In this video, I'm going to show you how to instantly
relieve nerve pain in your back and legs. Stay tuned.
Hey, everyone. Dr. Rowe coming to you from SpineCare in St.
Joseph, Michigan. So, if you're dealing with sharp, stabbing
nerve pain in the lower back, or that classic lightning bolt
going down the leg in the form of sciatica, this is a video
you're not going to want to miss. I'm going to go over very
easy, effective exercises that are geared towards taking
pressure off pinched nerves off the spinal disc in the lower
back and hopefully giving quick relief. All of these exercises
can be done at home, don't require any special equipment
and again, may give quick relief, even in as little as 30 seconds!
Make sure to check out the end of this video too because I'm
going to show a couple exercises that you can do right
on your couch. So, let's get started and get rid of that
lower back pain, that leg pain, right now. So, here's a great
pinched nerve pain relief exercise that you can pretty
much do anywhere, at home or at work. Doesn't require any
special equipment other than a door frame. So, I do hope you
have that. This is known as a door cobra and I'm going to show
two different variations. So, go through both. Take what is
most effective at getting rid of that lower back pain, that
pinching nerve going down the leg. Starting off, I'm going to take
my toes, place them, flush against the bottom of the door
frame. My hands are going to grip a little bit overhead just
like this. Let's lean back just a little bit from that door
frame. The movement from here is very easy. What I want to do
is take my belly button towards the door frame, just the belly
button. So, move through your hips through the pelvis just
like this. The upper back should kind of stay nice and
stationary. When you do this, you're going to feel a very
good stretch pretty much from the pelvis, the lower back, all
the way up through here. It's putting the back into
extension. A very good backwards movement that again
takes pressure off the lower back. Go forward as much as you
can. Once we hit a very comfortable stretch, we want to
hold this for twenty to thirty seconds. From there, relax,
take a breather, and then repeat this up to five times.
With each repetition, try to take the belly button towards
the door just a little bit more. If you do find that your
belly button is hitting the door and you need a little bit
more of a stretch, just lean further back like this and then
do the same thing. You can really control that amount of
stretch just by leaning further back from the door but again,
only go to your comfort level. If the second variation, what
I'm going to do is put my pretty much my belly button
this time flush against the door. So, my toes, my belly
button flush against the door. I'm gonna take my thumbs right
here and then put it over the lower back over the spot that
we feel that we're having the most amount of pain. So, let's
say it's right here for me. I'm going to push forward like this
so my belly button does not lift off the door and I'm going
to just lift my upper back like this off the door at this point
so I'm going back with my upper back pressing forward with my
thumbs at the same time this feels really good it should be
a very, very deep stretch into the lower back. Again only to
your comfort level, hold this one for twenty to 30 seconds
relax take a breather and then repeat this up to five times
with each repetition also go back just a little bit further
and then from there what you can do is start to switch over
different spots is needed. Experiment with it, really
explore the area and any spots that you feel helps offer more
pain relief even more so down into legs, throw more
repetitions in. This exercise is what I'd like to call the
door decompress because we're going to be using a door but
we're also going to help decompress the lower back. That is
take pressure off spinal discs that might be bulging or
herniating off to one side, causing a pinched nerve leading
to sciatic leg pain. We need a couple things. The first being
a large can of soup. You can also use a foam roller if you
have one. The next being a medium-sized hand-drying towel
for extra comfort. Let's start off on our back just like this.
You can roll up a towel or use a pillow for your neck too if
you need it but we want our hips, our knees in a nice,
straight line. Our knees are going to be bent at ninety
degrees. I'm going to press from my legs into my heels into
the door for a stable anchor point. I do recommend wearing
shoes for this exercise because it will offer more grip making
this exercise a little bit easier to do but what we want
to do is take our soup can and put it lengthwise over the
lower back center it over the spine too put it over the spot
that you feel is the most painful just lift up with your
legs like this place the soup can and then slowly start to
lower your butt down towards the floor when you do this just
let gravity take your body weight at the beginning this
should be a very nice comfortable stretch that's
putting extension, or backwards curve, into our lower back this
helps take pressure off those spinal discs if you feel like
you need to intensify by the stretch, just use your leg
strength to press down into the can even more because it will
help increase that extension. But we want to go to a very
comfortable stretch. Hold this for thirty seconds. Do nice,
slow, controlled breathing also. Let that tension out.
When you need to relax and take a breather, just lift your legs
up like this. Lift the butt up and then just simply repeat
this up to five times. With each repetition, also drive
down a little bit more to help intensify that stretch. If you
do file that this exercise is extremely comfortable. It just
offers a lot of pain relief. You can hold this position for
an extended period of time. Several minutes if you feel
comfortable. Grab a book, your phone, an iPad, just focus on
reducing that tension as much as you can but from there, you
can move the can all the way up to the top of the lower back.
