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
Swiss Ball Core Back Strengthening Exercises Basic Ask Jo
Hey everybody, it's Jo. Today we'regoing to talk about some back strengthening exercises. So we talked a little about stretchingexercises, so once you get them stretched out and you work on it a little bit, the SwissBall here, that's what this big bouncy ball is, is great for working out your core, yourtrunk stability muscles. All those muscles around here help out your back. So you wantto keep them nice and strong, nice and straight. As you're working, you want to hold thoseab muscles in the whole time. You want to keep them nice and tight, but you want tobe able to talk. Mine are contracted right now, but I'm talking to you. And that's whatI want you to be able to do. So the big thing with
the Swiss Ball, is it gives you a surfacethat's an unstable surface. So, if you're not squeezing those ab muscles tight, you'regonna kind of be rolling around everywhere. So even just sitting on a Swiss Ball, if you'rereading a book, watching TV, at your computer, this is going to help strengthen those muscles.The first exercise I'm gonna have you do is called a pelvic tilt. Now we talked aboutthe pelvic tilts a little bit for stretching when you were lying down. Now this one's actuallygonna be some strengthening. The key when you're on the Swiss Ball is you want yourback to stay nice and straight. You don't want you upper body swinging around. You wantthose muscles to stay tight to keep you from
falling off the ball. So I usually have everybodyjust kind of have you feet about shoulder width apart so that gives you some good balance.Now the first time you get on a Swiss Ball, you might roll right off, so be very carefulif you're starting for the first time. Get a friend to hold on to it for you. If youdon't have anybody with you, lean it up against the wall so you have something holding onto it. You can even start off holding on to it yourself and that will give you a littlemore stability. So you can start doing your exercises like this, and once you feel likeyou've got the balance a little bit, then you can let go, put them in your lap and thatwill be a little bit harder for you. When
you get a Swiss Ball, you want it to be highenough where your knee angle is about a 90 degree angle. This one might be a little bitlow for me, but that's just because it needs a little more air. But really close to 90is what you want. So the first thing we're going to do, we're gonna do those pelvic tilts.So what I want you to do is I don't want you rolling back and forth like this, rememberwe want our upper body to stay nice and straight, and you're just rolling at your pelvis. So,it's a little provocative, but this is really getting those lower muscles working, moving,getting them a little stronger. Remember, you wanna keep those ab muscles nice and tightwhile you're doing it. Now, when you're on
the Swiss Ball, you don't wanna go all outbecause you'll be sore later. So start off with just about 10 in each direction. Whereyou're really trying to go to the back, go to the front. Nice and controlled. The ball'snot rolling around. You're not rolling around. Your upper body staying nice and straight.The next one you're gonna do, is then a side to side tilt. We call this a lateral tilt.Same kind of thing, you want to keep your upper body straight, but you're just tippingyour hips up and down. Just back and forth, get about 10 times. Then what you can do,we call hula hoop or some circles. You're just rotating that around. Now remember, youdon't wanna be doing this. You want that upper
body to be straight, but you want those hipsto be moving. Rolling them around. Then go back the other way. Rolling them around. Alright,good. Now that those are nice and loose, you can start adding some combination moves toget those muscles really working. So the first thing I'm gonna have you do, remember youcan hold on if you need to cause this is gonna be really hard the first time you do it. Whatyou're gonna do is your gonna just take your foot, and lift it about that much off theground. You don't have to lift it high, but you're just gonna lift it off the ground.And then you're gonna slowly come back down. Now remember the key is control, so you'renot doing this, cause then that's not working
Hip Pain Relief Piriformis SI joint Yoga Tune Up
lastly you need to use your Yoga Tune Up Balls to target powerful muscle call the piriformis. the the piriformis is a major muscle in yourbuttocks. that helps to rotate your thigh bone outwards. The muscle starts right about at your SI joint that's called the sacroiliac joint.
You can find it by looking for the dimples in your sacrum There's a little dimple here on the inner edgeof each buttock. so you take your balls and place it right thereon that dimple and then slowly start to shimmy you hips along the muscle from side to side.
the muscle the piriformis overlies the sciatic nerve and often when people have sciatic nerve painit's because the piriformis is so tight now because you're shimmying and your buttocksdo have some amount of size to them from time to time you're gonna have to resetthe balls because your buttocks are going to be pushing the balls out of the way and one more thing to do to get deeper intothat piriformis is to drop one knee the at a time as you shimmy
and he will definitely need to reset yourballs but oh my goodness this is so incredible What a massage, right into that piriformis.