Back Clinics of Canada Stretch Easing Sciatica Pain
Hi.I'm doctor ron nusbaum, ceo of back clinics of canada.And today we're going to speak about sciatica.Sciatica is a condition that affects millions of people worldwide.Let's understand first what sciatica is and then we'll demonstrate a really helpful stretch that can actually reverse the effects of sciatica in many cases.This is a plastic copy of the spine.The spine is made up of all of these individual bones that we call vertebrae and these pads that we call discs.Now, if you look at the back of the spine.
There is this triangular bone which is called the sacrum.Now, attaching from the inside of the sacrum coming across to the side and attaching to a bump on the femur.That's the long bone of the leg is a muscle called the piriformis and that's a latin word meaning pear shaped muscle now this muscle is so important because you see the sciatic nerves which come out of the spine either pass over the top of the piriformis pass through the piriformis or pass underneath the piriformis.That makes the piriformis capable of actually irritating that nerve if the piriformis muscle should go into spasm.
It's one of the causes of sciatica.So we're now going to demonstrate an excellent stretch that can really help reduce the tension of the piriformis muscle.If that's the cause of your sciatica, it can actually help you.So you're gonna try this stretch at home on a yoga mat.Before we do, i would like to advise everyone out there who's watching please double check with the your spinal expert before you attempt any of these stretches.So we're going to have you get a yoga mat.You can do that by going to walmart.You can spend 10 or 15 dollars to obtain one.
We're going to demonstrate that on our special equipment over here.Jessica's going to get into her starting position, as you will as well on your hands and knees.Let's begin that right now.Ok, so for the first piriformis stretch we're going to demonstrate this as if the sciatica is going down the left side.Not the right side, but the left side.How you'll begin is you'll take the good knee.You're going to actually bring it over across behind the bad knee.Now you want to arch the lumbar spine down.
Do that right now and lean into it with your head forward.You're gonna feel really nice stretch in the buttocks at this point.If you're doing it correctly.If not, you'll have to lean into it a little bit more.The goal would be to try and hold this stretch for up to thirty seconds providing it's not causing pain.Of course you'll discontinue should you feel any pain.You feel a good stretch there yeah great.Let's get you back into the starting position.Now let's demonstrate this for everyone watching for what it would.
Look like if you were doing the stretch for the right leg.Now you're going to take the left knee and bring it behind and now bring your bad knee forward and stretch down.Arch your back and look nice ahead and hold that again up to thirty seconds.Can you feel that yea great.You can sit up now.When you complete the stretch i want you to move slowly back into a comfortable position.You probably want to try anywhere from 5 to 10 repetitions of this.And if you can do that without pain.
How to Stretch the Piriformis Muscle Seated Stretch for Sciatic Pain Relief
Welcome to stability before srength.My name is oscar and today i will show your piriformis muscle in a seated position to help relieve static nerve pain we are going to start this stretch by sitting down in a chair or comfortable seat.You're going to cross one knee over the other.Make sure this is a comfortable position by keeping your ankle bone away from your knee cap and you're going to slowly lean forward while keeping your chest lifted.You should feel a stretch deep in your glut area.
You are going to hold the stretch for fifteen thirty seconds, then switch sides and repeat on the other leg.For a deeper stretch, use your hand to gently push against the bent knee away from you and remember to keep your chest up as you slowly lean forward.You can perform this seated stretch almost anywhere.Even in the airplane, especially if you have to sit through a twelve hour flight.Take a mental note on where you feel the stretch and compare it with your other side.Chances are that your tightest side is your dominant side, meaning that it's tighter.
And therefore requires more time to stretch most people who suffer from sciatic pain or piriformis pain usually have office jobs that requires them to sit for long hours since you put most of you weight on your hips while you're seated, the muscle becomes tighter and tighter.That tight muscle is known as your piriformis muscle.Which runs parallel to the sciatic nerve as the muscle gets tighter, it pinches the sciatic nerve and causes you to experience uncomfortable and at times unbearable pain that can often radiate down your leg.
Pain in the butt
Hi welcome to stressed out stress free my name is vincent woon.This tutorial is in respond to my youtube viewer telling me that he has a pain in his left butt mainly from sitting too much in front of the computer.Pain in the left butt, basically what happened is the muscles around your butt tightens up and hit the nerve.So that's why he has pain in the butt.So that's why most people will said it's the sciatic nerve sciatic painsciatica because when all the muscles tightens up it hits the sciatica nerve and the pain will.
Go down from your butt to the knee.So how do we take care of the pain in the butt i'm going to show you a couple of stretches and also massage technique in order to get rid of the pain.Alright! first stretch i'm going to show you is you get a chair and put your leg this way make sure it's straight and what i normally do is bend the other leg.See the other knee, bend down and you'll feel the stretch right here, right there.So hold on there and bend your knee you can actually feel the stretch.
Here.One,two,three and do as many as you can to loosen up the pain.Other stretch you can do is sit on the chair similar but turn sideways, similar but just pull your leg this way towards you and you'll get the same stretch all down here on the butt this way one two make sure you push this down closer towards you and this area here is straight like such.One two three.Ok those are the two stretch and if it still doesn't work! first thing you need to do then is to loosen up the area here.To loosen up.
The area what i normally do is i lift my leg up.Turn this way like such.Front view turn to the left exaggerate a little bit, lift up higher turn to the left then lift up turn to the right.That way it creates movement and loosens up the whole area there.And if still aches, use your finger pad put pressure right onto the pain area and turn left, goto the next area right left right.Put a little pressure press into it left right in and out.These are the three technique that i would do and i recommend my client to do it.So.
Lower Back Stretches For Sciatica Pain Sciatica Exercises For Back Pain By FitnessBlender
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3 Stretches For Sciatic Pain During Pregnancy
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One Quick Stretch For Sciatic Pain Piriformis Syndrome And Tight Hamstrings
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