Stretches for Sciatica Sciatica Exercises and Stretches

 

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Video taken from the channel: ACTIV CHIROPRACTIC


 

Get Rid of Sciatic Pain. Stretching and Strengthening Exercises for Pain Relief.

Video taken from the channel: Caroline Jordan


 

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5 Best Sciatica Stretches for Quick Pain Relief (Must Try!)

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Sciatic Nerve Pain Relief Stretches

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11 Best Sciatica Stretches for Leg Pain Relief | Sciatica Relief, Treatment Sciatic Nerve Pain

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18 Min Sciatica Exercises for Leg Pain Relief Sciatica Relief & Treatment for Sciatic Nerve Pain

Video taken from the channel: HASfit


6 Stretches for Sciatica Pain Relief 1. Reclining pigeon pose. Pigeon pose is a common yoga pose. It works to open the hips. There are multiple versions of 2. Sitting pigeon pose.

Sit on the floor with your legs stretched out straight in front of you. Bend your right leg, 3. Forward pigeon. A few effective moves to ease the shooting pain brought on from sciatica.

Skip to main content Best Stretches for Sciatica. Related Videos. Editor’s Picks Good and bad exercises. Acupuncture. This sciatica stretch lengthens the piriformis muscle to relieve pressure on the sciatic nerve.

Lie flat on your back with your knees bent and a towel or pillow under your head. Raise one foot and bring it to the opposite knee. Rest the ankle on the thigh. Sciatica prevalence can be reduced up proper administration of physical exercises. Discussed below are the 6 best exercises and stretches for sciatica pain relief.

Article Contains [ hide] 1. Knee to Chest Stretch. 2. Standing Hamstring Stretch. 3. Seated Spinal Stretch. Certain exercises and stretches may provide some relief from sciatica pain.

Sciatica describes the symptoms associated with inflammation of the sciatic nerve. These include pain in the low back radiating to the buttock or hip and then down the leg to. How to do it: Lie on a mat with your legs straight or knees bent and feet flat on the floor. Raise your right knee toward your chest, then gently grasp the back of your thigh to draw the knee even loser to your chest. Hold for 10 to 30 seconds.

Release, switch legs, and repeat for a total of three sets per side. Sciatica Stretches and Exercises for Seniors Pelvic tilt. While this stretch works better on a yoga mat, you can perform it on a firm mattress if that’s easier for Bridge. The bridge is an exercise similar to the pelvic tilt.

Start by lying. Loosen and strengthen those muscle groups by performing these 3 easy stretches: 1. Scissor hamstring stretch Save Strong, flexible hamstrings can help to alleviate sciatic nerve irritation. Watch: 2. Back flexion stretch Save Back flexion exercises gently stretch the mid and lower back tissues.

Lie on your back and slowly hug your knees to your chest, allowing your low back to round. Hold for 30 seconds for 1 rep. If this stretch lessens the pain.

The right exercises can help lead to more permanent results in tackling sciatica, Volk says. A full exercise program that includes low-impact cardio activity, such as walking or swimming, to get.

List of related literature:

Passive or active stretching techniques effectively address the piriformis but do not put additional compression on the sciatic nerve.7 However, similar to massage, stretching the hypertonic muscle can increase compression on the nerve by tightening the tissues around the nerve.

“Orthopedic Massage E-Book: Theory and Technique” by Whitney W. Lowe
from Orthopedic Massage E-Book: Theory and Technique
by Whitney W. Lowe
Elsevier Health Sciences, 2009

See the Wellness Plan for instructions for slackening the piriformis, which often brings dramatic relief along with instructions for slackening the hip flexors, another exercise that can bring quick relief from sciatic pain.

“Live Pain-free: Eliminate Chronic Pain without Drugs or Surgery” by Lee Albert
from Live Pain-free: Eliminate Chronic Pain without Drugs or Surgery
by Lee Albert
Dudley Court Press, 2018

Pain totally unrelated to stooling is likely to be associated with proctalgia fugax or levator ani syndrome, a condition characterized by painful episodes of short duration (<20 to 30 minutes); these often occur at night and are relieved by walking, warm baths, or other maneuvers.

“Sabiston Textbook of Surgery E-Book” by Courtney M. Townsend, R. Daniel Beauchamp, B. Mark Evers, Kenneth L. Mattox
from Sabiston Textbook of Surgery E-Book
by Courtney M. Townsend, R. Daniel Beauchamp, et. al.
Elsevier Health Sciences, 2012

Soft tissue mobilization or trigger point therapy for the iliopsoas followed by stretching56 can help maintain hip flexor flexibility57 and can be performed in the prone position or with the patient lying prone with the sound foot on the floor to help maintain or increase hip range (Fig. 27.10).

“Orthotics and Prosthetics in Rehabilitation E-Book” by Kevin C Chui, Milagros Jorge, Sheng-Che Yen, Michelle M. Lusardi
from Orthotics and Prosthetics in Rehabilitation E-Book
by Kevin C Chui, Milagros Jorge, et. al.
Elsevier Health Sciences, 2019

For example, in the case of sciatica (pain in the distribution of the sciatic nerve) caused by a compressive S1 radiculopathy (Figure 27.2), the patient may maintain the leg in a flexed posture at the hip and knee and plantar flex the foot.

