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7 Minute Sciatica Exercises For Leg Pain Relief & Long Term Success

Jun 10, 2021
Bob and Brad, the two most famous physical therapists on the Internet. Hello friends, I'm Bob Shrum. Sciatica

exercises

to relieve leg

pain

for

long

-

term

success

. Are you saying each exercise will take seven

minute

s? No, no, Bob, all together and, in fact, once you do it a few times less. By the way, if you are new to our channel. Please take a second to subscribe, we provide videos, um, stay healthy,

pain

free, and we upload them every day. Also check out our website Bob and Brad dot-com, we implore you because if you go to the giveaway section, we're always doing that. a giveaway will show you in a

minute

what it's also go to Bob and Brad on Facebook will be pinned to the top of the page the contest is a short version of us go to Instagram Twitter tick tock 60 seconds to the end Brad a day, This is what we're giving away, we're giving away the little vibrating massage ball, yeah, the index 50 vibrating massage ball.
7 minute sciatica exercises for leg pain relief long term success
I haven't had any problems with that, it's pretty, yeah, it has three settings, so that's four settings. , actually the fifth. the fourth setting is actually in

term

ittent, yeah, interval, this baby works like a little bit of a vibrator down here, but it jumps, okay Brad, okay, something else: sciatic pain in the leg, the pain that typically starts in the back down the leg often in the back of the legs sometimes in the front and up to the foot or even through the toes, that is what we are seeing here the vast majority of the time it is caused from a problem of lumbar disc to a herniated disc exactly, so that's what I'm going to show you, a system that Starts with seven steps, we can get to the seventh step.
7 minute sciatica exercises for leg pain relief long term success

More Interesting Facts About,

7 minute sciatica exercises for leg pain relief long term success...

Things are going pretty well, so let's move on, okay, your air, where I'm ready. Bob, no, I don't need it, yeah, it's okay, I'm just getting a little nervous, you know? stage fright is okay, so the first thing you do is sorry, let's do it. You can do this on the floor, preferably a carpeted floor, if you have a firm bed. I want to do it here, that will be fine. being on your back sorry I'm so confused apart from the hook line position okay I have only one knee now both knees are up let's take the one knee lift it up and do a stretch and you'll continue.
7 minute sciatica exercises for leg pain relief long term success
This is as

long

as nothing is worse and/or yes, the worse you are not doing this particular stretch, particularly anything down the leg, if it feels worse below the knee and foot, definitely right away, most likely that you don't do it. Why do I have to do it and you can come up and then cross your knee slightly over your chest to stretch your piriformis muscle and we're just going to. Brad, I had the idea that if it's the piriformis it's going to help, but if it's not the piriformis it's not going to help, right?
7 minute sciatica exercises for leg pain relief long term success
We're just eliminating one more potential source for that

