Sciatic Nerve Pain Relief Stretches
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- čas přidán 21. 06. 2020
- Sciatic nerve pain often comes from tight muscles along its pathway. The hamstrings, IT band, and adductors can all contribute to compressing the sciatic nerve. These stretches might help. More sciatic nerve pain stretches:
• Sciatic Nerve Pain Str...
The first stretch is for the inner hamstrings and adductor muscles. Try to stay in good alignment during the stretch.
Next is a sciatic nerve glide or sciatic nerve flossing. This helps get movement if the nerve is compressed somewhere, and it also helps activate the whole nervous system.
Finally is a three way hamstring stretch with a strap. This will also help stretch the IT band and adductors as well.
Related Videos:
Sciatica - Is it Piriformis Syndrome or a Herniated Disc?:
• Sciatica - Is it Pirif...
5 Best Sciatic Stretches for Piriformis Syndrome:
• 5 Best Sciatica Stretc...
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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.
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Sciatic Nerve Pain Relief Stretches:
• Sciatic Nerve Pain Rel...
www.askdoctorjo.com/sciatic-n...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk. - Sport
Buy a stretching strap like I used in the video here: amzn.to/2YpnOTr (affiliate link)
Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **czcams.com/users/askdoctorjo*
Thanks for subscribing! Yes, I have videos for those. You can find them at: czcams.com/users/askdoctorjo
You're welcome!
Can you please make a video on LCL sprain
Hi Dr. Jo,
I am a subscriber and thank you for all the hard work in posting these videos. Can you answer this question please....
I have had a sharp pain in the right side of my hip and pelvis area. At one point it went to my right side lower back right near my hip. I don't know if it is piriformis, my hip, etc. When I sit I can feel a little pain where the pelvis meets the hip.
What exercises do you suggest please? I know about your "Disclaimer Alerts" ! so no worries. I get it.
Thank you !
Dr.Jo I just subscribed to your channel. This was a great video. Can't wait to see the rest of what you have to offer. I literally feel better after doing these simple stretches. I've been dealing with this sciatica pain for several years and it is getting worse. Again thanks for the video.
I was in so much pain I was sobbing when I found this video, 2 stretches later and I'm shocked by the jarring difference in my pain level. It's an insane improvement, I don't think I've been in so little pain in literal years.
I was when mine flared up. And birthed twins (naturally) and sciatic nerve pain is waaay worse IMO
@@dimplesp4046 I was literally balling my eyes out and then found this and never been happier
True
I was too! I had sciatica going on in one leg and RLS in the other and these stretches helped both!
I am feeling that way right now. I will try the stretches.
Woke up at 3am with the worst sciatic pain. I’ve been rolling around in pain for about an hour and finally came across this video and had almost instant relief. The pain is still there, but it is much less and more bearable. Thank you ❤
You're welcome.
It’s helping and maybe I will be able to do that one soon!😊
Woke up in the middle of the night in agony , instantly felt relief with the first 2 stretches
ahhhh me too I was skeptical because I already was trying similar stretches but these little tweaks were so helpful!
I’ve had this for about 4 months now and that last stretch, wow! I wanted to cry from feeling relief for the first time in months!
Wow, I started having issues with sciatica about 3 weeks ago, and didn’t get any relief from other stretching videos. As soon as I did your first stretch, I could feel a difference. No pain this morning for first time in 3 weeks. Thank you and subscribed!
You're welcome, and thanks!
I had same pain for 3 weeks also. Hard to move or walk.
Will try this exercise later as I’m having this for more thn 3weeks already 🥹
@@AskDoctorJo i been doing these for about 3 months. i did see a doctor. he told my pain will subside and my flexibility will increase if i continue these exercise. i also took shortwave and ultrasound therapy for a week prior to doing these at home. i take IR everyday too. do i have some other issues or is the process really slow and eventually in a year i will feel better? it is getting frustrating.
This stretches got me feeling so good. These sciatic nerve pain has lead to my foot pain for the past two weeks and it got me walk like 80 years old or even older while I'm only 24. Thank you for the stretch and exercise tips.
