How to Instantly Fix Sciatica Pain

In this video, I'll show you how to

instantly

fix

sciatica

pain

. Stay tuned. Hello everyone. Dr. Rowe comes to us from SpineCare in St. Joseph, Michigan. In this video, I'm going to show three simple exercises that can

instantly

relieve

sciatica

pain

. The first two exercises are perfect to do during the day anytime you feel sciatica pain coming on. It can really give you quick relief. The last exercise, and I think this is the most important, will focus more on long-lasting pain relief and also preventing sciatica by lengthening and strengthening the muscles associated with it. So deaf people, don't skip that one.

As an added bonus, all exercises can be done at home. They require no special equipment and you may find quick relief from sciatica pain even in 30 seconds. So, let's get started and fix that sciatica pain right now. So here's a really easy standing exercise that you can do pretty much anywhere, anytime, even at work. However, before we begin, I want to take note of what we are going to look for and that is what is called centralization. The main cause of sciatica is a bulging or herniated disc that protrudes to one side, pinching the nerves and causing pain in the leg in the form of sciatica.

The more pressure, the more pain that runs down the leg. So when you take that pressure off, what it does is the opposite. Start moving up the leg to the center point, the point of injury, the lower back. So during exercise, we want to see an upward trend of pain, centralization towards the lower back. That's how you know they're working for you. So, with that being said, let's do the exercise. It's a two-part move and, again, very easy. The first is called entrance charge. Just as the name suggests, we need a door with a door frame, but you can also use a wall for this one.

So, start by placing your toes flush with the door frame. Then you will take your hands, place them on the small of your back right at waist level, and press your hips and pelvis against the door frame. We want a solid and stable anchor point. So we don't want our back to lift up like that and instead what we're going to do is arch our upper back away from the door frame. So, let's get over it. The further you step back, the more you will feel a deep stretch forming. You should feel it in your core muscles right here, but also in your lower back.

Step back far enough to feel a deep, comfortable stretch and hopefully start to see that centering. Don't get to the point where you feel more pain going down your leg. Once you press it, you need to hold it for 30 seconds. Then, also do some nice, slow, controlled breathing. Release as much tension as possible. From there, simply relax and then repeat this three to five times and with each repetition, try to build back a little more. Always challenge those muscles. From there, I like to take this to the next level by doing what is known as a wall tilt exercise and again, this one is really easy to do.

So, we're going to go to the side of our door frame and the hardest part of this exercise is knowing which side to face that wall or that door frame. So, remember the good door. That means good side or non-painful side towards the door. So in this case, you would have right-sided sciatica. Put your feet together and space them about a foot, foot and a half away from that door. What you are going to do is lean with your upper body on the door frame. Therefore, your body should be tilted a little and you should place your shoulder and elbow flush against it.

There is no space between your shoulder and the door. This is our solid and stable anchor point. I'm going to take my hand, I'm going to put it on the sore side right here, and what I'm going to do is slowly press my hips toward the door. The more you press them toward the door, the more you will feel a deep stretch forming in your lower back. Keep pushing and hopefully at this point you'll start to see that centralization. So go to a point of comfort, not the point of pain. Hold this for 30 seconds. You will relax and then repeat this three to five times and with each repetition, you will try to develop it a little more.

To make it more challenging, move your feet a little further away from that wall because that way you can lean more towards it at that point and if you have bilateral sciatica you can try this on both sides but make sure it no longer causes pain going down the wall. leg, but this is a great exercise that you can do throughout the day anytime you need instant sciatica pain relief. This is one of my favorite exercises for sciatica pain relief because it works in two ways. One, to quickly take pressure off the lower back, including the bulging disc herniation that could be pinching the sciatic nerve, but it will also directly take pressure off the sciatic nerve.

It's really easy to do. So to get into position, we need an elevated flat surface that is sturdy enough to support its weight. I think the edge of a bed works perfectly, but you can also use a sturdy workbench. You can also use the edge of a sofa. It just needs to be high enough so that your knees can come off the edge without touching the ground. So, to get into position, you will lie face down on a pillow and place it right under your stomach for comfort. You want your hips and legs to be directly off the edge.

Your knees will go down and you will put the weight of your legs on your toes, like this. In this position you should already begin to feel a very gentle stretch in your lower back. This is known as traction. That's what will practically take the pressure off those bulging discs. However, to intensify this and make it a little better, what you want to do is extend your arms in front of you, take your fingers, grab that surface, and crawl forward a little bit while bringing your chin slightly towards your chest. This usually feels very, very good.

I simply let gravity do all the hard work and try to hold this position for an extended period of time. I try to use it or increase it up to 30 seconds, but you can definitely keep it longer if you feel good. If you need a break, just go back up like this, but try to do it for about three to five minutes total, breaking it up into as many reps as you want. If you want to target your back a little differently and also help with unilateral sciatica, what you can do is start tilting your body through your waist in one direction.

