3 Pain-Free Sciatic Nerve Glide Exercises (Stop Hurting Yourself!)
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- čas přidán 6. 02. 2023
- When you're struggling with sciatica pain (sciatic nerve pain/numbness/tingling down the leg), one of the most common recommendations is to perform stretches or nerve glides on the painful leg. Unfortunately, this actually makes most people hurt MORE... so here are a few simple, easy, & pain-free ways to floss or glide an angry nerve!
By the way...WHY does it sometimes make people hurt more? Because stretching an angry nerve further sensitizes the nervous system and reduces blood supply to a nerve that is attempting to heal.
So, in this video I want to review a few simple, easy, and pain-free (and maybe a bit more "outside-the-box") alternatives to the traditional nerve glides most physical therapists, chiropractors, and doctors recommend.
First, you've got a seated trunk twist. This is great because it moves the nerves in the trunk and lower back gently, helping to get you moving, without aggravating things. Plus, it's super simple- find a direction that feels good- and do it!
Now, let's just say that sitting to twist your trunk is too painful- no worries, try getting some movement in your mid back by using a foam roller while lying down. Align the foam roller with your mid back, and gently arch over it repeatedly. You may hear or feel some cracks- this is normal (no chiropractor needed)! Again, this is another way that you can safety get your body moving, while also reducing the sensitivity of your nerves.
Here is the foam roller that I recommend: amzn.to/3RCLRbD
The second option is a good leg raise/stretch. Instead of trying to stretch the painful leg- why not stretch the good leg, to see if it can fix the "bad?" To be clear, you can do this seated or lying (whichever is most comfy). Take the pain-free leg and perform a "nerve glide" or gentle stretch to it repeatedly. That's it... it should NOT be painful. If it is... don't do it!
Third, we've got squats. Squats are a super simple and functional way to get things moving in your back, butt, and leg (sciatic nerve). Because it's a large movement that involves moving many body parts- it's often perceived to be safe by your brain and body when compared to isolated stretches of your painful leg. Not to mention, practicing it gets the blood flowing to the major muscles of your lower body and get's your heart rate up. Sometimes people with back or sciatica pain feel as if they can't do anything. So, performing squats in a safe manner can give them a sense of freedom (in not only movement) but function.
There you have it- 3 outside-the-box nerve glides or flossing techniques if you have back, deep buttock (piriformis), or sciatica pain: trunk twists (or foam roller), good leg raises, and squats!
#drcharliejohnsonpt #sciatica #sciaticapainrelief #sciaticnervepain #nerveglide #sciaticnerve
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• 3 Pain-Free Sciatic Ne...
Thanks for watching! Want to pinpoint the source of your back, butt, or leg/sciatica pain without needing expensive images or a specialist? 🔥Grab my FREE “Better Than an MRI DIY Diagnostic Guide” here 👉 www.drcharliejohnsonpt.com/diyguide
Hey Charlie, looking for a link to the roller you recommend. Ty
Thanks 🙏🏼 this helped me perfectly....
Awesome- glad I could help 👍
Thank you from the bottom of heart. I am loving all your videos. You are teaching me so much about leg back and butt pain. I am trying the recommended movements in this video. I am understanding so much about what is happening in my body. I really believe that what you are teaching me is going to be my recovery from deep butt pain that had stopped hiking and walking for 7 months now. Please keep sharing your knowledge and expertise as I feel much more empowered by the the information you give us in your videos. It is definitely helping me immensely.
Hey Cheryl! Welcome! Hang in there!
Thank you for helping us feel better.
Charlie, this video made a whole load of difference for me mate. I've been suffering with increasingly worse sciatica in my left leg. Nothing seemed to be reversing the progression of pain and decreasing mobility. Physio really wasn't helping all that much. I've had a week of really reducing my mobility so as to not agravate things, regular breaks from sitting and sleeping on the floor for a few days now just to give me a stable platform to shift my weight on without tweaking things. I woke up this morning to the same ache - followed your advice from the video and within about an hour, my range of movement had massivly improved and the sciatica had almost dissappeared.
I'll continue resting and following this advice and fingers crossed I'll be back to my usual self in a few weeks but I wanted to say thanks for putting this online 👍
Suneet! What's up man! Thanks for checking out my stuff. Glad I could help- let me know if ya get stuck moving forward! Keep at it and appreciate you sharing.
