Top 5 Medically Proven Exercises for Herniated Discs, Pinched Nerve, Sciatica

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3 years ago

These sciatic stretches are known to be
the best stretches out there all the
years that I have seen the sciatic type
patients low back pinched nerve
herniated discs bulging disc problems
these particular stretches I'm about to
show you are known to be the best
stretches hopefully that will help your
condition as well now the sciatic nerve is a nerve that is
the largest fattest nerve in the body
this nerve runs from the lower back down
the buttocks down the leg all the way
down to the toes, this is when you may
complain of tingling burning aching
tiredness cramping anywhere down the
back of that leg and once it gets below
the knee you can feel it anywhere in the
lower leg as the foot and toes
this stretch is called the para formas
stretch this is we are stretching the
external rotators are the
muscles where the sciatic nerve runs
underneath so when these muscles are
contracted very very common people who
have low back pain and sciatica even if
you have herniated discs net many of
these conditions are related to this
the particular area that we're going to
stretch called the piriformis
they are the external rotators of the
the hip joint we're going to bring one knee
up and we're going to bring the leg
behind the knee and what we're going to
do is we're going to take our hands
behind the knee and we're going to pull
it towards our chest and as you pull it
towards our chest, you're going to feel
the pulling and the burning on the
opposite buttocks
okay and you're going to hold that
stretch about 20 seconds then you
release it now you'll pull up again a
a little bit harder and you'll feel that
burning on the left buttocks but make
sure that you're externally rotating the
opposite leg okay you'll feel it pull
you're going to do both sides okay
you're going to come behind the leg
you're going to pull it towards the
chest you're going to feel this sideburn the
external rotators you're going to hold
that stretch about 20 seconds or so and
you're going to do that stretch about
six to eight times on both sides that
will really release that muscle now that
piriformis stretch can be modified into
a sitting position but you need to make
sure that your knees are about as
equal as your hips you're going to cross
the legs and what you're doing to do is
you're going to bring the chest to the
foot and then as you bring the chest to
the foot keeping the back straight
you're going to feel the burning in the
pool on the left side and you're going
to really feel that burn but hold that
position about 20 seconds or so and you
can do that stretch several times on
both sides again we cross the opposite
side keep the back straight you're going
to bring the chest to the ankle you're
going to feel the opposite buttocks burn
you're going to hold that 20 seconds or
so and you can do that several sets as
well okay this next stretch very simple
you're going to put your right leg your
right leg over your left leg and you're
going to hug this is called a seat a
hug stretch where you can actually take
the knee and pull it towards your body
like this and as you pull towards your
the body you're stretching the whole lateral
part of the pelvis which is going to
release a lot of those muscles that are
irritating that sciatic nerve you can
cross it back the other side and you're
going to hug it into your body
you'll feel it nice stretch on the
On another side of the buttocks, you can
actually hold that stretch 30 to 60
seconds on both sides and that will
really release those lateral muscles of
the buttocks region this next exercise
to call the pigeon pose what we're going
to do is we're going to bend one leg out
in front of us like this with the knee
facing forward try to keep that back leg
straight as much as possible and I want
you just to breathe through it as you
sit down you're going to
feel that burning on the buttocks area
which is on the same side leg knee
that's being bent okay that's what
you're trying to stretch right in that
piriformis area right where that sciatic
nerve comes up obviously will do on the
other side crosses okay bend it keeps that
back leg straight okay same thing try to
sit back you're going to feel that
buttocks you really burn on the opposite
side there you're going to go ahead and
breeze through that about 30 45 seconds
of both sides which will help make a big
difference and help relieving that
piriformis and external rotator muscles
this last exercise is called a self
trigger point therapy take a tennis ball
golf ball or any big ball you have if
you don't have a ball use your knuckles
you're going to lay back you're going to
go ahead and get to the point that's
very tender you're going to cross your
leg and you're going to put the ball
right underneath that part of that
muscle and just lay on that area to
where that muscle feel sore and just
apply your weight for about 60 seconds
the 90 seconds and let the weight of
your bodywork that triggers point and by
releasing that trigger point will
release the contracture

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