Sciatica Pain Relief Lying Down

Floor Stretches for Lower Back Sciatic Pain Stay Fit Personal Training Tarpon Springs FL

Hey everybody! It is Matt Barber, NationalAcademy of Sports Medicine, Corrective Exercise Specialist. On a previous tutorial we talkedabout corrective exercise as far as the lower extremity. I showed you four different stretchesthat can help you alleviate lower back pain. All of those stretches in that tutorial wereperformed either from a standing or a seated position. So, for you folks who have troublegetting on and off the floor, that was a good place to start. This tutorial today, is goingto stretch those same four muscles but it is going to stretch those muscles as you cansee here from a kneeling or a lying position. Just gives you some variety, stretches thosemuscles from a different angle. Ok, so again

these stretches are very beneficial when itcomes to alleviating lower back pain. The first one I am going to show you is the hipflexor. In the previous tutorial, I showed this exercise in a standing position. Today I amgoing to show it from a kneeling position. And again, it hits those same muscle groupsjust at a different angle which is very beneficial. So, in a kneeling position, same concept weare going to move the front of the pelvis up and squeeze my right glutes, I pull mybelly button in, I am bringing my hips forward. So as I bring my hips forward, that is whenI get that stretch in the front of my right thigh. This is called a static stretch, soI am holding it for 30 seconds to a minute.

There is different types of stretches we coulduse. Today, we are starting with static stretches that is good for beginners is a static stretchto help correct muscle imbalances. This is again, thirty seconds, then I would turn around,of course and do thirty seconds on the other side. Same concept, tilt the front of thepelvis up, left glute is tight, the belly button drawing toward the spine and I am holdingstatically for thirty seconds. This is your hip flexor kneeling stretch. Next one, I willbe in a seated position and we will do a seated hamstring stretch. There are lots of differentways we can stretch the hamstring. Here is one, nice, tall posture, reach toward thefoot, hold for thirty seconds on each side.

Maintain posture. Do not lean forward likethis too much because we want to promote good posture at all times, not poor posture. So,thirty seconds to a minute on one leg, thirty seconds to a minute on the other leg. Nextone is called the piriformis. We do this in a seated position on a previous tutorial, todaywe are doing it from a lying position. I am placing my left heel on the center of my rightthigh, and then with this left hand on the floor, I am pulling my right hand I am pullingmy left knee toward my right shoulder, holding statically for thirty seconds. You feel astretch right there. Anybody out there that has had sciatica issues, this stretch willhelp alleviate any pain that you have from

sciatica. This piriformis muscle is commonlytight in many people. So, again, thirty seconds on one side, and then I would do thirty secondson the other side. I am only showing you a few seconds in the interest of time. Thatis stretch number three. Stretch number four is the latissimus dorsi stretch. This muscleagain is very important to stretch it out to help alleviate lower back pain. The latissimusdorsi connects into the pelvis via the thoraciclumbar fascia. Alright, so, if that muscle is tight,it tilts our pelvis up and puts stress on the lower back. So I am going to show youa child's pose stretch, which looks like this. I am letting my butt come down towardsmy heels, I am reaching my hands forward,

my ears are next to my biceps, and again Iam holding for thirty seconds. I can progress this by bringing my hands together like this,if I want a better stretch. But again thirty seconds on that stretch. So, try those fourstretches. It will make a difference as far as helping your form better, but more importantlyas far as getting you out of pain, specifically lower back pain. Thank you for watching!.

Sciatica Leg Pain Relief

{\rtf1\ansi\ansicpg1252\deff0\deflang2057{\fonttbl{\f0\fnil\fcharset0Arial;}{\f1\fnil\fcharset0 Calibri;}} {\*\generator Msftedit 5.41.21.2509;}\viewkind4\uc1\pard\sa200\sl276\slmult1\qj\lang9\fs36Hi, I'm Paula Moore The Chiropractor and I'm going to show you a sciatica leg pain reliefexercise. It should be know that the majority of people who come to see me as patients whohave been diagnosed with sciatica, don't have true sciatica. They do have leg pain thatis mimicking sciatica. In other words, it is running through the buttocks and down thethight, right down to the ankle but it stems from a different place. It's not the sciaticnerve. It is from a tight muscle in the buttocks, known as the piriformis muscle. It clampsdown over the sciatic nerve giving you sciaticlike

symtoms. \parYou chiropractor can tell the difference between these two. True sciatica and a piriformismuscle problem. I'm going to show you a stretch to get rid of the piriformis muscle problemand the resultant leg pain. If you do this stretch and notice your leg pain startingto decrease, you probably didn't have true sciatica and that's great, because sciaticais harder to treat. \par So you want to sit fairly close to the walland swing your legs up so your heels touch the wall. If you leg pain is on the left,then take your left ankle and place it over your left knee. Now some of you might findthat this position is already very difficult

to get into because your piriformis musclehas become very tight. If you want to increase the stretch, shuffle up closer to the wallwith your buttocks. If you want to deepen the stretch yet again, slide your right foot down thewall so that your knee is bent. You can increase the stretch by gently bringing the left kneetoward your opposite shoulder. That is the perfect position to lie in for the next sixtyseconds using your breathing to relax. \par Do the stretch on both sides, even if yoursymptoms are only on the left, as you need to stay symmetrical. 60 seconds on both sides.Remember to increase the stretch by pulling your knee gently toward the opposite shoulderor by sliding the opposite leg down the wall.

\parAny questions please send my an email to posture tutorials . Thanks for watching.\par\pard\sa200\sl276\slmult1\f1\fs22\par }.

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