“Neurology in Clinical Practice: Principles of diagnosis and management” by Walter George Bradley
from Neurology in Clinical Practice: Principles of diagnosis and management
by Walter George Bradley
Butterworth-Heinemann, 2004

The easiest and safest method to stretch the lateral lower-leg muscles is to apply a manual stretch by slowly plantar flexing and inverting the ankle, with one leg crossed over the other while in a sitting position (see exercise 5, page 284).

“Science of Flexibility” by Michael J. Alter
from Science of Flexibility
by Michael J. Alter
Human Kinetics, 2004

Later articles by Freiberg and Vinkle in 19342 and by Freiberg3 also supported the notion of sciatica secondary to sacroiliac arthritis and compression by the piriformis muscle and fascia.

“Interventional Spine E-Book: An Algorithmic Approach” by Curtis W. Slipman, Richard Derby, Frederick A. Simeone, Tom G. Mayer
from Interventional Spine E-Book: An Algorithmic Approach
by Curtis W. Slipman, Richard Derby, et. al.
Elsevier Health Sciences, 2007

Also, full medial rotation stretches the sciatic nerve trunk and may cause an ache in the buttock.13 The same applies to the sacroiliac joints.

“A System of Orthopaedic Medicine E-Book” by Ludwig Ombregt
from A System of Orthopaedic Medicine E-Book
by Ludwig Ombregt
Elsevier Health Sciences, 2013

I recommend holding the stretches in a position wherein tension, not pain or strain, is felt and then trying to relax in a stretched position for 10–20 seconds with very little “bouncing” involved.

“15 Minutes to Fitness: Dr. Ben's SMaRT Plan for Diet and Total Health” by Charles Barkley, Vincent Ben Bocchicchio
from 15 Minutes to Fitness: Dr. Ben’s SMaRT Plan for Diet and Total Health
by Charles Barkley, Vincent Ben Bocchicchio
SelectBooks, Incorporated, 2017

The piriformis stretch may also provide some relief for individuals experiencing mild sciatica.

“The Rock Climber's Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability” by Eric Horst
from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability
by Eric Horst
Falcon Guides, 2016

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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148 comments

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  • Hey Caroline.. Your video has been of great help to me for my sciatic pain.. My mobility has improved with those stretching exercises..
    Can you please make a video for excercises for upper back/thoracic spine pain as well?!

  • Hi dr, can i do this after microdicsectomy?i had surgery in january and now the pain is back… can i do this to relieve the pain?

  • This is just superb, been searching for “sciatica doctor or chiropractor” for a while now, and I think this has helped. Have you ever come across Sonictoria Stupefying Smasher (just google it )?

    It is an awesome one off guide for discovering how to stopping your sciatica minus the hard work. Ive heard some amazing things about it and my cousin got amazing results with it.

  • I’m from the netherlands and love your educational videos. I tried the video about Best Sciatica Stretches for Leg Pain Relief and I’m so very thankful to you for I have experience great pain relieved!

  • I have been jumping on my trampoline all day yesterday and my inner thighs are in so much pain!! I have friends coming over today and I don’t wanna be pain, will these stretches help? I’ll try now:).

  • This exercise is really ver good. I had terrible pain. Couldn’t get up from bed. Starting doing her exercises slowly. Of course I couldn’t do too much first but in two weeks my pain was reduced.

  • Oh my god. ive been on crutches because a herniated disc gave me sciatica so bad I couldn’t walk without feeling great pain throughout my lower back and entire
    Leg. The first stretch is the good one!
    I tried it yesterday but it was so painful I could hardly lie on my stomach it was unbearable.. BUT TODAY I tried again, slower, lied on my tummy, stayed still a good 15 min because I kept tensing up.. then I got on my elbows.. kept heavy breathing to loosen up the tension.. and after about 30 min I CAN WALK AGAIN NO PAIN THIS IS CRAZY

  • Hi hasfit, I am having sciatic nerve issue and am a pear shape…heavy in thighs and hips and want to get down on those areas..can you please suggest some weekly workout routine for me that will not trigger my sciatic nerve

  • My husband is in deep sciatica pain. Gonna try suggest these exercises to him. Really hope it help alleviate the pain he is suffering now

  • Feeling better. Severe sciatica pain since March. Steroid shot, anti-inflammatory meds, but this work out is the best I’ve seen!

  • This actually really helped Thankyou, I have had a slipped disc/disbuldge and it was nipping on a nerve for the last 2 years, I had a injection from the doctors/hospitals which lasted about 2 weeks, countless numbers of physio/chiropractor appointments and non worked but this was class Thankyou

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  • I have a question about exercise 1 on your tummy. So if a disc is pinching the nerve, is it always going to bulge in a way that you can make it go back by doing that position, or could it be that the disc is bulging towards the inside and this makes it worse? Also, if you have an excessive back curvature or hyperlordosis in medical terms, is it a good idea? Thanks!

  • Excellent video I have been suffering with sciatica pain and struggling for some months, but no specialists about at the moment to get an appointment, but these exercises have been wonderful as I have been able to potter around the house pain free after doing them twice today. thank you so much xxxx����

  • I have known Rick Kaselj since college. Since then I have gone to Chiropractic college and become a Diplomate of the International College of Applied Kinesiology and a Diplomate in Clinical Nutrition. [Check Details Here=> t.co/CQx2dfkLEl ]. As a result, I have come to some important conclusions about how the body works. Hip flexibility, mobility and strength are one of the most important things you can do to keep your overall body healthy. The way we moved thousands of years ago is our natural state, which requires flexible and mobile hips. “Dr Alan Jenks DC DIBAK DABCN”

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  • Hip Pain Relief | 3 Best exercises இடுப்பு வலியா? WFH and seated long hours | Lying on one side in Bed | Seated long hours ��������
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  • I have done it twice a day 3 days in a row and it really help, I’ll continue to do it, hopefully it will strengthten my muscle and relief my sciatic nerve pain forever

  • What if can’t bend knee and get leg flat on ground?1st exercise. Couldn’t happen leg wouldn’t go on floor. I was flexible without even thinking about it when young, but I’m 70 and this is not like used to be. Didn’t used to have crazy lower back come and go painful catch in lower back.

