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
Massage Tutorial Gluteal region gluteus maximus piriformis sciatica
Hi everyone, I'm Ian Harvey, massage therapist. This is my friend Christina. Today we're going to be talking about thegluteal region. Some people have some trepidation about workingwith the butt, but this is an important area. Your gluteal region connects your legs toyour body, it affects your low back, it affects your abdomen, it affects pretty much everything,and yet a lot of the time we don't even touch it as massage therapists. So let's look at some easy ways of workingwith this area.
First, let's talk about undraping. I like to come at the glutes from the topdown, and from the leg up. When I'm coming down from the back and theback is already undraped, maybe I'm working down this side of the body and I feel likeundraping the hip, I'll restrain the drape at around L5 or the sacrum. And then I will fold over. And at this point, you could tuck into theside here but I usually don't because I'll be working a little under the drape here,which we'll see in a second.
If I wanted access to the entire hipgluteregion, I would restrain the folded over drape right around the PSIS. So come around to the side a few inches, outto this lateral sacrum, restrain the drape there, and then fold over again, and thentuck at the inner thigh between the knee and the hip. To undrape from the leg, so let's say thatyou have the leg undraped already, if I wanted to undrape this further, first I would restrainthe drape at this tuck at the inner thigh, and this will allow me to draw the drape mediallywithout the drape getting away from me, or
creating any sort of draft. From here I can work on most of the hip, Ican even work up into the low back if I were to leave this drape up. You can of course tuck around to the sideif you want to offer a little more security. When I'm draping this area, I make sure todo a lot of bunching of the fabric. I'll bunch the fabric up, and then I'll endwith a fold. The fold keeps the fabric in place, the bunchedup fabric prevents any sort of draft from happening, it creates a very nice thermalbarrier.
So, if I'm working in this area and her leg'smoving, her muscles are moving, there's much less chance of this drape coming undone orsliding off. So let's talk about some relevant landmarks. First, let's find the SI joint. That's the sacroiliac joint. You'll find it if you palpate the ilium, thisbroad sheet of bone that forms the posteriorlateral part of the pelvis. And then come medial a bit, and you're goingto hit this big roadblock.
This is the edge of the triangular sacrum. A lot of the trouble that can happen in thehips you'll find right along this SI joint. People will report pain right here, and theymight report it as low back pain. So when people say they've got low back pain,ask them to point it out, they may just point out this ridge of bone here. This is a place where trigger points oftenhide, but if there's any trigger point activity here, I want you to look at all of the thingsthat connect right there at that SI joint. We'll talk about that more in a second.
Neck Pain Radiating Down Arm Causes
Pain can radiate from the head down the shoulderinto the hand with several different types of injuries. First, we can have spinal injuriesthat will cause pain radiating down facet joints where one bone connects to the nextcan get injury. We can have sprains and strain in the muscle that can cause pain shootingup to the ear, eye, down the shoulder blade or around the arm. Pain in the back of the thoracic can radiateup across that shoulder blade towards the neck down to the arm also. We can also getproblems with the shoulder joint causing pain going down the arm. There are several muscleson the back side that like to radiate down
towards that arm and hand too, so not everypain that radiates down the neck is a disc problem. We're going to use some orthopedic testingto differentiate where the pain comes from. Like we would know it's probably not a discproblem if we can have him turn his head all the way to the right, tip it all the way backwardsand push down without reproducing that pain. But if we push on the spot and feel the painradiate down the arm, it's probably coming from the trap muscle. So we're going to usedifferent testing in the office to see what's going on so we can design a treatment planfrom that.