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
Nerve Glide Sciatic Ask Jo
For a sciatic nerve glide, bring both kneesup. Then grab the back of your thigh, pull yourtoes nice and tight towards you, and then just gently go up and back down.
Alpha Athletica Compression Knee Sleeve Review Ask Jo
Hey everybody, it's Jo. Today I'm gonnareview the Alpha Athletica Compression Knee Sleeve. Just right off the bat I want to leteverybody know, that a compression sleeve, or a neoprene sleeve, is not a brace. Bracesare the ones that have the hinges and bars on the side. So if it's just a sleeve, it'snot gonna stabilize your knee. This is a compression sleeve. It's really neat, though, becausewith compression, it will help with swelling, it will help with soreness, some knee painin there, it will keep everything just kind of together. I like to call compression sleeveslike a little hug on wherever you're putting it on because it keeps it nice and tight.They have some really good instructions on
the on how to order your sleeve. It's a rightor a left, so you can just order it and put it on whichever side you want. They have Small,Medium and Large, you just measure about 4 inches above your knee. I was almost stuckin the middle between a small and a medium. The medium goes 16 to 18 and I was about a16.5. Medium is what I got, and it works pretty good. So let's put it on. Check it out andsee how it feels. The first thing I really like about it is it's green and green, ofcourse, my favorite color. What you might look at it and think is quot;Wow, this thing isreally long.quot; But I like that it's long because when you put it on, as a compression sleeve,it's gonna put pressure on all the areas.
You want it to be nice and long because ifyou have a compression sleeve that's just right at your knee, well it's gonna kind ofpush the swelling down and you're gonna have swelling at the bottom of leg, or you're gonnahave a little bubble of swelling right here. So by it going all the way up your thigh andall the way down into the calf, it kind of encompasses the whole knee area to keep itnice and tight. Like I said, that kind of hug feeling. I put this on for a day or two,and really like the way it felt. It felt really good. It's smooth, so if you want to walkaround with it with pants on, it doesn't really catch on it. So it's really nice in that fact.It stays in place very well, there's some
elastic on the top and elastic at the bottom,so even if you want to kick and work out with it, even run with it, it stays in place whichI like a lot. It doesn't crinkle up like some sleeves do. So Standing up, you can see howthe sleeve still stays in place. You know, nice and tight up here, nice and tight downhere. It doesn't roll down, which I like that a lot cause a lot of sleeves are gonna rollup and down. Especially if you're bending your knee. If your squatting down, if you'rejogging, all that stuff. I like the way how it stays in place. So overall, I really likethis sleeve. Again, it is a sleeve, not a brace. So it's not gonna prevent your kneefrom being unstable, it's gonna keep compression
in there to keep you muscles nice and warmto keep the swelling out of there if you have some swelling. So if you're interested inthe Alpha Athletica Compression Knee Sleeve, you can check it out in my store through Amazon .And if you have any other questions, leave them in the comments section. If you'd liketo check out some other tutorials, go to AskJo . Don't forget to follow me on Facebook andTwitter, and remember, Be Safe. Have Fun. And I hope you feel better soon.