Top 3 Exercises for Sciatica and Pinched Nerve
Have you heard of sciatica? A lot of people complain about nerve pain down the back of their leg. Usually the cause is within the lower back or pelvis. I’m going to give you 2 stretches today for the sciatic nerve. It is the largest nerve in the body. It runs down the back of the leg and splits into two behind the 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 straighten the affected leg or the leg with pain.
Stretch that leg out and look up at the same time. As you are doing this, if you are doing it right and you are doing it on the painful 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 bend your knee and look down. 5 second hold here. 5 second hold, 10 times each way. This is called flossing. The next exercise is called a slump stretch. Same idea here, as you are doing this exercise, you could experience increased symptoms down 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 should actually decrease the pain in the leg and you will experience more pain in your lower back. What we do is this: Feet against the wall, knees straight, fingers interlocked behind the head. Then you are going to slump forward. So bring your elbows in. There you go. This should cause pretty sharp symptoms down the back of your leg. It is called the slump stretch and it is ok to feel increased pain down the back of the leg. We hold 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 sit up 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 intense than interlocking your fingers behind your neck and leaning forward. This is a little more basic. So you can modify. The same idea though 30 seconds, 3 times. If you can at 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 sciatica or symptoms running down your leg is this: Realize that with symptoms travelling down your leg, often there isnt a problem within.
The leg. The problem is within the lower back or the pelvis. The sciatic nerve, the nerve roots where it originates is in your lower back. 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 sacroiliac joint. If you have a problem there that is putting increased pressure on the nerve, that is what creates the symptoms in your leg. You can think about it like this: if you have a 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 changes what you are feeling down your leg. The solution isn’t to continually address the problems in your leg. Or to put heat on your leg or ice on your leg. The solution is to relieve the pressure on the other end of the garden hose or the other end of the sciatic nerve. 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 testing whether it is coming from arthritis or disc degeneration or stenosis in your back, a herniated disc or a problem in your pelvis. So the third exercise that you should be doing is the 3 exercises that are addressing the.
Cause of your sciatic nerve pain.
Sciatic Nerve Pain Stretches Exercises Ask Jo
Hey y’all, it’s Jo and my assistant with me today is Bailey again. And today I’m going to be talking about your piriformis. So lots of times I hear people say they’ve got that sciatic nerve, well actually everybody has a sciatic nerve, but you can have pain coming from that nerve, and a lot of times that piriformis muscle is causing the pain. So we’re gonna show you some stretches to stretch out your piriformis and hopefully get rid of that sciatic nerve pain. Alright let’s go on to our backs. Here we go. I think we’re gonna maybe move Bailey out of the way. In the first stretch for your piriformis is a pretty simple one. A lot of pictures you may get from your therapist will actually.
Show one leg down, I actually like for you to have it staying up so you can prop your foot over it. So your gonna make almost like a figure 4 with your legs and then what you’re gonna do, the side that’s hurting, so my left side is hurting, I’m gonna cross that leg over. And what I’m gonna do is I’m gonna bring my knee with my opposite hand towards my shoulder over here. So I’m pulling this leg up and across my body. And what you wanna do same kind of thing with all the stretches, you wanna pull and you wanna feel a stretch under there. Soon as you feel a really good stretch you wanna hold it for 30 seconds. So remember up and across the body. Just coming up is not gonna get that piriformis stretch. But.
Coming up and across the body like I’m trying to bring that knee towards my shoulder. Holding it there for about 30 secondsa real 30 seconds. And then coming back down and you wanna do that 3 times. Now the next one to do, sometimes this is a little harder for people, but what your gonna do is your gonna keep that same figure 4, and what your gonna do is your gonna take your hands and on the opposite side that it’s hurting, so the hurting side is still up crossed over it’s still my left side. I’m gonna take my hands and put them underneath my thigh, and I’m gonna bring my leg up, and I’m gonna pull until I feel that stretch underneath there. Now some people might have a hard time grabbing on to their leg here, so again you.
Can use your belt, or your dog leash and put it under, around your leg, and pull up towards you like this. Same kind of thing, you want to hold that stretch for 30 secondsbye Bailey, we’ll see you later and then 3 times each. Alright, so now you’re gonna bring that down getting it nice and stretched. For those of you that need a stronger stretch, those might not be stretching it out quite as much, what I’m gonna have you do is I’m gonna have you turn over. And what your gonna do is the side that’s hurt again, my left side, I’m gonna bring my leg up across. Now as you can see, this is something you have to be pretty high level, pretty flexible to do, but it’s gonna get a fantastic stretch. So your gonna put.
Your knee over across your body, and bring your body down. So it’s almost that same concept, you’re bringing that knee towards the opposite shoulder, but what you’re doing now, is you’re using your body weight to bring it down. You can stretch that back leg as far as you can. You can bring your arms down, but that knee is essentially going towards that opposite shoulder. 30 second stretch, 3 times each. Alright and there you have it. Those were your piriformis stretches. So if you had some pressure on that sciatic nerve, hopefully that will loosen it up a little bit. So if you like my hair, or if you like the stretches, please click quot;likequot; and leave me a comment. And if you’d like to see some more stretch.
Tutorials, or if you’d like to go see some educational tutorials, please go to AskJo . And remember, Be Safe. Have Fun. And I hope you get to feeling better y’all!.