So instead of going straight, lean to one side. So, I lean a little to my left and see how it feels. Go a little to the left, go a little to the right, if that opens your back a little more and offers more relief, spend more time in that position, but let's take this to the next level by now putting in what's known as the sciatic thread. which will actually stretch the entire sciatic nerve pathway taking pressure off the nerve and hopefully relieving a lot of pain, so for this one we need something that slides like a paper plate, a piece of cardboard.

I'm going to use a furniture mover if you have hardwood floors, all you really need are socks, so for this one you're going to place that object right under your foot on the side where you have sciatica, in this case. It's on the left side. We're going to go back to our original position, so we're just going to hold forward like this, but I'm going to more or less straighten the leg on that painful side and now point my toes away from me as much as I can. can. It's like really getting close. With this, you will feel that leg stretching a lot just to get to your comfort level.

You want to hold this position for about two or three seconds. You're going to slowly come back like this and now you're going to repeat this slowly and nicely. 15 repetitions, increasing each with each repetition. Then, see how you feel. If you feel like you have a little more left to do, you can always do more sets or reps, and if you have bilateral sciatica, you can do it with one leg at a time on both sides or with both legs at the same time. time. When it comes to sciatica, a big overlooked cause actually comes from muscle imbalances.

That's tension and weakness in the lower back, glutes, and piformis. If you're not familiar with the piriformis, it's a major player when it comes to sciatica because when it becomes tight, inflamed, and in spasm, it can put pressure directly on the sciatic nerve and cause leg pain. Therefore, it is very important that we focus on lengthening and strengthening these muscles. Here's a really easy way to be able to do this and cover all the bases. This should be done daily and is a good way to not only get long-lasting relief from sciatica pain, but also as a means to help prevent it.

We're going to do what's called a bridge exercise which will strengthen it and then we'll focus on lengthening those muscles. So, start by lying on your back in bed or on the floor. What you are going to do is have your knees bent and your feet flat. You want to squeeze your core muscles that draw your belly button toward your spine and then you'll squeeze your glutes. Take your hands and place them right on your hips. Your legs will be about hip-width apart and you'll just slowly raise your hips toward the ceiling until you can get into a position where your knees, hips, and shoulders are in a nice straight line.

If you can't do this due to weakness or just general pain, go up as far as you feel comfortable and then hold this position for 5 seconds. What you will notice over time is that you should be able to gain a little more flexibility and strength to hopefully get to the full bridge, but I like to hold the bridge for five seconds. I relax it and then repeat it 110 to fifth times. From there, if you feel like you have a little more energy, you can always do one or two more sets. To make it more challenging, simply lift one leg up like this, but make sure while doing this that your hips are level and not tilted down and whatever you do on one side, always make sure you do it on the other side.

So, after you've done a lot of good strengthening exercises and warmed up your muscles, let's now focus on lengthening your muscles to take a lot of tension and stress off them. One of the best ways to do this is with what is known as the figure four exercise. Very easy to do. So whichever side you have sciatica on. Let's say it's my right side. You're going to take that leg and the ankle on that side and put it over the knee on the other side. So when you look down, it should look like a figure four.

In this position, what you should do is take your hand and gently press on the bent knee. When you do this, you will feel a large stretch forming over the glute and within the piriformis muscle. It generally feels very, very good. I hold it up to a point where it is comfortable and causes no more pain for about 30 seconds from there. just relax and then I repeat this three to five times and I like to do this on both sides to keep everything in balance so if you want to take this to the next level and now get a deeper stretch what you can do is take the leg on the other side right here, take your hands, go through that hole that is formed by the figure four and grab the back of your thigh like this.

What you are going to do now is pull the leg towards you. So the bottom leg comes towards me and when you do this, you'll feel a deep stretch on the other side, right above that glute. Again, it usually feels pretty good. Hold 32, you will relax and then repeat this three to five times. If you really want to take this to the next level, you can make what is called a piriformis rocker. So let's go back to our stretch right here, but what I'm going to do now is rotate away from that side of the bent knees, so I'm rotating a little bit to my left.

You will feel a deep stretch forming. I practically feel it in my glutes and my hips working down to my lower back. I like to hold this for about 15 seconds, relax and now swing a little to the other side to hit the muscles a little differently, but I try to do this nice and slow for about three to five reps on both sides and then just switch back and forth. side to keep everything in balance. So let's finish the video by helping each other with a friendly competition on who can share the best natural way to help relieve sciatica leg pain.

If you have a great idea, tip, or exercise you'd like to share, leave it in the comments section below. We will decide the winner by the comment that gets the most likes or approval and comments that support it. For the winner, I will make a short video publicly giving them credit for their idea or exercise and I will try to demonstrate it. best way I can.So, let the competition begin. That being said, if the exercises help you, please support us by giving this video a like and maybe subscribing to the channel too. If you have any comments or questions, please leave them below.

I will contact you as soon as I can. Thanks for watching.