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
Yoga Twist Workout for Back Pain Sciatica Relief How To Do Half Spinal Yoga Twists
Hi, I'm Manish Pole and this is Neetu Singh,we are part of Total Yoga. In this series of Yoga House tutorials we are looking at Desktop Yoga and specifically what can be done for the back to counter the effects of sitting atthe desk for very long. Sit cross legged and holding your knee and the armrest turn aroundand look at the back. Breathing is normal. After 15 seconds come back to center and crossyour leg the other way, lock your elbow, twist and look at the back. Stretch as much as iscomfortable for you. Remember that you are are twisting, and don't turn the chair and thinkthat you are twisting, and say that you body are twisting. For the standing stretch, seethat one hand is on the opposite shoulder
and holding the hip start to twist the back.Even a simple movement like this goes a long way in ensuring that your central nervoussystem functions optimally. Change to the other side. Ensure that there is no stiffnessin the back, especially if you are sitting 78 hours at your work station. See to itthat the back is kept flexed. So in this tutorial we saw what could be done in terms of spinaltwisting. Most people would start working sitting like this and as the day proceedsthey will then end up working on their desktop or laptop like this which means over a courseof few years gets extremely unfit. So we've seen what we could do with twisting of thespine. In the next tutorial we are going to look
at how we can give the other range of motionto the spine. Keep watching Yoga House tutorials. This is Manish and Neetu from Total Yoga signingoff. Subscribe to Yoga House Channel.
Piriformis Syndrome Low Back Pain Sciatica Sock Doc
Hey, this is Gangemi, The Sock Doc.Today's Sock Doc tutorial is on piriformis syndrome, lower back issues, andsciatictype pain, or what many people perceive as sciatictype pain. LaraO'Brien, who is a principal dancer with Carolina Ballet, is going to behelping us out today, and we're going to go through some of these common ailmentsand some things that you can do, hopefully at home or with a friendto alleviate some of the pain that you might be having. First on sciatic nerve, let's talk about that.Your sciatic nerve comes
down the back of your thigh here and comesall the way down and exits the back of your knee, which is called the poplitealregion, and then forms two common nerves, your common peroneal and yourtibialis nerve. Down here in the lower leg is where most ofthe people experience actually true sciatic type pain. This is where youmight get some numbness, some tingling, some loss of feeling in your toes,your foot area, or your calf. A lot of people think that this area, justbecause the sciatic nerve comes down through here and in your glute regionis actually sciatic type pain,
but it's actually usually not that. It's calledsclerotogenous type pain. What pain in this region is, this sclerotogenouspain, is a referred pain from other areas, other areas of tissue, mostcommonly muscles, ligaments, and tendons. Or it can even be a direct tightnessof the hamstring muscle, or even your glute max which we're going totalk about in a minute. Sciatica is a symptom most often misdiagnosed,but when the sciatic nerve is even pinched up in the lower back regionhere, it could be from a disc issue, it could be from some arthritis, orit could be from some muscle
imbalance, some instability of your biomechanicsof your pelvis that's impairing the sciatic nerve, putting somepressure on it, resulting in pressure all the way down and causing numbness,or pain, or discomfort in the foot. However, you end up dealing withthe issue usually way up here where the sciatic nerve originates, or starts to cometogether from the nerves of the lower back and the sacral region. The most common muscle is your piriformis.The piriformis muscle comes off of the front part of your sacrum actually,tucked in on the side here, and
then comes to the outside of your hip here.That piriformis muscle like this, you can turn around, does two things:It turns your foot out, and it brings your leg up and elevates it, whichyou can do that on both sides. You can see they're pretty symmetrical. Someonewith pretty bad piriformis syndrome, or pain in their piriformis is,first of all, they're going to feel pain deep in their butt region, in theglute, especially right here on the side, and they're going to have some imbalanceor pain doing that motion from side to side.
The sciatic nerve, pretty much in most people,80 percent, it is said, the sciatic nerve comes below your piriformismuscle. In about 20 percent of people, the sciatic nerve actually goes throughthat piriformis muscle. If you had an injury to your piriformis muscleresulting in imbalance, or resulting in a hip rotation issue, then thatcan put pressure on that sciatic nerve and cause pain in your foot. I'm going to show you in a minute how to dealwith that sciatic nerve, but the other muscle we're going to talk aboutreal quick for a second is the