  • Hello Caroline! I am 17. I dont have any sciatic pain nor do i know what sciatic pain is, even then i had watched your video 25 times in last 4-5 hours. And after seeing your charismatic smile, i wish i had sciatic pain.

  • You guys just saved my peace evert night was so scary just did this stretches in the mng and evening and it yielded result and almost 80% relived. Now the pain had reduced drastically and getting good sleep!!

  • Thank you. This routine has really help me with the sciatica pain on the right side of my hip down to the lower part of the leg nerve. I am doing it twice a week so that the sciatica pain doesn’t come back again. It is really a life saver.

  • I have sciatica for 5 years really bad pain but this is the first time I have sime pain relief with this video thank you very much appreciate.

  • Great Video! Excuse me for chiming in, I would love your thoughts. Have you thought about Merihaal Sciatica Vanish Magic (do a google search)? It is a smashing one off guide for learning how to cure painful Sciatica minus the normal expense. Ive heard some interesting things about it and my cousin at last got excellent results with it.

  • Nice Video! Sorry for butting in, I would appreciate your thoughts. Have you thought about Liamwaan Soothing Enlightenment (should be on google have a look)? It is a great one off product for wiping out back pain and sciatica in 3 minutes without the headache. Ive heard some pretty good things about it and my good mate called Gray at very last got excellent results with it.

  • OMG have had sciatica for a week and literally this fixed me. I tried everything else and nothing worked. Even the chiropractor. THANK YOU

  • Kudos for the Video clip! Forgive me for the intrusion, I would love your thoughts. Have you heard about Proutklarton Enjoy Playing Plan (google it)? It is a great one off product for relieving back pain in just 16 minutes minus the normal expense. Ive heard some pretty good things about it and my work buddy after many years got cool results with it.

  • After 2 days of using this back discomfort guideline, I ran across which it made my situation much better. Vital to keep away from low back pain. As I had imagined, it fulfilled my expectation. It is quite effective even after making use of it a couple of times. Research this tip on Google, the guide name is Mason Κonozback
    good luck

  • Hi Doctor Jo, I had a discectomy and laminectomy in Dec 2018 after suffering from 2 yrs of sciatica due to disc prolapsed, in 2019 I had epidural shots in Feb and Oct, still the sciatica pain is a lot, earlier could stand for 5-8 mins, now can’t stand 2 mins, I tried these exercises today, few are new in it few are the ones I have tried in last 3 years. Please help explaining why these can help or if you have any better suggestion please suggest.
    Thanks

  • I’ve been working out lately and I’ve been making sure I’m not doing damage to my back but my sciatica just snuck in and this really helped me. I love to work out but it was really hurting me. I just did this and I feel so good! Defkntelt gonna do it every morning and night!

  • The exercises were good for me because I have a very stiff lower back and occasional sciatic pain. The ones that aggravated my lower back though were; hanging over my leg while stretching hamstring my lower back isn’t strong enough yet to bear the weight. And the one lying on your belly and doing a reverse backbend again, my lower back is still too stiff for it. Thanks for the tutorials!

  • Omg you are a life saver I was in soo much sciatic pain caused me to be weird in social environment when doing this exercise I felt like a real good pain being stretched out �� God bless you ❤���� gonna continue this!

  • Excellent video content! Forgive me for butting in, I would love your thoughts. Have you heard the talk about Dinanlinson Perfect Shape Approach (do a google search)? It is a smashing exclusive product for getting rid of your sciatica minus the normal expense. Ive heard some super things about it and my cooworker after a lifetime of fighting got excellent success with it.

  • Thanks for the video content! Forgive me for chiming in, I would love your thoughts. Have you tried Dinanlinson Perfect Shape Approach (Sure I saw it on Google)? It is a good one of a kind guide for getting rid of your sciatica without the normal expense. Ive heard some incredible things about it and my cooworker at last got amazing results with it.

  • Hey I think you’re awesome and your exercises and the way you explain this to us laymen helps a ton. How long does the herniated disc take to heal?

  • The figure 4 streach,knee huge and the cobra pose have realy helped me. Thanks and God bless for bringing relief to many suffering people.

  • I had this pain for one week…nd i did this exercise from tomorrow..i only get relief for half an hour after exercise…after that specifc time my pain starts again plz help me what should i do

  • I’m new to sciatic pain. My lower back, butt and right leg has been killing me all day. I just did this whole routine along with you and man I already feel 10 times better. Worn out but my back feels way better.

  • I tried these stretches for the first time today and am amazed at how quickly I feel relief. Even after going to the chiropractor this week, I haven’t been able to stand up straight. Immediately after stretching, I walked around the house upright. I’ll continue these daily.
    THANK YOU!!������

  • Very first move put me over the hill intense pain the low right buttocks where I am presently having trouble with pain and muscle spasms

  • Sir thank u for the video. Plz tell some exercises for buttock and calf muscle pain. I have been suffering from left buttock pain and left calf muscle pain for the last 1 year. It will be very helpful. I have become frustrated due to it.

