Sciatic Nerve Flossing for Tension, Sciatica and Entrapment | Tim Keeley | Physio REHAB
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- Опубліковано 17 чер 2024
- #sciatica #backpain #lumbarspine #nerve
Sciatic nerve flossing is a really great exercise to help with reducing neural tension in the legs and lower back, those with ongoing disc bulge or herniation problems with sciatica and those long term chronic nerve entrapment issues.
Remember, you're not trying to 'stretch the nerve longer' nor are you trying to stretch the hamstrings. Always be careful with how intense you do these exercises - less is usually better to start with.
1️⃣ Sciatic Nerve Flossing in Lying
Knee Flexion / Extension and then Ankle Dorsi-flexion and Plantar-flexion
2️⃣ Sciatic Nerve FLossing - Wall
3️⃣ Sciatic Nerve FLossing - Lumbar Rotation
4️⃣ Slump Sliders
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You really know your craft! I WISH I lived closer to you. I'm actually giddy with joy I found you.
Tim is a beast. I subscribed to his channel because he's smart and practical without all the attention-seeking fluff some folks do in their vids.
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You and Squat University are seriously helping this EDS sufferer. I’ve been to physios that say they want to help me, but tell me I can only have one complaint area at a time, no exceptions. So, thank you for this!
I triggered an episode of sciatica nerve pain when I first started nerve flossing. I changed the reps to 3 sets of 7 vs 3sets of 20 and have greatly and safely benefitted since . Less reps were the key for me
Good - glad you didn’t get worse and worked out what was best
Well, this is fortuitous. I’m on it! Thank you, Tim.
Hope you go well!
Great info,down to earth no BS. Thank you for being a REAL PRO!
I appreciate that!
This felt like you were talking directly to me - after a partial discectomy in 2006 and then chronic issues / weakness / inflexibility thereafter I really am so happy to have found out about this now. It just wasn't talked about by physios I saw back then. I am flossing for the first time due to an acute episode this last week and it's already helping. I will try to include the more advanced moves as soon as possible. It was especially gratifying to see you mimic the left leg issue on the chair - it was like looking at myself :)
Thanks for such useful and clear videos 🙏🏻🙏🏻🙏🏻👍 I followed your advise for issues with biceps tendons and it’s getting much much better so many thanks for sharing your knowledge 🙏🏻👍 Take care
Great! Glad it helps 👍
The last exercise has helped relax my nerves.
My GP in Canada just gave me MRI results back after years of me complaining and insisting on an MRI. Three disc bulges. Probably have been issues for many years. Anyway, this video is great, you’re giving more advice than my GP, and this is practical and effective. Thank you for your service to the world!!!
Thank you so much for help. I had pain for nearly three years. I watched many youtube and this is the best!!!!!!!!!!!!!!!!!
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This is a very practical and useful video and some really good tips. This video is way underrated.
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Great explanation thank you for your help!!
No problem!
Thank you thank you !! I’m 2 week post op knee replacement and I started getting this pain when elevating my leg. I wish I saw this two weeks ago. Thank you ! Haven’t been able to sleep or sit…and pain meds don’t help. I did this in middle of the night and was able to sleep for a few hours. I’m grateful for your channell.
was the pain on the actual knee or on the outside side of the knee and lower leg? Anyways, hope you are doing better now!
These are so great, thank you!
I have residual tightness in my sciatic nerve from pregnancy. It seems very tight every morning but this really helped! Massively increases my flexibility and comfort level.
Excellent for dealing with bulging lumbar discs causing sciatic nerve pain.
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Beautiful, Thanks Tim!
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I was suffering for over a week with foot pain and these exercises got rid of it! Thank you very much for your work!
Glad to help that’s great news 👍
Excellent demonstration! This is very helpful.
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😭😭Thank you... I've been suffering with lower back pain when bending and this helped from day 1 🙏🙏🙏 Hallelujah ‼️
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Great video!! Very helpful! Thank You!!!
