Hello everyone. Welcome to yoga with Adriene. I’m Adriene, and today’s practice is yoga for Sciatica or for lower back pain, nerve pain. This is a really great practie for anyone who has dealt with any flare ups in the lower back body. Perhaps you’re recovering from an injury, and you’re needing to ease back into things.
Be really mindful. If you are in pain now, you might need to ask your or you might need to check in and just make sure you’re doing the right exercise, but this is a really yummy practice that’s going to balance strengthening 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 your tie, whatever you got. So, put it right to your side so you can grab it easily, and then bend the knees, use your hands to slowly roll 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 bring the hands to the belly or right to the hip points here, and just notice what’s going on in the lower back. If there’s a space, if you can crawl your hand.
Between the lower back, see if you can make an adjustment to bring your lower back flush with the mat. And if you have to adjust your feet, please do. So the lower back is now pressing 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,.
And deepen your breath. And then we’re gonna start with this really, really fancy yoga move that a friend of mine taught me the other day, reminded me of it in class. And it’s where you take the two corners of your mouth and gently lift them up towards your eyes or your ears. So chances are if you’re doing this tutorial, you’re tending to a little back pain.
Piriformis Syndrome Low Back Pain Sciatica Sock Doc
Hey, this is Gangemi, The Sock Doc. Today’s Sock Doc tutorial is on piriformis syndrome, lower back issues, and sciatictype pain, or what many people perceive as sciatictype pain. Lara O’Brien, who is a principal dancer with Carolina Ballet, is going to be helping us out today, and we’re going to go through some of these common ailments and some things that you can do, hopefully at home or with a friend to 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 comes all the way down and exits the back of your knee, which is called the popliteal region, and then forms two common nerves, your common peroneal and your tibialis nerve. Down here in the lower leg is where most of the people experience actually true sciatic type pain. This is where you might 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, just because the sciatic nerve comes down through here and in your glute region is actually sciatic type pain,.
But it’s actually usually not that. It’s called sclerotogenous type pain. What pain in this region is, this sclerotogenous pain, is a referred pain from other areas, other areas of tissue, most commonly muscles, ligaments, and tendons. Or it can even be a direct tightness of the hamstring muscle, or even your glute max which we’re going to talk about in a minute. Sciatica is a symptom most often misdiagnosed, but when the sciatic nerve is even pinched up in the lower back region here, it could be from a disc issue, it could be from some arthritis, or it could be from some muscle.
Imbalance, some instability of your biomechanics of your pelvis that’s impairing the sciatic nerve, putting some pressure on it, resulting in pressure all the way down and causing numbness, or pain, or discomfort in the foot. However, you end up dealing with the issue usually way up here where the sciatic nerve originates, or starts to come together 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, which you can do that on both sides. You can see they’re pretty symmetrical. Someone with 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 the glute, especially right here on the side, and they’re going to have some imbalance or 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 piriformis muscle. In about 20 percent of people, the sciatic nerve actually goes through that piriformis muscle. If you had an injury to your piriformis muscle resulting in imbalance, or resulting in a hip rotation issue, then that can put pressure on that sciatic nerve and cause pain in your foot. I’m going to show you in a minute how to deal with that sciatic nerve, but the other muscle we’re going to talk about real quick for a second is the.
Glute max. Your glute max as I talked about in the ITB syndrome, iliotibial band tutorial, is that big hip extensor muscle that comes, actually, all the way down into your thigh here and joins with your tensor fasciae latae to make up your iliotibial band. Most people think of their glute max, or butt muscle, just as this area right here but you’ve actually got to think all the way down here. Glute issues which have to do with extension, a lot of times will cause an imbalance of the lower back, obviously cause a person to have lower back problems and result in hip pain and lower back pain,.