  • Excellent Video clip! Forgive me for butting in, I would love your initial thoughts. Have you tried Qonubrey Wenria Domination (do a search on google)? It is a good one off product for pushing sciatica out of your life for good minus the hard work. Ive heard some pretty good things about it and my close friend Aubrey at last got cool success with it.

  • Thank you Dr. I swim competitively for my university. I really mess up my sciatic trying to push myself hard in the gym to get stronger legs. This has helped me so. Much do these exercises every morning and now i do 30 min of yoga everytime after i lift weights. You are awesome. Your videos are legit. Thanks��

  • Hi, i’d just had my first physio session for sciatic pain before lockdown started for covid-19 and needed to push on more. Your video had similarities to exercises i’d been given but at a higher level and have really helped. Thank you.

  • My partner is experiencing back and neck soreness and is getting concern supporting his legs, however when I discovered this particular back discomfort guidebook, all of the pointed out problems are resolved accordingly. Based on him, he can now get enough proper sleep for the reason that back discomfort and all the some other aches are gone. Research this guide on Google, the guidebook name is Mason Κonozback
    good luck

  • Thanks Dr. Nguyen, I don’t have sciatica, but a few of my colleagues do, so I will share this video. I tried doing the seated stretches on my office chair, they are easy and provide a good stretch to my lower back, so everyone that sits for hours will appreciate doing them during our long work hours…

  • IDK what was more irritating dealing with sciatica or finding out how easy it was to treat, and how much MONEY I wasted.

    Read this: decompsciatica.club and you’ll see how the Pharms are taking advantage of us.

    This program made Sciatica SO easy to solve.

  • Lovely Video clip! Sorry for butting in, I would appreciate your opinion. Have you ever tried Dinanlinson Perfect Shape Approach (google it)? It is an awesome one off guide for getting rid of your sciatica without the headache. Ive heard some great things about it and my cooworker at last got cool results with it.

  • This back pain guide book really is amazing to me. In many instances, the position of my knees, hips and back is maintained because of this. As I wake up every morning, I really do not feel ache any more. Also I observed enhancements on my knees due to this plan. Research this guidebook on Google, the guide name is Mason Κonozback
    good luck

  • My left leg hurt so bad before I tried this video. I could barely touch it. I have a long way to go but this is just amazing. This video combined with the healing meditation is what I need. Thank you

  • Please help me I have horrible pain in my hip due to arthritis and the doctor says I must get a hip replacement…. I donot want it as I’m 71 yrs old….. plz tell me show me some excercise for relief… thanks

  • Dr. Jo, i think i have been experiencing sciatica. I have no health insurance, and can’t afford treatment.. what do you recommend?

  • Hi Doctor Jo, thanks for these very helpful stretches.
    I will incorporate them in my daily routine.
    Doc, I have suffered with the burning/tingling annoying issue know as maralgia paraesthesia of my right-side upper thigh for a number of years now. Please Doc, could you help with maybe some advice and stretches /exercises. Thanks Doc, really appreciate you’re channel.

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    [15/06, 10:13 pm] HAKEEM SHAHID ALI: (अस्सलामवालेकुम नमस्कार आदाब)
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    [13/08, 12:00 am] HAKEEM SHAHID ALI: https://youtu.be/BEgsvzEuUp0

  • New to your channel…looking for SI pain as well as Ankylosing Spondylosis relief����need to get pain under control as opposed to going to PT which won’t work��thanks for the stretches and will give you an update in a few days����

  • Hi doctor!
    18 months ago I overstretched my right leg while playing football,& experienced swelling slightly above the knee joint(around 10cm above)..I’m sure swelling wasn’t on knee joint..
    Was feeling uncomfortable for the 2months after the injury on the same area of swelling, then started uneasy feeling in the knee joint when I step down from the staircase..After these many months I feel pain in the muscle(thigh) above the knee joint where I had swelling while injury(after I give long walking for my leg)..Right knee joint MRI says normal but doctor whom I consulted says fluid in the right knee joint is bit less..
    I’m more concerned since I’m 24 years old and so is this long description..
    Pls help me out with exercises..
    I appreciate your work!
    Thank you!!

  • Many thanks from Saudi Arabia…. I found bending over the pillow really helped me. Please reply: I stand on my knees between two boxes and using my hands, I hang my body freely for 10 seconds and repeat 5 times. What do you think?

  • Buy a stretching strap like I used in the video here: https://amzn.to/2YpnOTr (affiliate link)
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  • great video, helped a lot. i will continue these amazing stretches as they provided immediate relief. Not full relief, but it’s better than it was. i’m sure continued exercise and diet routine i will be able to tackle this issue thanks to your video help.

  • Cheers for the video content! Apologies for the intrusion, I am interested in your opinion. Have you heard the talk about Qonubrey Wenria Domination (google it)? It is a good one of a kind product for pushing sciatica out of your life for good without the headache. Ive heard some pretty good things about it and my buddy at last got amazing success with it.

  • This is Guy Gash, you saved me a er trip this morning 2 am. I swear I did not believe this would stop number 10 pain in back. It DID!! So happy, just finished set before bed. Yes, this is all my first. I am AA member not taking pain, pain killers. Yes so much info, because I want like I do in AA let someone know help is here if you want it. Thanks, played guitar for first time in few weeks. Pain stopped my drive.
    [email protected] aol.com. besafe, and keep helping, you got it.

