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
Best Sleeping Position Ask Jo
lt;sleepy musicgt; Hey everybody, it's Jo. Today I'm gonna talk about getting in a neutral position when you sleep. So let's get started. One question that I'm asked a lot is quot;What kind of pillow do I need when I'm sleeping.quot; Well pillows are kind of like the bed, it just depends on if you like firmeror if you like softer, but what is important is to keep your body in a neutral position.Some people like to sleep with 2 pillows, but what that does is it ends up putting yourneck in a position this way or to far up. You really want it to be nice and neutralalmost in a straight line. All the way from your neck down to your hips. This pillow here,The Womfy, is really nice, it was sent to
us to try out. But what I like about it isit has ear holes here for side sleepers. And what that does is, if you;re a side sleeperlike me, you know that sometimes when you sleep on your side, you wake up and your ear'shurting cause it's all squnched up. This allows you to put your ear in this hole, and it givesyou a smoother sleep while you're sleeping. It also claims to prevent wrinkles, or helpprevent wrinkles, I don't know about that, but what I do know is that it's really comfortablewhen I slept, and when I woke up my ear didn't hurt, I felt pretty good because it's thatmemory foam so it's very comfortable as well. It also has a little riser on the inside thatyou can take out and put in. I liked having
it in it helped me get in a more neutral positionbecause my shoulders are a little bit broader. So you just have to try it out to see if youneed it or not. But it's nice because you can take it in and take it out. So if you'rea side sleeper like me, what you also need to be concerned about is having your hipsin a neutral position. So when you go down on your side, again, you want your neck tobe in this neutral position. If you have 2 pillows, what ends up happening is my head'sin this position. It puts a lot of stress on these muscles here, and then not a lotof stress on these muscles. So you end up having a little bit of a muscle imbalance.So once you lie down, you want to have that
neck in a pretty neutral position. And thisgives me a really nice neutral position. Then it comes down to your hips. Now probably mostlyfor women, you got a little bit bigger hips like me, so to keep your hips from hurting,you want to get those in a neutral position a well. So having a pillow in between yourlegs, especially if you're hurting in your hips, really helps kind of get that in a neutralposition as well. So then you end up being in that straight line. But if you lie on yourback. You don't necessarily need a pillow between your legs, but you still want to havethat neutral position of your neck. Again, you don't want two pillows because then you'regonna end up like this. And again it puts
a lot of stress on those muscles in the backand it ends up causing weakness and pain and other not fun things. So there you have it.That's how to sleep in a neutral position. If you have any questions, leave them in thecomments section. If you'd like to try out The Womfy, you can buy it at out product storeat AskJo products So remember, be safe, have fun, and I hope you feel bettersoon.