sciatica

, so this is kind of a trial stretch and if this stretch makes it worse, you won't do it. makes it better, you're going to go ahead and continue doing it exactly and do it like you're doing five to ten reps on the side, okay and now the next exercise is kind of optional, but I like to include it. there because it can help relax the back muscles around where the disc is and we'll just do some crunches like this just to work the abs because when these muscles contract, the opposing muscles are neurologically relaxed, you don't even have to think about it . we're going to do ten of those, okay and you know, it puts very little to no stress on your back.
I've seen people do that too, Brad, where they actually just march their legs a little bit, oh, right, yeah, and it's the same thing is lifting your abdominal muscles and relaxing your back muscles. I've seen him with back spasms, sure you don't even really have to lift your neck, your head, you just move your legs up and down, but we're going to go over our seven minutes, okay, I'm sorry, but as a good player, jumping is a good option now, when you turn around, especially if your back and leg hurt, you're going to do this very slowly as if you were. a log and roll, take your time, everything moves at the same time, yeah, and then you need to have a pillow available and we're going to take this pillow and you're going to take it under your stomach in the hip area, you can put it. this way or this way thank you yeah I'll do it this way and that's up to the individual and we'll just stay here like this if you're comfortable you'll hang there Brad oh I'm.
Sorry my English, I appreciate it Bob, I really appreciate that English has always been a problem for me, so we'll hide here like this if this feels good and the leg feels good and the pains literally go away from the foot. and then on the calf in the knee area, then we'll go up to here, so what we're looking for I'll do on this side, Brad, okay, it's just a matter of okay, yeah, so let's say this stripe. . represents your pain, yes, what you want to see is that the pain actually starts to move away from the calf and foot first, so now you only feel it in this area here, so if that's the case, leave it there.
Bob, it's okay, you feel better. Looking then I'm going to start doing some mini push-ups like this letting my waist and pelvis stay close to the pillow. Do it ten times and as long as things feel the same or get better, yes, this streak might even go higher, yes. but it's time to get rid of the pillow and then I'll go to bed again. Give it about 30 seconds of target regression. What are you doing here? Yes, no, no, we are at step number four. I think where is the five? It is not like this. No matter how we do it, this is the same thing, you're on step number five, right, yeah, as long as this goes well, we can just roll on our elbows on our own, like we're out there, now there's no question if you can move a little bit. times. that can help relieve a patient who loves to do that, Brad, yeah, he gets up on his elbows and he was moving back and forth and it seemed like he started to improve the panel and now, if you suddenly notice that you gave yourself away to the right. and that clearly makes the leg feel better and you can go in the other direction, it feels worse, just go in one direction and that can also be a big step in the right direction, so listen to your body for any little things that Make the pain go up the leg so it's better and then I'm going to start doing mini push-ups.
See, now the difference is that the pillows are gone, so there's a little more stress on his back because he was doing a lot of push-ups earlier with the millet. pillow in place and that would be a positive stress stress that was good a lot of peas yeah press up with the positive pillow and I'm NOT going to finish the rest Bob will come here and finish our arm because I have spondylolisthesis which means he can't do complete push-ups without creating back problems, so you have been doing mini push-ups, you got to that point with your hands under your shoulder, you are doing mini push-ups, you still feel great, the pain keeps coming up too late, yes, and you are very above.
I don't feel it down here anymore, I never feel it in my calf anymore, so now I'm going to see if I go more and more. Now the idea here is that you don't lift your pelvis if you're lifting your pelvis with your back. It's too tight and you need to continue working on the mini push-ups, but if your back starts to allow you, you'll want to keep going and get to the point where you can. regret, yes, and we even have some advanced things. you can do beyond this just look we will have a whole

sciatica

show on Bob and Brad on our website and it's in the shows section it has forty something videos on sciatica and they are all free there is no charge and you get Impressions in PDF of the

exercises

so you don't have to go back and look at our ugly mugs.
You can't get the role. We're uploading them right now as we speak, so it'll take a while, but eventually you'll go to our channel. you'll find them there so you can do the whole procedure, the seven steps when you're done things should feel better, the pain in your legs is better and to be honest you can repeat this several times a day. Once you start to feel better, you don't have to do the first two steps, although you can, they won't hurt you, they'll actually be good for you, but it's not absolutely critical, so use your best judgment, the goal is to get to that.
Lastly, press that bubble or the more movement you get, usually the more is where the magic happens. Remember that it has to say that, the more and you know it, eventually, maybe you can get right to it. You know you go straight to the if you want. For brother, yes, you will go straight to the floor and you can start doing these push-ups and you can try to do the full ones if your body is expecting it. I mean, I make these preemptively, I make some minis and I make some. full stretcher every day. I do them a couple of times a day because then my back doesn't get into trouble, so again, you're not going to jump into that unless by that time your leg pain is gone and you're getting into it.
Maintenance phase, right, um, so yeah, it's a wonderful program. Work with it as instructed and get your feedback below. Do it well, very well. Brad and I can fix almost anything except a broken heart, but we're working on it, Bob, and we did a lot. on the back, but we haven't done much on the heart, yes, yes, but we will continue working on this Bob. It's one of those things that when we retire we can continue working on it, by the way, that's not now. Okay, thanks for watching.

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