You're welcome.
SAME AND IM 25
Came here in lots of pain, the first stretch was hardest and I was in too much pain to be able to do it, but the second stretch was doable for me. Going to keep doing the second stretch daily until I’m able to do the first one
Me too :(
New to sciatic pain - I started walking 3 miles a day with my husband about a week and a half ago to manage stress. I just started jogging a portion of the 3 mi a couple days ago and I've definitely angered something in there. I know better than to just go full tilt and I know to stretch, but man, sitting at my desk is ROUGH. Tried this video out and I hope to feel some relief like others here - the comments are quite encouraging! Currently, it's about the same as before the stretches but, again, I'm hopeful and patient!
DISCLAIMER ALERT! DISCLAIMER ALERT! Love it everytime Dr. Jo!
😎
Me too! Give me such a laugh!
Just confirmed that I had sciatic yesterday and my therapist gave me this. Thank you Dr.Jo for this great stretching exercises. Hope I’ll get better soon. Stay healthy n safe to everyone :)
This video Helped?
Thank you Dr.Jo! I have this video saved and everytime I feel like my sciatic nerve is starting to flare up, I play this and do the stretches. I always feel instant relief. Sciatica is so painful and immobilizing, I never wanna wish it upon anyone. I hope everyone feels better!
You're welcome!
I am not sure how to thank you for the video , i was suffering from back pain from past 1 years almost , slowly i realised it was siatic nerve pain , tried lot of exercises , yoga , even some of your exercises too but nothing worked , i gave up and baught a massager it worked well for couple of days but again the pain was back , i dont know why , but I just searched on you tube again for some siatic nerve exercise and this video fixed things for me like magic in a week time it was gone , I was not able to see the doctor all these while because of covid but a lot and lots of thanka to you :) love and respect from India :)
You're welcome. I'm glad they helped!
How long did you do the exercises,until your nerve pain went away? (In weeks, when you noticed it was working)
@@leagueoftarvo4200 he said in a weeks time his pain was gona
It's been 4 months have you had a flare up since?
That last hamstring stretch had me yelling out in the best way. Grateful for these and hopeful they’ll get me back to running soon 🎉❤
I’m 3 days into having these pains, turned my life upside down feeling this pain. I really hope this helps ❤
How are you now???
It’s helped me so far in 3 days only. No ibrophen in 2 days
Hello Dr. Jo, I feel like you are addressing all my physical therapy issues. I love it that I an continue to add to my library yet another wonderful and very helpful video from you!💗
Thanks!
Thank you! Thank you! Once again you’ve given us an amazing video. I got out of bed right after doing these stretches to see if the pain went away when I stood or walked, and sure enough I experienced a lot of relief! I will be referencing your videos to friends and family Dr. Jo. You are a great physician and instructor!! Thank you again!
You're welcome, and thanks!
Wincing after another sleepless night and a pain start to the day. Went through these stretches and feeling immediate relief!! Grateful for this video today 🙏 thank you, Dr.!
You're welcome!
You rock seriously. I’ve utilized so many of your videos but I have sciatic issues from an L5-S1 fusion and these stretches literally save me from horrible nerve pain. Anyone who hasn’t experienced nerve pain I envy, it’s the worst kind. Thank you for the info you provide to help us all!
Thanks, and you're welcome!
My belt is upstairs. I was already laying on my living room floor, so I pretended.
Omg I feel 60 percent better. Thank you so much
This has been EYE opening. I've only done this once, but then walked without pain for the first time in years. Will be doing this everyday.
Going through the comments I can tell my sciatic pain is minor, as I suspected. I hope all of you get better and find an easier path in life.
Btw my pain isn't from anything bad, I'm just fat lol.
You literally made me lol 😝
lmao same
Pain is still pain eh, hope you’re feeling better as well!