    Guy

  • Should I do the figure 4 stretch even tho it is numb and tingling down my leg when I am in the stretch? How much should I stretch it? Should I be in pain while I do this?

  • 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!

  • This specific back discomfort guidebook certainly is amazing to me. In most instances, the actual position of my knees, hips and back is retained because of this. I no more encounter hurtful feelings each and every time get out of bed. The condition of my knees has enormously enhanced ever since I started employing this. Look for this guide on Google, the guide name is Mason Κonozback
    good luck

  • Great stretches, teaching from home and sitting on my computer most of the day is doing a job on my back. Just found this video and subscribed to your channel. This will be my morning exercise routine:)

  • My pain started in my left leg. My lower back is also paining. It’s because I started walking after a long time in lockdown. After reading these comments I really want to start these stretches. But am scared.
    I have not yet seen the doctor. Am still not sure it’s sciatica.
    Shall I do these?

  • Hello sir I just subscribed to your channel… I absolutely Love it.. I also trying to open YouTube channel…. My channel is going to be in general about human body human health and diet.. my channel is going to be in Polish language.. Can you help me with one thing…. Where I can get those kind of animated videos which you are using in order to explain better what I am trying to say….?.. This is some simple application which I can download or I have to pay a lot of money?

  • Who on earth would dislike this video?? These provided instant relief for me and anyone who will actually follow her instruction! This woman has helped me tremendously and deserves praise and gratitude! Thank you Caroline!��

  • Hello dr jo! Nice videos. Keep the good work! I Just want to ask you one question.. I have neck pains and back pains..what do you suggest me to buy? A handled massager or a tense + ems unit?

  • I am having sciatica since 25 yrs. It started with, when I lifted the weight of 50 kgs up the staircase along with one more person ( it is the foolish act I did in my lifetime. Hence I tell people not to lift heavy weight at all) When the weight is dropped back and and after that when I came to sit I am unable to get up. And there was sharp electric shock right at my back and it went through my leg. And the shock was for 2 minutes and went away. From Then, this severe pain like electric shock comes 3 months once I didnt take any treatment as it used to go with in 2 3 minutes. But in due course of time when ever I work more during festival days or family functions, the pain used to come and be there for min one hour. But I am unable to take rest due to busy work. But I know to manage it, and take rest when ever possible and keeping my leg in right postures. Pain killers and ayurveda oils do not help much but they did not aggravate the pain. AlsoI took scanning. But by the time, I go to hospital and take scan the pain is not much. But at home on normal days when the pain is more unable to get the exact scan report.
    The doctors are telling, and as I have been managing for many years, I can manage myself and told me to reduce my body weight so that pain will be relatively less (my weight is now 76 kgs for ht 5.2 ft ). I am really fed up.
    I am now started doing the above exercises. And it gives me relief. I could walk little comfortable. I want to do this continuously. I want to completely get cured. I am now 52 yrs old.
    Will I get complete cure?

  • 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.

  • I have been doing these stretches for about a week and they have helped so much! I’ve been almost completely pain free. Thank you for sharing this with us all! ����‍♀️

  • Just watched your video and your going to be my daily video I will watch daily to stretch and also use as a timed work out thank you back pain is so mentally draining

  • DoctorJO, thanks a lot for ur videos. Actually my mom is suffering from shoulder pain since 10 yrs. She had injured her right shoulder when she was 16 and got the treatment. She was fine till 30. And now again she is having the pain. We went to many hospitals and she also used many medicines, she even had physiotheraphy, but none worked. Pls give some suggestions and it would be great if you would upload a video on this…
    Love from India

  • Omg I made it through but I was hurting all the way through. Wow I probably need the chiropractor but trying to limit doctors appointments since the virus. Thanks for sharing this video.

  • This is just superb, been searching for “how to pronounce sciatica” for a while now, and I think this has helped. Have you heard people talk about Sonictoria Stupefying Smasher (search on google )?
    It is a great one of a kind guide for discovering how to stopping your sciatica without the headache. Ive heard some pretty good things about it and my buddy got amazing success with it.

  • I got a partially herniated disc at 14 and it used to hurt me 24/7 specially in the morning. Now I’m 18, and it has only been a few months since i am able to minimise the pain. At a point even painkillers stopped working and none of the treatments by the doctors worked. But the only thing that worked are the free YouTube videos like this. Thank you dr. Jo

  • Thank you so much!
    I just have a question for you,
    Are those exercises for both legs or just for the one that has sciatica problem?
    Thank you in advance

  • Hey! Good video but i want to ask that normally i am pain free but when i try these exercises it hurts.. Can you suggest something doctor jo??

  • Isn’t pulling your knees towards your chest as shown at 2.42 really bad for a herniated disk, despite the fact it gives some relief to sciatica????

  • I was wondering if when doing these stretches I’m supposed to feel it in my nerve pain thingy in my lower back? I feel it a little. It’s like a numbing feeling

  • Excellent video content! Apologies for chiming in, I would appreciate your initial thoughts. Have you thought about Dinanlinson Perfect Shape Approach (Have a quick look on google cant remember the place now)? It is an awesome one of a kind guide for getting rid of your sciatica without the hard work. Ive heard some extraordinary things about it and my old buddy Taylor got excellent results with it.

