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
Yoga For Sciatica Yoga With Adriene
Hello everyone. Welcome to yoga with Adriene. I’m Adriene, and today’spractice is yoga for Sciatica or for lower back pain, nerve pain. This is a really great practiefor anyone who has dealt with any flare ups in the lower back body. Perhaps you’re recovering from an injury, and you’re needing toease back into things.
Be really mindful. If you are in pain now, youmight need to ask your or you might need to checkin and just make sure you’re doing the right exercise, but this is a really yummy practice that’s going to balancestrengthening and stretching in a really kind and loving way. So, for today’s practice,you’re gonna need a towel,
a little towel if you have it. If you have a yoga strap, awesome, or if you have a tie,you can use that as well. Just something about yay long that will help you find length. Alright, so hop into something comfy. Grab your towel or your strap or your tie, and let’s get started.
(lively, bouncy strumming music) Alright, the first thing we’re gonna do is going to be a supine on our backs, and you’re gonna need your towel or your strap or yourtie, whatever you got. So, put it right to your sideso you can grab it easily, and then bend the knees, use your hands to slowlyroll down to your back.
Get situated here. Connect with your breath. Knees are up towards the sky. Feet are on the mat. And take a second to bringthe hands to the belly or right to the hip points here, and just notice what’sgoing on in the lower back. If there’s a space, ifyou can crawl your hand
between the lower back, see if you can make an adjustment tobring your lower back flush with the mat. And if you have to adjustyour feet, please do. So the lower back is nowpressing against the mat and since we’re here to practice and go the extra mile, self love and care, take a moment to close your eyes,