper body niceand straight. I'm not leaning forward, I'm not leaning back. I'm keeping my body upright.Do that about 3 or 4 laps. Then you are going
to go backwards. Now your toes are going tohit first. So toe, roll back on your heel. Toe, roll back on your heel. It's really easyto start leaning back. Try not to lean back. If you leaning back, you're going too fast.Toe, heel. Toe, heel. After you do that about 3 or 4 times, the next one is going sideways.Sidestepping. With sidestepping, it really for people to end up turning their foot out.You want to keep your toes pointed straight the whole time. Because if you turn your footout, you are using different muscles. We want to work the outside of our muscles right now.So keep those toes pointing forward, not out, but stepping with those toes forward the wholetime. Sidestepping, keeping that upright posture.
Tuck those tummy muscles in, and then comeback. Then the next one is going to be marching. Bringing the knee up, alternating sides. Sopulling that knee up as close to the surface as you can get. Again, not leaning back, notleaning forward, keeping that body upright. Really driving that knee up. So those werethe basic gait exercises in the pool. Those were your aquatic therapy exercises. If youhave any questions, leave them in the comments section, and if you would like to check outsome other tutorials, go to askjo . Don't forget to follow me on Facebook andTwitter. Remember, be safe, have fun, and I hope you feel better soon!