Same😂😂😂
Same to fat, it’s life
Wow!!!! Doc Jo! This worked- it is working!!! I could hardly walk and in two days - waay better! You explain better than any of the other guys on You Tube too!
Glad it worked!
I'm 30years old and been active and getting into shape for the past 3 months (lost 20lbs) and weigh 195lbs.
This weekend I drove for 8 hours straight only stopping ones for a couple of minutes.
I have been in so much pain since. Shooting pain between my lower back and back of my legs.
I just want some relief.
Thank you thank you thank you 😊 Instant relief this morning. I was desperate. I will keep doing them every morning! ❤️
You're welcome!
How's your pain now?
Did u recover???
Okay gave some of these a try. That nerve has been bugging me for a while. So I might add these to the regimen.
What a relief to find Dr Jo’s exercises for sciatic nerve! I was almost at wit’s end as what to do to relieve the pain, having been to doctors and awaiting physio, and this feels so good!
Love all Dr Jo’s exercises, very informative and they work! Thank you so very much.
Thanks, and you're welcome!
Wow. I came into this skeptical and ended the video feeling 10x better!
I haven’t had this kind of issue although I have improved my hamstring flexibility which I think has affected my sciatic nerve on both sides. These stretches are really good 👍🏼
Omg. I have been so stiff and so sore for going on three months now. I've never had a continuous pain like this. A tens machine helps, but nothing else even touches the pain. These few stretches have brought immeasurable relief in just one session. Thank you so much!
You're welcome!
I've been doing sciatica yoga for days and even though they do help, but these stretches are game-changers. Lower back feels a lot better the next day. Thank you, Dr. Jo! 🙏
You're welcome!
Randomly experienced sciatica for the first time this week. These stretches are magic! Thank you
You're welcome!
Wow!!! So I didn't even know I was having "sciatic" pain until I described it to my sis who told me to find some stretches online. I would sit with my legs on an ottoman and I had this pain right in the hamstring area under my left thigh. So glad I can across DocJo's video. For a few minutes I did the stretches mentioned here, put my leg back up on the ottoman, and voilà - the pain was gone! With what other things can DocJo help?
I searched up a stretch for neck/shoulder pain and came across your videos. I did your stretch and felt better that night. I also have sciatica pain and started searching your videos and found this video. You are really helpfully and easy to follow. Thank you for all of your help with relieving these pains and aches I’ve been having.
You're welcome. Glad they are helping.
Thanks! Just did these and they helped a lot. I struggle occasionally with sciatic pain since my second child was born. Nothing terrible, just very uncomfortable. These stretches definitely helped alleviate it a bit.
You're welcome!
DoctorJo your really an awesome person thank you a billion, I’m Happy I found your channel this the best Sciatic nerve pain relief video I’ve come across. God Bless You.
Thanks, and you're welcome!
Thank you so much for this video, I woke up in severe pain and found instant relief.
You're welcome.
Wow I was in so much pain the last few days, I did your stretches and I can't believe how much better I feel!
Thank you so much. Dr. Jo.
You're welcome!
You are a life-saver! This pain ruined my last two days, and I’m already feeling relief after only a few stretches. Subscribed, and I wish I could do more to show gratitude. I can’t thank you enough.
You're welcome, and thanks! I'm glad they are helping.
WOW the relief is instantaneous
I just wanted to say thank you for your time and effort. My roommate directed me to you and I believe this channel will change my future. A former college football kicker turned 40. Ty Jo
You're welcome.
studying for the GRE to get into PT school!! love watching your videos!! Can't wait until I can work with people and help them!
Thanks! Good luck!
I have been dealing with this pain for about 7 months now. Really hope this video helps 🙏
My god , these stretches gave me huge relief
Thanks so much doctor ❤️
You're welcome.
Thank you ! I pinched my nerve 8 months ago and your stretches solved all my issues. I still struggle with sciatic pain in the mornings, and today was particularly rough but these solved my issues once again ❤
You're welcome!
Is it possible to get rid of it completely?
It really depends on what specifically is causing it, but yes, with the right treatment, it is possible to heal completely.