Are you doing any exercise or just resting?
I couldn't agree more on this man... I swear the worst shit u can do to nerves when they are inflammed is to stretch and glide them... in my personal experience the only time I had iusse with nerves was at the ulnar since I banged it to the wall so hard I had symptoms for months cause I watched useless gliding exerices... when I stopped and rested+ self massaged muscles it went away in like 1-2 weeks
Thanks for watching and thanks for sharing AC! Glad you got things under wraps!
I like that you explain it mechanically. Your butterfly exercise gave me immediate hip relief. Subd
cool beans Jake! thanks for watching- let me know if ya get stuck or need help!
Great Stuff - Awesome content 👌 Thank you ✌
I really like learning the why!
Too aggressive and direct stretching of nerve reduces blood supply to it- reducing oxygen to the healing tissue- no bueno. Some studies suggest that as little as 8% stretch to the sciatic nerve can reduce blood flow to it- while 15% stretch cuts it off completely 👍
Thanks so much!
You’re welcome!
Great information!
Thanks for watching!
@drcharliejohnson I have been practicing the leaning-over, lower back stretching, and deep squats for decades. It works very well short-term as a warm-up before sports, and sometimes during an exercise break, but does not fundamentally resolve the issue. But I guess that's what one has to live with forever.
Had 8 months wery painful pain on back of one shoulder. Trayed every video excessise didn't help. That this, and it open my eye first time. Have to do about 10 times more I think, and I am sure it will fix problem of my shoulder. Unbelievable
Appreciate learning about this alternative to traditional nerve Glides. The traditional one I am doing right now seems to sometimes make things worse on my right side
I'm wondering about how to do these exercises when you have sciatica on both sides. Mine ultimates from the left side on one day and the right side the next day. On the day it's on the right side it's much worse, with a very tight and painful spot next to the spine. Which tightens my whole leg makes it difficult to walk. When the left side is affected it is not as bad, and is more of a spasming and tightening of the back of the leg. Is it best for me to do these exercises on the left side on the day that that sign is not affected?
any idea why my left sciatica and back pain migrated or spread to my right leg and right back pain as well?
I have been in tears for last 60 days. I haven't been able to sit or walk. i stopped all gym, walks because of worse pain
After Watching the 3 excercise i did it lightly firstday just 2 times that day. That night i walked with 70% low pain.
Next day i was able to sit for an hour without much pain.
And today i had done exercises 3 times and i forgot about the pain for sometime. 😊
Oh. instead of a foam roller i used my blankets and towels rolled properly.
Keep up the great work! Glad I could help 👊🏼
You are so kind. I will recommend you to many of my Locals.
I will surely see you someday here in Maldives. God Bless you. If you are willing i can arrange a free stay along the way. Zero business talks purely leisure for you.
Re: the contralateral nerve tensioning- raising my unaffected leg causes nerve symptoms in my affected leg. Any thoughts on what I might try instead?
Hey! Sounds like you may need to stay away from legs and treat even more indirectly. Spine or trunk/ other.
Are you currently seeing a specialist for treatment?
Another good video. If one has sciatica, what should one not do in terms of stretches and exercises?
I still love the stairs to nowhere.
My worst pain is the lower thoracic. Hurts more twisting left, but hurts both directions.
I'm in a lot of pain I tried all of the exercises you were doing in the video the one that hurt the worst I would say was the one where she was going up and down from the chair I am just learning about all this new sciatic nerve damage I've never heard of it I've been having this pain for over a year and just now been diagnosed with it just wondering if there is any easier exercises that you think that I can maybe do if you do could you please reply to this message thank you so much😢
Hi, I had terrible sciatica pain for one year MRI showed Disc herniation from L1-S1, after spending money and wasting visits finally I saw a Gonstead chiropractor and after couple of visits I am fine now Alhamdulillah, Allah saved me from Disc surgery, I prayed a lot and finally got an answer.
thank you but the pain is bad in the morning even if to walk what can i do??
Sounds like we need to do some detective work to determine WHY it’s bad in the morning. Also, would want to consider how you could use movement as medicine to eliminate pain walking in the morning.
Lots to unpack here and it would take some testing.
Would you be open to me reviewing your case personally to see if I can help??
Let me know either way.
Thanks!