You can move it all the way down. Experiment with different
spots. Any of them that feel like it offers a little bit
more pain relief, throw more repetitions in there but if you
wanna take this to the next level, what I do is incorporate
a little bit more dynamic movement in there. Let's go
back to that original position. I'm gonna take my hands. I'm
going to place them on my hips just like this. Let's build a
pelvic tilt. So, what I'm going to do is rock my pelvis forward
and backward very, very slowly. It should take you a couple
seconds to go all the way up and a couple seconds to go all
the way down. Your back should feel like it's kinda rolling
over that soup can and this usually feels really good. It
just helps put the back into a little bit more motion to
relieve more pressure into those spinal disc but do this
nice and slow for about ten to fifteen complete repetitions.
From there, experiment by bracing and lowering the and
throw more repetitions into spots that you feel just need
it a little bit more. I hope this gives very quick lower
back and leg pain relief. So, this is one of my absolute
favorite low back and sciatic leg pain exercises. I give it
to my patients all the time. It's known as a wall lean
stretch. We just need a door or a wall. The hardest part about
this exercise is just knowing what side to put towards the
door. So, if you do have leg pain in the form of sciatica
going down one side of the leg, put the side that doesn't hurt,
the good side towards the door. Remember, good door. So, in
this case, I'm going to demonstrate if I have
left-sided sciatic leg pain. My feet go together. They're going
to be spaced roughly about a foot away from that door. What
I'm going to do from here is just take my upper body and
lean into door. So, what I'm doing is making sure that my
shoulder really leans into that door. There's no space for my
shoulder, elbow to my hand right here. It's flush. It's a
nice anchor point. The other hand goes on the hip just like
this. What I'm going to do is slowly press this hip towards
the door. When you do this, you're going to feel a lot of
good stretch happen into the lower back into the hips. So,
only go to your comfort level. The goal with this exercise is
to take pressure off the bad side and force it towards the
middle. So, it's taking pressure off that pinched
nerve. When you do this, notice if that leg pain starts to come
back up also, that's known as centralization. That's what
we're looking for. So, while doing this exercise, if you
don't feel as much traveling pain, you know it is working
for you. Once we hit a very comfortable stretch, let's hold
this for twenty to thirty seconds. From there, relax,
take a breather, and then simply repeat this up to five
times with each repetition, try to drive that hip further
towards the wall. If this right becomes a little bit too easy,
you can make it harder by just simply spacing your feet out
from the wall because that way, you can lean into it a little
bit more. If you don't have leg pain going on but just more
generalized low back pain, you can do this on both sides. So,
give it a try. If it feels like it helps out on both, do it on
both sides but it's just a wonderful way to really take
pressure off pinched nerves very quickly. So, here is a
great stretch that can really take pressure off pinched
nerves and disc in the back using just a couch. What I'm
going to do is go up to the armrest of a couch. If it's not
built like this or you don't feel that your couch is sturdy,
you can do this at the edge of a bed. But let's put a pillow
or towel over the armrest and then position our lower back on
up over the couch. Our hips, our legs are going to be off of
it. The hips and the knees should be straight down towards
the floor. Knees bent roughly at ninety degrees. The toes can
just rest comfortably on the floor like this. I'm going to
start off with a chin tuck that is taking my chin towards my
chest and I'm going to prop myself up on my elbows like
this. Already, I'm feeling a very comfortable stretch.
Gravity is really pulling on my lower body weight to uh pretty
much open up my back. If this feels comfortable and it's
offering back pain and leg pain relief, you can hold this
position for several minutes. Grab a book, use your phone,
just take your mind off of it. You want to do nice, slow
controlled breathing while doing this exercise too because
it'll help take more tension out If you want to take this
one to the next level, what we're going to do is straighten
the arms out like this at the elbow and then I'm going to
grip into the couch with my fingers. From there, I'm going
to pull forward with my fingers and this will intensify that
stretch into the lower back. So, really concentrate on
feeling that. I actually feel it pretty much from the base of
my neck all the way down into my lower back. It feels really
good but try to hold this position for about twenty to
thirty seconds. From there, relax, take a breather by going
back up on your elbows like this but you want to repeat
this for about five complete repetitions. With each
repetition, challenge yourself to pull yourself forward even
more because it's only going to give you a deeper stretch,
hopefully take more pressure off pinched nerves and bulging
discs and offer more pain relief into the back and possibly that
sciatica leg pain. If the video helped and gave you relief,
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can. Thank you so much for watching!