  • Nice Video! Sorry for butting in, I would appreciate your initial thoughts. Have you thought about Dinanlinson Perfect Shape Approach (search on google)? It is an awesome exclusive guide for getting rid of your sciatica minus the hard work. Ive heard some pretty good things about it and my mate after a lifetime of fighting got great success with it.

  • Thank You so Much for this Update on Sciatica Dr. Jo. Greetings from Mexico City, Mexico.
    Aside, (That hat on your dog looks more than a horn than a hat Hahaha!).

  • 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!

  • I’m so glad I found your channel! These videos have been a real blessing since I’ve been dealing both with a foot injury and sciatic pain. Thank you!!

  • Exactly what I needed this morning after I have done a one day mtb ride yesterday! Your voice is nice too. Thank you so much for sharing!

  • 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!��

  • Unfortunately I’m 21 with this nerve pain. I honestly don’t know what I did to cause it but all my doctors did was put me on ibuprofen which didn’t help then I visited again now im in 2 type of pain reliever acetaminophen 1000mg and naproxen sodium 440mg and steroids. I have 2 weeks till my appointment with a specialist Unfortunately. But I hope these stretches help i dont want to use the 1000mg of acetaminophen i rather use 500mg which is an option my doctors said but my pain is too much so I take 2 which is the max he told me to take. I just want to feel better and get back to my life.

  • Great video content! Forgive me for the intrusion, I am interested in your initial thoughts. Have you heard the talk about Dinanlinson Perfect Shape Approach (google it)? It is a great one off guide for getting rid of your sciatica minus the hard work. Ive heard some great things about it and my cousin got astronomical results with it.

  • Doctor jo I have a question my arms when I moved them they felt tense and hurt bad I have never felt a pain like it I held my arm up and it felt heavy on my shoulders on both arms.

    Edit sorry forgot to finish I dont know why this happend. May I have your opinion on it

  • I’m not sure if I have scatica but I can’t left my hip or move it around when lying down and when I stand up my hip and left leg becomes so painful

  • I got pain on my back..while playing batminton…not able even to sit..or stand..shooting pain..after trying this immediately I got recovered…following this given me good result..thank u

  • Doctor jo: i have a heel pain at the end of sciatica nerve for 3 months, i am a sports man(Athletics ), so i can’t able to run, so please help me to relief the pain

  • Hello, I have extremely tight hamstrings because of quick growth where my hamstrings didn’t stretch, Alongside sciatic pain through my back above the coccyx going down my leg till around under the back of my knee, I don’t know if this is sciatica or just pain from my hamstrings but I am completely unable to do the last hamstring stretch or the sciatic flossing do you know if this is because of sciatica or my hamstrings, the pain has been around for 7 months now and it is extremely unbearable.

    The low level stretches seem to work so thank you so much for this video.

  • This is glorious, I been tryin to find out about “sciatica what is it causes” for a while now, and I think this has helped. You ever tried Sonictoria Stupefying Smasher (do a search on google )?

    It is a good one of a kind guide for discovering how to stopping your sciatica minus the normal expense. Ive heard some incredible things about it and my co-worker got great success with it.

  • I had such horrible sciatic pain in every part of my lower half. I was scared and not sure what I was going to do, I could barely function or sleep. I looked up sciatic stretches and there you were! I started to feel better after I started doing your stretches and I cannot thank you enough Caroline!:)

  • My uncle has sciatica from last 2 years. She has difficulty in walking. She took medicines from various hospitals but got no relief. Then she came to know about Chandigarh Ayurved Centre and took treatment from there. Now she is totally well.

  • OMG, I feel better. My sciatic nerve pain started again, I had epidural done in 2005. Only this year, I’m having a slight nerve pain on my left leg again. I’m teleworking since the lockdown started in 16 Mar 20. Only this month, I feel my sciatic nerve pain, but, it’s not that bad. I wasn’t working out at the gym since the lockdown. I started working out like, jogging/running, HIIT and strength training since 2012. My sciatic nerve pain didn’t come back, not until this month. Maybe cause of sitting 9 hours a day and I only get up every 30 mins. I only do strength training at home (at night), but, not heavy weight and walking exercises (YouTube). I’m glad that I found your videos. I’ll be doing your exercises everyday. Thank you.

  • I had a herniated disc about 3 weeks ago. It got better and I hurt it again on accident a week later. I went to the dr finally and got some muscle relaxers. About 3 days went by and I had a full day without pain. Then the sciatica pain hit and I’ve been in excruciating pain for 3 days now. I can’t walk or sit because it hurts that bad. I would rather go through childbirth again.

    I’m going to try these stretches. Physical therapy doesn’t fit in my budget. So I’ll give an updated of how things go soon.

  • Thank you. I just now found you and so glad I did. I really love how you explain and guide through. I have hip injuries and back/facet joint/si joint injuries. I’m planning to use your videos daily to help me. Thank you for doing this

  • Thank so much. U r awesome. I been so much pain since last nite and I just this exercises and help so much. Again thank so much.

  • I did all of your exercises step-by-step and I just want to thank you for this this has gave me so much relief instantly I’m going to keep trying to do this every single day until I get rid of this nerve pain thank you so much I really appreciate your video

  • Thanks for your detailed and clear tutorial! However, I teach my dad these five actions and he just did it once, then the pain of the leg become more sever, even in the evening. Can someone give some advice? Maybe because of incorrect actions or inappropriate actions for my dad? Thank you so much:))

  • For those whose sciatic pain is caused by lumbar disc herniation, I’d BE VERY WARY of doing the folding moves in this video, as those moves will very likely irritate and worsen your herniation and delay your healing.

