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 isnt 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.
Lower Back Stretches to Relieve Back Pain Ep41
If you feel like your lower back needs a good stretch after a run, a workout, or even a long day in the office, let me show you five of my favourite lower back stretches. Before I get into demonstrating the different exercises, its important for me to mention that there are of course different potential causes for the tightness in your back. Sometimes the muscles of the lower back get tight and feel like they need stretching as a result of weakness, or to protect a more significant injury.
Its important that if youre regularly experiencing lower back pain and stiffness, that you get a physical therapist to assess your back and determine the root cause. That said, lets take a look at these exercises so you can get started right now. The cobra stretch from the elbows is a gently way of working your lower back into extension from topdown, you can then progress to supporting yourself on your hands as your extension improves. Begin by lying facedown on the floor. Bring your hands palms down in front of your face.
And press your forearms into the ground to lever your chest off the floor. Be sure to breathe out as you push yourself off the ground. When this is easy, you can progress onto working with straight arms, pushing only through your hands. This will increase the amount of extension required from your lower back. Aim for 10 x 10 second holds in the extended position. This exercise is particularly good for those who suffer from lumbar disc problems. Those.
Who have irritable lumbar facet joints, however should avoid it. Childs pose is a fantastic stretch into lumbar flexion, as well as thoracic extension. Begin by kneeling upright. From there sit back onto your heels, and band forward to bring your torso down to the ground. Reach your arms forwards and feel your chest sink downwards to the ground as you breathe out and relax.
Once youre in this position. maintain the pose for 2040 seconds 35 times This stretch is fantastic to reach muscular tightness in the lower back, but should be approached with caution if you know you suffer from a lumber disc bulge or prolapse. Knee hugs are a supersimple way of achieving a stretch through the muscles of the lower back, while also working on hip flexion. Lying on your back on the ground, bring both knees up towards your chest and wrap your.
Arms around them, hugging them tightly. You can do this either with both legs, or one at a time. Maintain the stretch for 2040 seconds 35 times. One of my favourite exercises to work on lumbar stiffness is the simple knee drops exercise. Lying on your back, you can either do this with your feet flat on the ground, or with them elevated, making the exercise more difficult.
Place your arms directly out to your sides, which will help to keep your shoulders down as you drop your knees from side to side. You should aim to keep your knees and ankles together as you allow your knees to drop together slowly, with control from the left to the right, and back again. Aim to do 3 sets of 20 of these knee drops. The Iron cross exercise is a somewhat more advanced option, which will not only give.
You a good lower back stretch, but also in many cases a lateral hamstring stretch too depending where youre tight. As per the knee drop exercise, spread your arms out to your sides and aim to keep your shoulders on the ground as you perform the drill. From there keep one leg relatively straight and kick the other leg across towards the opposite hand.