- Relieve one-sided sciatica pain
with these simple yet effective exercises.
- That's right.
(upbeat music)
All right, we have chosen a number
of sciatica exercises over the years,
but we're gonna show you the one
that's most effective and the easiest.
And when it works, it works very well.
So we're gonna show you that one.
What else do you have to say, Mike?
- Next part.
With one-sided sciatica pain,
it's not uncommon for the one hip to be elevated up,
and when this happens,
it can put more pressure on your nerves
and your discs creating that pain.
So we need to try to get that
to settle down and get more level.
- That's right, Mike.
We're gonna show you three different options
in order to get that back into place,
stretch those tissues out,
relax things, and get sciatic relief.
- The first stretch we're gonna do
is we're gonna use a doorway.
This is gonna be if my right pelvis
is elevated up like this right now.
So I'm gonna take my right arm,
put it up top,
and then we're gonna lean into it with my hips.
I'm gonna go through the doorway
and try to hold this stretch here.
- So the specific stretch is right in through this area.
You should feel those muscles and tissues stretch out
and feel that sciatic relief very quickly.
- You can do this for a short hold,
like five to 10 seconds,
or if you can tolerate longer,
you can hold it up to 30 seconds
and do it a couple times in a row.
- Now we realize that not everyone
is the right height to make this fit.
So we're gonna show you a couple other options
where you don't have to ergonomically fit the door trim.
All right, option number two.
This works very well at home.
All you need is a stick we can use,
like this is a mop stick or a broomstick.
It's nice to have one that's about five foot tall.
This one's a little short, but that's okay.
You can work with it.
Seated.
You put it down on the floor.
Your palm is gonna face away from you.
You'll grab to the top of the stick, the handle,
and you lean in, and you can see this is a little short.
Okay, now what I'm gonna do is you can just
put some books down or block it up in some way
to get it a little bit higher.
That's better.
And then stretch.
You can see right here,
stretching that side out, that shortened side.
Hold that for 10 to 15 seconds and come back.
So it's the same concept as the door,
but it works better.
If you have a tall enough one
and it's slipping around on the floor,
simply put your shoe down and put the stick or whatever.
And that works very well to keep that.
Now Mike is gonna show you an option with standing.
You can use a broom stick or other stick.
He's using the booyah stick.
Nice standing option.
Go ahead.
- So same concept, just have a taller stick
and I'm leaning in away from it.
So this would be if my right side is being elevated,
same grip going outwards, and same concept as the door.
We're just using a stick instead.
- Yep.
It's amazing how that leaning really can do a nice stretch
right there with very little effort.
All right.
And lastly, if you happen to have a pull-up bar around
or a handle, we've got the hanging handle right here,
with one arm and you need to be able to grab the bar
or the handle while still standing.
So you have very good control.
And we're gonna stretch, this is the involved side.
We're gonna stretch this out by simply bending your knees
and I'm gonna drop that right hip.
I feel it stretching right here.
And just go until you feel it, start to feel better.
The goal is not to hang on one arm.
The goal is to get a controlled stretch and hold it
that 15 seconds up to 30, depending on the feedback
how you feel.
It should be a good stretch when you're done.
That relief should continue on.
If you get that, you can do this,
as well as the rest of them,
every one to two hours throughout the day.
So very good.
I'm feeling pretty good about this, Mike.
- I would say if you have a pull up bar too,
what I've done is you can kind of reach your right arm
across, and then still just stay centered.
- That's a, facing the wall?
- Facing away from the wall.
- Okay. Oh.
- Mine hangs from the ceiling
so it's a little different setup.
- Yeah.
This is a nice red one. (Mike laughing)
Thanks for coming guys, and we're...
let's take care of that sciatica.
We're done now, so.
(upbeat music)