- In this video
I'm going to demonstrate
three absolutely brilliant stretches
to help you with sciatica pain relief.
Now the three stretches I'm going to demonstrate,
the first one is called "neural flossing".
So we can floss the sciatic nerve,
get a bit more movement in there,
and thereby decreasing the pain.
The second stretch I'm going to show you
is called the "advanced neuro flossing".
And the last one we're going to demonstrate to you
is called the "slump stretch".
Okay, let's get started.
(upbeat music)
So, your sciatic nerve
runs from your lower back
into your buttocks,
the back of your upper leg,
back of your lower leg,
and then to outside of your foot,
and with sciatica,
the sciatic nerve is being compressed.
In 90% of the cases
that compression happens in the lower back
and is due to a slip disc.
So the compression is here
and then you're getting symptoms
like pain, tingling, weakness, numbness
in the buttocks, the back of your leg, the calf,
or the outside of your foot.
So it's not that dissimilar to you hitting your funny bone
and you feeling the tingling in the outer two fingers.
It's the same principle.
It can be extremely painful as well.
Now, before I continue with the stretches,
just want to mention to you,
I've done two more videos on sciatica as well.
Often patients suffering from sciatica
struggle to find a comfortable position at night,
I've done a video on that
to help you sleep through the night comfortably
when you're struggling with sciatica.
And I've also done a video
that gives you a bit more exercises
for pain relief from sciatica.
So, let's get started with these stretches.
So this is the first exercise
to help you get relief from sciatica pain.
This is the easiest exercise,
the next one's going to a bit harder,
and if that all goes well,
the last one is the hardest one.
Of all of these exercises,
you're allowed,
you probably will get some pain in the back of your leg
by doing these exercises.
But if you're getting a pain in your lower back,
you need to do some different exercises first.
Just click on the card to go through that video.
Okay, so what we need to do
is we need to sit upright,
don't slump,
make sure you're sitting upright,
place your hands on your legs
and now simultaneously
we're going to tilt our head backwards,
whilst we're stretching out the affected leg.
When we get to the end,
we're now are going to pull our toes up towards the face,
we'll hold this for about 10 seconds,
and after 10 seconds,
we drop the leg,
put the toes down,
and now we put our chin on our chest.
And the same thing,
so we're straightening the affected leg,
pull your toes up at the same time,
tilt my head backwards,
hold this for about 10 seconds,
make sure you're upright,
don't slump,
make sure you upright,
and then we bend the leg,
relax the foot,
and put our chin on our chest.
So you hold each repetition about five seconds,
repeat this 10 times
and you can do this throughout the day.
So if the first exercise goes well,
we move on to this exercise,
and this is the advanced neural flossing.
And what you need to do
is place your feet against a wall,
make sure you pull them back as far as you can,
so the wall fixates your feet
to make sure you feet don't move down,
you wanna keep them up,
you need to have straight knees,
I'm placing my hands behind me,
straight elbows,
and all I'm doing now is I'm rocking my pelvis,
so I'm sitting upright,
and hold this for about 10 seconds,
and after 10 seconds I'm slouching,
and hold this for 10 seconds.
But make sure you don't bend your knees
and don't bend the elbows,
really make sure
all the movement comes from your lower back.
So this is 10 seconds here
and after 10 seconds you slouch again,
and you hold this again for 10 seconds.
And again, this helps to move that nerve through its range,
decreasing thereby the sciatica pain relief. Now, again,
you're allowed to feel pain at the back of your leg.
Absolutely fine. But if you feel a pain in your lower back,
you need to go back to the video that I mentioned before and
do some back exercises first.
So there's final stretch and the most advanced stretch for
your sciatic nerve is a slump stretch to make sure the other
two stretches you go really well
before you do this one again,
feeling pain in the back of the leg is absolutely fine.
If you feel pain in your lower back,
you need to do some different exercises first.
So the position for this stretch is the same as what we had
before with the advanced neuro flossing.
So you place your feet against a wall,
make sure that your feet don't down to fall.
Make sure you put your feet up. Knees need to be straight.
What we're doing now,
instead of placing your hands behind us is interlocking our
fingers on placing our hands on our neck. Yeah.
So keep your knees straight.
First thing we're going to do is we're going to bend slouch
forward.
If this goes well, we can then put a chin on our chest.
And if that goes well,
we can move a body a little bit forward.
So we should feel the pain,
a stretch in the back of our leg,
hold this for about 10 seconds and after 10 seconds,
we straighten up again. We can place our hands behind us,
straighten out the back and the same thing.
So slouching first chin on the chest,
hold this again for about 10 seconds
and after 10 seconds straighten up again
and sit upright.
So again,
repeat this about five times you can restart the day
two or three, four times a day.
Absolutely fine.
I hope you found a lot of value in this video. If you did,
please don't hold back.
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but for now, take care of yourself.
Take care of someone else as well if you can
and bye for now. Bye-bye