@@AskDoctorJo thanks for the speedy reply, I've had it for a week and just the past couple of days it's been excruciating, especially in the mornings. I've been afraid that it's something that stays with you for a while even with treatment so I don't know what the think. I'll try these in the morning when the pain is usually really bad and see how it goes.
Literally a life saver! So much relief almost immediately!
Bless you Doc, most of pain gone after few stretches.🙏🙏🙏
I get random sciatic nerve pain randomly mostly when its cold. And when ever i start getting pain i look for this video and do this stretches.
Is this effective?
Thanks sooo much Dr. Jo!!! I just came across your video and tried the exercises. I've been suffering with sciatic nerve pain for a very long time, and I hope doing these exercises will alleviate this pain very soon. GOD BLESS YOU!!! :-)
Also, I just subscribed. :-)
You're welcome, and thanks! I hope they help.
@@AskDoctorJo I'll definitely let you know!!! 😊
Its been 10 minutes since I've done these stretches and my back feels much better. Thank you very much, will aim to do these daily :))
You're welcome.
Doctor Jo you are just AMAZINGGG!!...I Watched the video, did the second one of your exercises, and my pain flew away !!! You are really a genius. Thank you so very much .
Thanks, and you're welcome!
Thank you 🥺 I’ve felt more relief with these stretches in 2weeks then I did at the chiropractor after 3 months
You're welcome.
Thanks...I have been in quarantine at my assisted living facility since the first week of March and not able to do my exercising outside with my walker. My sciatica flared up on Monday but now you have saved me 🙏🙏. Just following along with you eased the pain! 👍👍👏🏼👏🏼✌️✌️🥰Stay safe and healthy!
You're welcome. Thanks, and you too!
during a flare up during you experience stabbing pain in lower back and tingling down your groin region? With swelling in lower region?
Wow! Thank you! Back pain hit me quite suddenly and I was aimlessly stretching; nothing was working until the last stretch in this video (crossing my straightened left leg over to the right). Reversed what might have levelled me for the rest of the night. Thank you!!!!!!
You're welcome!
Hi Dr Jo I’m so happy I found your videos. These stretches have helped me so much where all I was being offered from the MD was drugs. Thank you
You're welcome.
I have had this pain for years. It was better before when I was in college and we used to move around the campus a lot. But now working at a desk from morning till evening made it worse. Doing these exercises really helped. Thanks for the video.
You're welcome.
Will this help fix it? Im 21 yr old and i want to return back to my old physical health! But great video very informational!
I’m 19
I’m only 18 and it’s terrible
I am 21 .... I have same problem.. looking for help
I'm 63 and don't have a bad back but wish I was 21 again even with one.
@@lorenzoleonardi6440 you are still young any thing is possible love
Oh that was amazing. Worked like a charm! I couldn't walk for two days with severe sciatic pain. I got immediate improvement after these exercises. She is amazing. Thank you.
Thanks, and you're welcome.
Wow! I've done a lot of stretches for sciatica, but these were unique! I happen to have a stretch strap and was using it on my own while scrolling through YT. Found your video and was so pleased to find another way to use the stretch strap. The outer thigh stretch at the end even helped with the calf pain that I'm experiencing. I'm going to try this in the morning before I get out of bed!
I cant make any movements it hurts that bad i feel like my waist is going to break
Dude, thank you so much for this upload. I woke up in so much pain this morning from too much walking and not enough stretching yesterday . This info has been so so helpful. Thank you so much. Also, love the dog!
You're welcome, and thanks! 🐾
dr joe great job my legs feel better already!!
Unicorn Sally? Cute 😍
Okay! This is what I’m looking for! Whenever someone asked me what part of my body is aching I just say my “veins” in my butt my legs my feet (coz I don’t know any scientific term) so it’s called SCIATIC NERVE. 😮😮😮
I have been dealing with this pain for almost a year now. I woke up this morning crying so I looked up stretches on CZcams and there was immediate relief within just five minutes ty
You're welcome.
