put my hands together and I tuck my chin slightly towards
to build into it just a little bit more what you're probably
forearms just like this. They're roughly in a V. I just
away from the door and repeat. Here's an exercise that you can
towards the starting point which is the lower back. So,
feel it in the front over the core muscles and the front part
this exercise, what we're going to be looking for is what is
going to notice is you can go up just a little bit more
our lower back. The first part of this is called a press up or
extension or backward movement that can help take pressure off
seconds and do nice slow control breathing let out as
about a foot, foot and a half away from the door and you're
to take pressure off a hernated disc hopefully off a pinched
just going to lean into the door just like this. An
that point and then from there, you're just going to take your
this one, what we're going to do to into position is put the
good door, good side towards the door. So, in this case, I'm
going to demonstrate what to do if you have left-sided
during this exercise, look for an upward trend of sciatica not
lower back again with this one only go to the point where it's
nice and slowly for about three to five repetitions from here
feel a really deep stretch in the back but you should also
lean back and see how that feels. Do this pretty much all
below. I'll get back to you as soon as I can. Thanks for
straightforward. We're going to press with our arms lifting our
back off slightly if you start to feel that. You're then going
be roughly shoulder width apart and then put the front of your
much tension as you can from there you're going to relax and
called centralization. So, when a herniated disc puts pressure
deeper stretch, instead of supporting your toes like this,
level, you can add a little bit of a rotation in with your
that one certain spot is just your pinpoint spot and this
can you should feel a really deep stretch forming in your
channel by giving this video a like and maybe subscribing too.
for about five seconds you're going to come back up like this
to each one. If the exercises help, please support the
to see that upper trend of sciatica pain but again, with
case back off slightly and you want to hold this one roughly
to do is try to keep our stomach and upper back as flat
hips lowering our feet downward towards one side as much as we
if you're in the yoga, a cobra pose. It's going to be an
that is sturdy enough to support our body weight so
and then just repeat it on the other side it's kind of like a
as possible and we're going to rotate through our waist and
just go over the whole area. You're probably going to notice
a comfortable stretch not to the point of pain if that's the
chest up and our shoulders towards the ceiling. Keep going
the other way around. If that's the case, back off. So, for
because you have more pain free range of motion but do this one
wind shield wiper but just go nice and slowly from side to
side for about 10 to 15 repetitions and try to build in
my chest. I then bend my knees roughly at 90 degrees and put
If you have any comments or questions, please leave them
pelvis. So, go up like this and then, just do kind of like a
this one. I'd like to support my upper body weight on my
only want to move through your arms. Do not lift up on your
symptoms of a herniated disc is sciatica. Here's a really easy
take a breather on the next repetition challenge yourself
times. So, with each repetition, try to build into
five repetitions. If you want to take this one to the next
like this but try to do this for 30 seconds for three to
sciatica exercise that you can do anytime that you start to
my legs and feet together. So, for this one, what we're going
that hernated disc. So, let's start off lying on our stomach.
important note, make sure that your wrist, elbow, shoulder are
hand, put it on the other side's hip. Slowly press your
or discomfort especially sciatica. Want to stop right
our lower back. Again, we're going to be on our stomach for
before that point and hold this comfortably for 20 to 30
of the leg. Do not go to the point that it causes more pain
hips or your pelvis. You want to keep them flat but the
roughly about hip what I'm going to do is just start off
by putting my hands right here at the edge arms are going to
roughly at shoulder level. Take your elbows, tuck them into
is going to help improve pain-free range of motion in
We're going to take our hands, put them off to our side
your side during this exercise. The movement from here is very
really easy way to do this for this method we need something
really good stretch form in the lower back and hopefully start
what we're going to do is now build into the scorpion which
more that you go up, the more that you're going to start to
you're going to relax and then repeat this one three to five
breathing. Just let out as much tension as you can. From there,
onto a nerve root, that is what causes sciatica to go down the
this one, do not go to the point of pain or discomfort
shoulder to the door. Treat it kind of like a suction cup at
pressure off a little bit more and also aid in improving If
lean exercise. We just need a wall or a door. A note about
can hold it but if it feels good, you can definitely hold
hip towards the door. As you do this, you're going to feel a
feel it or it starts to build. This is called a Mackenzie wall
to hold this for 30 seconds but if it feels good, you can hold
nerve but also in help improve pain-free range of motion in
flushed against it. We don't want any space from our
it just a little bit more. To make this one more challenging
the same time. So, one of the most common and debilitating
sciatica. I'm going to put my feet together, have very good
we're going to go up on our toes so all of our body weight
upright posture. From there, my feet are going to be roughly
up as far as you feel comfortable. As a note, you