Dr Charlie
Lately I have been under a lot of anxiety. I wonder if that is making me note more pains that I did not notice before. Since I have been in this defensive state... Hmm 😢
For sure, stress/anxiety/frustration- all things that put you on high alert and can influence the pain you experience.
Dr. Charlie , what do you think abt dry needling for piriformis syndrome ?
hey Jonah! Don't think much about it honestly... just another option. What I don't like is it's passive... meaning it doesn't teach you what YOU need to do to resolve your pain... therefore, carry over (in my experience) is limited. Goal of treatment in my opinion is to foster independence- not dependence on treatment.
@@drcharliejohnson I’ve found that clamshells are literally the only thing that helps me , everything else irritates it
@@JI_453 hey! Then stick with em- but chances are there’s something sneaky within your environment that is keeping things alive.
If a movement is yummy and reduces symptoms/improves range of affected leg then how often can you do the exercises on the yummy leg daily?
Depends on what motion it is and how it's being performed (holds, reps, fast, slow, etc).... not sure truthfully. Want to optimize the Dose, Frequency, and Timing of when you do it!
How often should we do this to see results
Hey Stephanie! You should see an immediate improvement in your ability to move when doing this.
@@drcharliejohnsonthank you for the great video. will those be temporary improvements or permendant if done regularly? I feel like all exercises only help directly after. Thank you!
Squats kill my knees. I’ll try mini squats. Are you saying do not floss your painful leg at all?
Hey Terri! Called and left you VM/text. If squats bother- don't do it. I'm not saying DON'T floss, but I am saying that if it's yucky I wouldn't do it!
But I have symptoms down both my legs till under the feet
Yup- happens. No worries, just means you need a different approach. What are you currently doing for treatment?
I guess these exercises are still relevant for people with both legs yucky?
Any info for bi lateral sciatica? Seems you only provide info on one sided sciatica.
Hey! Thanks for watching- good question. Similar concepts would apply with regards to treatment. One sided sciatica much more common than bilateral- but there are many people we work with who do have symptoms on both sides.
I'd need some more details to see if/how I may be able to help and what might be going on here...
Would you be open to me personally reviewing details of your specific case?
@@drcharliejohnson Hi, thanks for response. Yes, I would.
@@Theclassiccarnut no problem- here to help. Sounds good.
Just visit www.drcharliejohnsonpt.com/apply - select a time to chat with us, then follow instructions to submit a formal "Case Review."
I will review your case personally- and if I don't feel confident I can help, I'll just reach out personally and let you know.
I look forward to seeing how I may be able to help.
Hang in there.
Dr. Charlie
What if it is bilateral buttock pain?
Hey Tasheema!! If bilateral you’ll likely need a different approach. Need to to start testing to find which motion/approach is best for you.
Interesting point that squats are like flossing. That explains why I feel better after doing squats.
Virtually every movement is a form of nerve floss... but squatting involves a large part of the nervous system!
Squats for someone with bulging disks?
Absolutely! If it feels safe, why not? Treat the person/symptoms NOT diagnosis 👊🏼👍
Doesnt work for me
That’s okay- sounds like you need a different approach.
Would you be interested in having me review your case to see if/how I can help you?
Let me know either way 👍
Hang in there and thanks for watching.
❤❤❤
Im not at all trying to sound critical but why is the sciatic the only nerve ever spoken of? I have nerve pain in my left front thigh , slightly inside by the knee. I also have bad lower bsck pain and 2 bulging discs in my lower back. I keep looking for videos relatingto my nerve pain and it seems that whenever someone is speaking of nerve pain they just call the nerve sciatica. The sciatic nerve is one nerve that runs down the back of the leg right? So i dont get the obsession with that one nerve and the avoidance of talking about all the other nerves. How about the femoral nerve and others? I hope my tone doesnt come off wrong because i respect all you do. I just think its crucial that all nerve pain is not blanketed as sciatica as thats really confusing when trying to figure out our issue. Maybe the word " sciatica" catches attention. Im not sure. But when you refer to sciatica, are you referring to nerve pain in general in the legs, hips, butt?? Many of us dont have pain in our sciatic nerve but in another nerve. That being the case, its difficult to know if the information given on the sciatic nerve applies to other affected nerves in the leg too. I hope you can clarify this. I di think it would help so many people including myself. Thanks. Keep doing what you do!