I've been waking up with terrible pain from my left side, I did these stretches and it was like magic, thanks!!
You're welcome!
I have had sciatica for 3 years and it is difficult to recover and heal
Have you healed yet?
How are you now?
Most of my sciatic pain is in my back and buttock, so I can’t even sit on the floor at all :(
Same 😭😭😭
Thanks! I hadn't experienced sciatic nerve pain up until three days ago. After two sleepless nights and continual throbbing generalised pain i decided it was time to look for some self-help. I just did the first stretch for one minute and the pain is 95% resolved. Thank-you! Time to finish the video and complete the stretches to make sure it is completely sorted.
Thanks again!
You're welcome!
Are you fully recovered now?
Dr. Jo. Question. My sciatica is so painful I can’t even get into the position for the stretch. What do I do?
Same
Try walking for few weeks to relax the nerve Abit then stretch
Yes i agree walk for a few weeks until u pass out and go into a coma. No more pain.
TREV ROBERTS lmfao
during a flare up during you experience stabbing pain in lower back and tingling down your groin region? With swelling in lower region?
Sciatic pain is the devil
Killing me at the moment
Entirely
Right, could be kidney stone with surgery and 7000.00 bill or " stretching"
Wow I’ve never left a CZcams comment before but thank you!!! The first stretch has instantly helped so much with my pain I can’t believe it! Thank you Doctor Jo you’re amazing!😊
You’re welcome, and thanks!
Thank you so much!!! I feel so much better after doing these stretches.
You're welcome!
I can’t even keep my leg straight helpp 💀
Same 😭 I'm 15 and I've been experiencing this pain all summer. It just recently went in my right leg and i keep crying when I move. I don't k ow how I'm going to make it through doing these stretches
@@madisonlinville3069 did it ever resolve???
@@kayleel361 yes!! If you are sleeping on your stomach STOP IT! That was the reason for all of my pain. Sleep on your sides or back, NEVER your stomach. Also, walk around as much as possible and use an ice pack and put it on your back for bits at a time. I am so relieved it is gone!!
@@madisonlinville3069 THANK YOU SM. I'm 15 struggling with it too and needed some advice. i really appreciate it!!
@@kayleel361 you're so welcome, let me know if it works!! Praying for you love
thank you so much!!!! Im only 20 and have barely been able to move lately and these helped so so much i feel like a new woman
You're welcome!
Woke up yesterday with some sciatic pain. Found your stretches today and they have really helped. Thanks
You're welcome.
Thanks!
Early days, but I'm gonna go ahead a say following your exercises is absolutely helping me.
I've had a spinal injury for over a year which weakened my muscles over time and now I can't stand up without a cane.
But now I can sleep pain free.
I still have a long way to go but that's major progress for me. thanks!
You're welcome! I hope they continue to help.
In all seriousness...you are the best person I've seen on CZcams for this specific problem. Thank you so much Dr. Jo!
Thanks, and you're welcome!
I have been a subscriber for several months. My husband in particular has been using many of your workouts for DDD and sciatica pain. Thanks for these great, guided workouts!
Thanks, and you're welcome!
Been suffering from really painful sciatica on and off for years. This is brilliant, will be doing these daily from now on. Thankyou
You're welcome.
I have to say thank you. My doctor told me to find Sciatica stretches. I've dealt with numbness in my left leg for years, and recently developed pain. I watched you first and tried your stretches. It not only lessened pain, but the numbness is gone for the first time in years. Thank you!
You're welcome!
Are you fully recovered now? Please share 🙏🏽
@@starlite7785 I've actually been in physical therapy, but it is definitely working! Thanks for asking!
I’m in so much pain I can’t even describe it. I’ve never felt this kind of pain in my life. Gonna try these stretches before bed tonight, since many in the comments said it helped them. I really hope I can sleep peacefully tonight 💔
Doctor Jo, I have been in so much pain for the past week, but while watching your video, within a matter of minutes, my shaking leg became stable and I began to cry. Thank you so, so, so much.