  • After being in lockdown for 3 weeks I somehow ended up with a trapped nerve
    Had it for a week
    Since your video yesterday the pain is slowly going and flexibility is better
    Thank you so much

  • Thank u for the information. I am marathon runner. This month I fall on my left hip and had muscle tear and chronic sciatica pain, I hardly sleep 1 to 2 hour. Because of the sciatica pain. Lying down on the bed is very difficult thing for me. I hope this exercises will help me.

  • Good day Caroline it’s my 2nd day doing your exercises for sciatica pain but will it be helpful if I have herniated disc? I’m experiencing much pain but only in my lower back towards my right hip. Any suggestions will help; have a great day.

  • Very thoughtful and detailed without so much information it’s distracting. Thanks!
    Bolsters are sold out lots of places at the moment, I made a temporary one by putting two regular pillows in one pillow case, and then using loops of gaffa tape to hold into a roll. Works like a charm!

  • Been having trouble with my left hip for weeks. Tried your stretches. Now 10 min later my hip has not felt this relaxed in a long time. THANK YOU.

  • Thank you Caroline! This was amazing! I did all these exercises as you did them in this video and immediately felt a whole lot better! so awesome!

  • Excellent video content! Sorry for chiming in, I would love your thoughts. Have you ever tried Dinanlinson Perfect Shape Approach (should be on google have a look)? It is an awesome exclusive guide for getting rid of your sciatica minus the normal expense. Ive heard some unbelievable things about it and my close friend Aubrey at very last got great success with it.

  • yoga routine which I have been doing for decades really hurt my back yesterday, took a day off and then found this; great painless stretch till I can get back to normal. great team, great routine, so grateful, just subscribed. THANK YOU!!

  • Hey, it’s been only one month since m doing it ever morning… M glad to see the improvement.. I m 80% recovered… thanks to u buddy… in this time I could hv got any right treatment… I had problems in walking. My left leg was blocked and I was suffering wid too much pain in walking sitting and doing daily routine… tons of thanks… lots of love from India ����

  • Hellow doctor… after c section i got pain at the end of my spinal cord right side, at right side of buttock and in front of right thigh which goes till knee

  • This is just superb, I have been researching “sciatica severe” for a while now, and I think this has helped. Have you heard people talk about Venayden Wanillian Method (do a google search )? Ive heard some super things about it and my m8 got cool results with it.

  • One slight critique for the McKenzie stretch at the beginning, some people can only lie flat on the floor at the beginning. Maybe then they can raise themselves up on their elbows and hold that. Doing the full stretch upwards is not feasible for most people for the first few days and certainly not in the acute phase of sciatica when lying flat with some ice is advisable.

  • Thanks Doc. Cant do the first one due to vulnerable disk issues but gonna start the supine one. Looks great! Been doing cobra, bird dog, pigeon, can cans, and lots of walking. I would love to understand how to help the nerve mot be mad as I try to get stronger.: ) I want to get back to dumbbell lunges but that nerve says no. I will keep trying. I need to be stronger so i can sit longer without disk symptoms. What exercises help sitting muscles be stronger? I walk 90 miles a month but sitting time is so vulnerable. Is it erector spinae that helps sit?

  • Hello,
    I seem to have all symptoms of sciatica due to herniated disc. But, when I press on my lower back, I feel intense pain. Is this also because of herniated disc or something else?

  • I have continuous lower back pain and also stiffness. In my try to have a remedy for my trouble, I have tried personally many suggestions however to no avail, no one has been qualified to aid. Nonetheless, using this particular back discomfort guidebook, was able to take care of my back tightness drastically. I achieved much comfort because of it. I highly recommend this guidebook.. Research this tip on Google, the guidebook name is Mason Κonozback
    good luck

  • I had been actually impressed by this back ache guide called “Kemzαnο Loni” (Google it). The plan was basically the main reason why my knees, hips and back are realigned. As I wake up each morning, I really do not feel soreness any longer. I also observed developments in my knees due to this program..

  • 3 new exercises I will try.
    Have had sciatica on my right side limiting my ability to walk, for over 2 years. So far nothing’s worked

  • Hai am from india having l5 s1 disc bulge past 10years i am continuingly watching you post and doing excercise all your kind of excercise helping alot keep rock

  • MRI L-S SPINE
    OBSERVATIONS:
    Left postero-lateral herniation of L4-5 iv disc is causing compression over emerging nerve root on left
    side, and narrowing of the iv foramen on right side.
    Postero-central protrusion of L5-S1 iv disc is causing narrowing of the adjacent spinal canal. This iv
    disc is reduced in height hypointense on T2W images, indicating disc desiccation.
    Lumbar vertebrae are normal in height and reveal normal bone marrow signal intensity on pulse
    sequences.
    No marrow edema is seen on T2WFS images.
    There is no evidence of diskitis.
    Conus medullaris is normal in morphology and signal intensity on all pulse sequences. CS
    No pre or paravertebral soft tissue abnormality is seen.
    On T2WFS images prominent bilateral sacroiliitis is seen.
    IMPRESSION: MRI study reveals:
    -Left postero-lateral herniation of L4-5 iv disc, causing compression over emerging nerve root on left
    side, and narrowing of the iv foramen on right side.
    -Postero-central protrusion of L5-S1 iv disc is causing narrowing of the adjacent spinal canal
    Prominent bilateral sacroiliitis.
    Plz help me out. I have very much pain in my buttocks plz help