it for a little bit longer and do nice, slow, control
do in bed or on a floor. It's a two-part exercise that's going
and getting deeper stretch, just space your feet slightly
you really want to take this one to the next level and get a
great part is you're going to get a very good arm workout at
lift them up. It will greatly intensify the stretch and the
is going to start to take your body weight down towards the
this one for to 30 seconds or as long as you feel that you
floor and you should feel a very gentle stretch in your
non-painful side, the good side towards a door. Just remember,
leg. As that pressure is taken off, it tends to come back up
something like a counter top a desk or a table and you want it
wiggling motion from side to side. It will just help take
thighs flush up against the edge of that object from here
with each repetition you should have a little bit more range of
your upper back like this. The more that you lean back, the
is going to be supported on our toes in this position gravity
lower back it usually feels really really good try to hold
it for longer. When you need a breather, just come back up
glutes and press in there so it's nice and stable. This one
this one to the next level, we're going to focus a little
but it's just a nice, slow, controlled movement. To take
opposite pull that joint open bring that bulging material
back in off that nerve root get instant pain relief here's a
keep repeating this over and over again for about 10
over the lower back. So, start here, go up a little bit, and
disc it's getting compressed and bulging out nicking a nerve
root causing pain in the lower back and down the leg in the
and throw in another three to five repetitions. One of the
form of sciatica so what we need to do instead is the
best and easiest ways to get instant herniated disc pain
gives you the most relief. At that point, stop over that spot
relief is with decompression trap think with the hernated
just place it right over the lower back like right above the
belt line press into the muscles right there and then
you're going to hold this one for 20 to 30 seconds and do
this one three to five times where you're going to notice
pain or discomfort. Once you feel that very good stretch,
motion to build into this so always challenge yourself to
possible from there you're going to relax and then repeat
nice low control breathing just let out as much tension as
lower back and pelvis, you're just going to lean back with
instead of using your palms take your thumbs right here and
back. Again, do not go to the point that it is causing more
more that you're going to feel a deep stretch in the lower
even the next level you can now become more pinpoint with it so
stretch into it just a little bit more to take this one to
let's slide forward towards the end of the chair with this one.
pretty straight forward. As we press with our hands into our
I'm going to take my hands and I'm going to use my palms right
Try to maintain that good upright posture. For this one,
line. I kind of just put my like this and cup over my
here to support my lower back. Pretty much right near the belt
you feel that very good activation of the muscles, what
do this, try to tuck your tailbone upward like this
direction. So, I'm going to slide my bottom forward. As I
repetitions in both directions. If it feels like it's offering
rocker or a pelvic tilt. What I'm going to do is just simply
more than welcome to throw in as many repetition as you like
a lot of relief and you're still getting relief, you're
like to put my body weight also onto my heels during this
with our back flush up against the chair just like this. We
a herniated disc. Hopefully, giving us more relief. So,
bit more on extension which is going to take more pressure off
go any further, you're going to hold this position again for
three to 5 seconds and then from there, we're just going to
muscles engage just a little bit differently. When you can't
It's going to help improve mobility and also take pressure
move around hopefully with less pain. So, let's start seated
the best results, go through them all and use what gives you
let's get started and fix your herniated disc pain right now.
then from there, I'm just going to go in the opposite
back off slightly, you want to build up to that point but not
muscles around the hip, pelvis, and lower back. The key with
you do this, you're going to feel a very good activation of
this, do not go to the point of pain. If you start to feel that
slide and push my bottom into the chair as much as I can. As
towards your belly button. You're going to feel the
I like to do is hold this for about three to 5 seconds and
into it. Treat this like a marathon not a sprint. So, once
What you can do is take your hands and put them on your legs
thing that we're going to do is what is known as a pelvic
want our back nice and upright, kind of in a neutral position.
and kind of use them as supports to maintain that
exercise just offers a little bit more support. So, the first
position. You want your knees roughly at about 90 degrees. I
off lumbar spinal disc so it just makes it easier for you to
from a herniated disc, this is an exercise that I would start
quick relief even within seconds. With that being said,
done at home required no equipment and you may find give
If you're dealing with a lot of lower back pain or sciatica
easy exercises that can quickly relieve pains from a hernated
They're also going to be shown in different positions. To get
all of these exercises work just a little bit differently.
Saint Joseph, Michigan. In this video, we're going to go over
disc. This includes lower back pain and sciatica. As a note,
off with. It's really easy to do and you can do it seated.
the most relief. As a bonus, all of the exercises can be
Hey, everyone. Dr. Rowe coming to you from SpineCare in herniated disc pain in seconds. Stay tuned.
In this video, I'm going to show you how to relieve
watching.