You're welcome. I'm glad it helped.
I just finished pain meds to bring down whatever inflammation was in my lower back and right hip, and used this video for my first stretch in a week. Stretches feel really good, and I can see where I'm limited in movement. I start PT next week and just wanted to start getting warmed up until then. This is so helpful. Really appreciate the time you put into this Jo!!!!
You're welcome! 😎
These stretches immediately helped my pain. Thank you so much! I’ll be doing these daily.
You're welcome!
God Bless Dr. Jo, amazing stretches. It eliminated my pain immediately after the first three stretches. Keep up the amazing content ❤
Thanks. Glad it helped.
Dttz
THANK YOU! Ive been having a lot less issues with my sciatica over the past few years thanks to focusing more on my leg and core strength, as well as incorporating regular stretching therapy ive learned from your channel, but I always come back to this video if i have a flare up. If i lay the wrong way a little to long, carry to much weight on one side or step off a curb a little weird then all the sudden my sciatic can have me laid up in bed unable to move. its good to have this video to guide me on stretches when i’m in to much discomfort to try and remember these movements ive watched 100s of times.
You're welcome!
After seeing all the comments of how they stretches helped others I decided to give it a try because my lower back pain from sciatica had gotten extremely bad the last couple of days well I started doing this on yesterday and as of today I would say that I feel about 80% better so this really does work especially the one where you lie on your back and just lift your knees up. Thanks so much for this content. 💯💯💯
You're welcome. Glad it's helping.
When I weight train, I sometimes irritate my femoral nerve & sciatic nerve. Ive previously done PT before and knew it helped. I flared up my sciatic nerve this time and after doing these stretches and nerve flossing exercise, it’s much less painful! Thank you 🙏🏻
You're welcome.
Thanks Dr. Jo I always come to you for healing as your stretching really works. I also send it to family and friends 😀
You're welcome, and thanks.
Omg. On the floor crying in pain. I hope this is as wonderful as the reviews are
Dr Jo, thanks so much for these easy to do and effective exercises. It helped the pain immediately 👍✌️❤️
You're welcome.
Doctor Jo you are the best! I had tried all these weird laying-on-your-belly exercises and they made it worse! But these ones gave me instant relief, I can walk almost normally after just 5 minutes of stretching. Thank you so much!
Thanks, and you're welcome!
I was getting to that debilitative state again and we all know doctors aren’t open on the weekends. This immediately helped relieve some of my pain. I was able to sit without the stabbing pain getting to a 5! When it was just around an 8.5/9. Thanks for posting
You’re welcome.
I was in tears, desperate you're first one to pop up, while it's still zapping me, the stretching seems to have eased it alot. Grateful 🙏
Glad it's helping.
Was up all night with heavy sciatic pain and found this video this morning! Many thanks! I will be doing this every day for a while. Maybe twice a day if I can stand it but helps greatly! ..grateful for this video!
You're welcome!
I know it’s 2 years late but I am happy I’ve found this video it’s focused stretches on that irritating nerve 😖, having done your exercises I notice this change immediately it’s because the target is exactly focused on the nerve n disc so it’s like u moving the nerve away from that disc what seems to be pinching it I’ve done so many hamstring stretches even try to hold on to a railing and let the gravity pull my low back downwards but I think this one hit the nail on the head thanks DOCTOR JO🙏🏽
You're welcome!
I was having a lot of back spasms for the past 5 days, watching other video after video and did this video. This is the one that really worked, I stretched what I needed to finally! You are an angel, thank you
You're welcome. I'm glad it helped!
Had strained my sciatic muscle area, given lidocaine patches (they did ok) and heat/ice. I researched exercises and found these and have been faithfully doing them twice a day. What a difference these exercises have made in my life. I take care of my husband who has MS and help him get up, bath etc so I can't afford a backache. Thank you soooooo much for these exercises!!!!! You helped me get back to normal and not have excruciating back pain. I can get back to my zumba classes!!!
You're welcome!