  • I’m suffering from hip and leg pain, and I run across your video while searching for some kind of relief. I did a few of the stretches and I feel a lot better. Very informative video and thanks for sharing your information.♥️

  • Thank you so much for this video on Sciatica Leg Pain Relief. Everytime I exercise I expirience a Sciatica pain,thus these exercises are neccessary for me to do and inculcate in my daily workout routine. Lots of love, stay safe:)

  • Back in June, I experienced unbearable pain in my tailbone area that increased with movement. It developed into sciatica. As the day went by, i felt as if a charley horse was developing in my leg. Nope. My sciatica became excruciatingly painful that put me into tears. After 2 days or so the same charley horse sensation developed in my other leg. I now suffer from sciatica in both my legs. Is this possible? Is this rare? I would like to know if what im experiencing is something different. Thanks!

  • Hello #CarolineJordan I just want to say thank you, I’ve had sciatica for 15 years and these stretches have helped a lot, I subscribed liked and shared thanks once again.

  • Im suffering from sciatica for 1 year did everything i can spent so much money still in pain plsss tell me would these permanently cure it plss tellll

  • There are a few components to ways to treat back pain. One place I found which successfully combines these is the Barneys Back Aid (check it out on google) definately the most incredible resource that I have ever seen. Check out all the interesting information.

  • First and foremost, if the muscles of the hamstrings are tight, coulc.it/painfix they are more susceptible to tearing. No matter if you’re an elite athlete, stay-at-home-mom or average Joe, a muscle tear in the back of your legs can take months to heal and recover from making life very challenging.

  • thanks for these videos. just went to a PT last week and was prescribed some excersies involving a foam roller. Within a week, the pain got slightly better, then got MUCh worse and switched sides on me. Just tried this routine and feel the best I have a while. Wondering if maybe I’m overdoing my foam roller stuff, or if I just need to find another PT?

  • This amazing! Especially how you tell us how to get out of the position. I’m always so aware of how I come up from any laying or sitting position on the floor because I’m scared to hurt myself again. Spot on! I was injured at age 13 with a knee sprain and I’m now 24 and having multiple problems with my legs. I’m currently looking for answers but these exercises help me stretch since I’ve only been resting and they’re getting stiff. I hope I find the answers but for now, I need to stretch. This is lovely, thank you!!

  • Hello Dr Jo, what exercise do you recommend for people like me getting serious in cycling to get my muscles stronger for canyon climbing?

  • Excellent Video! Apologies for butting in, I would love your initial thoughts. Have you thought about Dinanlinson Perfect Shape Approach (Have a quick look on google cant remember the place now)? It is a smashing one off product for getting rid of your sciatica minus the normal expense. Ive heard some incredible things about it and my m8 after many years got great results with it.

  • I had high hopes for this exercise, but had no luck. It made my leg pain worse for a few days after and now it also has this burning feeling with pain. Im afraid of the sciatica not going away, it’s been 2 months and it’s not letting up. Anyone have any other tips?? ��

  • Hey doctor jo I’m 16 and I have sciatica in my left leg. It seems that every single day the pain gets worse, and the pain is ecspecially worse at night. I’m not exactly sure what I have and I have trouble sleeping every night. I’m at a loss of hope and I’m not sure what to do.

  • I must have watched over 100 videos on YouTube, and this is the only video that greatly helped in reduced my sciatic pain. I only have remnants left that reminds me of the pain I once passed through for almost 6months. Just here to watch this video again about 5 months post pain relief. Thank you very much for this video.

    Once I followed the instructions in this video, I started having an immediate temporary relief. However, permanently relieving the pain is not a quick fix. It took me about 4 weeks (once every night) of doing the exercises instructions in this video before I started getting permanent signs of relief. By the 8 10th week, my pain had dissapeared, and I only have remnants left maybe about 0.5 out of 10. I was probably on an 8/10 before I found this video. Thanks once again!

  • I just discovered your channel and started trying your stretching techniques. I am already feeling less pain. Thank you! Can sciatica cause total numbness of your outer right thigh and extreme pain?

  • Hey, just watched your video and my pain does feel better, thank you and i do look forward to working more. I have very bad sciatica and there are days that I can hardly function. Thank you!!!

  • Wow, I feel great! I’ve been doing this sequence for the last 5 days and my pain has really diminished. Thanks for sharing this video.

  • Hi thanks for your help. My left lower back and hip hurts. When I walk my left leg feels hard to lift and tires easily,any advice? Aloha

  • are these excercises just pain reliever or they actually improve the health condition of sciatica? is no medicine intake require after doing excercise to improve muscle dryness or stiffness

  • I’m suffering from severe and I mean Disabling sciatica and I’m on meds and about to start therapy. In the mean time my brother sent me your videos and I started doing those stretches today and they feel great. I hope the combo of at home and physical therapy works for me. And by the way I’m 41.

  • 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!

  • Hi Sir, My MRI says I have annular tear in the outer part of L4-L5 and L5-S1, towards the backside of the body, can you please let me know what are the exercises I should avoid. thanks.

  • Thanks Dr.Nguyen those stretches helped. Can you please post a video on knee exercises for someone with early stages of knee arthritis.

  • She is just true hearted women. Im from india. I really want to meet her 1 day. Thankyou for all your guidance which is all free and we need not to go to big hospital and spent much money on what you give us here in for free. I just love her. ��