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Ah, Tim, after my knee-replacement surgery - unfortunately combined with a double disc hernia which left me with a traumatic pain experience I have to say- I try to get back into shape and mobility. Searched through your videos and found again some pearls I integrate in my standard physiotherapy. Thank you sooo much for sharing your knowledge!! Greetings from Switzerland 🇨🇭!
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This is so good!
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Thanks, man! After performing some hardcore deadlifts I developed really nasty pain in the back of my leg. Thought it was a damaged hamstring and unsuccessfully tried to heal it with the RICE method (Resting, Ice, Compression, Elevation) for more than a week. Then did some research, performed the slump test, and decided it must be the sciatic nerve. Then found these nerve-flossing exercises today and ... bam! felt immediate relief. Like a miracle, really. Thanks again. I'm going to the gym tomorrow to do some even more hardcore deadlifts! ;-) (Just kidding, I do realize there must be sth wrong either with my technique or the amount of weight I lift.)
Glad it worked for you
Great channel 👏👏👏👏👏👏💪🏻💪🏻
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Fabulous. Thank you. Any videos on treating Spinal Stenosis Tim ?
See our latest video
Great info ,thanks🖒
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By@@physiorehab to
I have spinal stenosis at L5-S1 which causes a constant sciatica feeling. Some days, like today and weather, humidity and hot, make it worse. I'm so uncomfortable it's driving me crazy. I can't stand for long because of the stenosis but sitting hurts now. This will help a lot. Thanks! The lying down and twisting felt so good! I need to remember it. I've tried other typical sitting in a car nerve flossing which are so-so.
Hope it helps
@@physiorehab Thank you. It has it's ups and downs.
How the heck is this video not getting more views??? I have had back issues for years yet seems this is probably one of the most informative videos I have seen on the subject of flossing (outside of fortnite). As a long time sciatica issue I could not tell if my issue was due to muscular issues (piriformis), facet joints issues, or disc issues... I think its all 3! I have been given some other nerve flossing exercises to do by my physio and will stick to those but am wondering to what extent these exercises will help for those in chronic back pain category... remember reading that its very hard to fix issues where scar tissue/adhesion is bound to nerves and regret not getting these earlier in my recovery (I should add L5/S1 disc bulge/annular fissure, disc degen)...
Thanks for the feedback! Hope not helps. Perhaps have a look at my full program for lumbar spine disc issues here: physiorehab.com/rehab-programs-lumbar-spine-disc-injury-rehab
No way mans just said fortnite 😂😂
Wow this is an eye opener. I'm 18 about to be 19 and I've had pain like this throughout my life. I've always tried hamstring stretches and trying to touch my toes but this overwhelming pain to my knee and calfs almost a tingling or numbing pain stopped me. I thought I needed to stretch and stretch. But now that I know this I am going to be doing it and seeing how much it helps. I've never had any injuries or anything and I'm fairly athletic. I am very flexible on other parts of my legs but when that nerve gets involved it's all over. Thank you! If you have any other stretching tips for this let me know.
Hope it goes well!
Hypermobility and an underdeveloped ass was enough to floor me until I did 8 weeks of pt
Hey friend, I am in the same situation as you, athletic but tight nerve along hamstring. May I ask if you have tried these exercises and whether it help?
@alsonyang2991 After some of these exercises, I was able to touch my toes but never comfortably. I attempted them for a while along with my normal workout routine. The nerve pain never went away, and shortly after, I stopped it went back to normal. Perhaps you may have different results than me.
@@CorruptOcean Good to know, thanks for sharing friend
Have you made a video for ulnar nerve entrapment (cubital tunnel syndrome)? I've used several of your videos and they have been very helpful.
Not as yet but good one for the list!
Ohh so that's what sciatic nerve pain is, and here I was wondering why I get that, ok learning new stuff, thank you, listening in.
7:36 ahhh made so much sense 👍
Trying it while watching (watching while laying down, post workout mode lol )
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Had a disc herniation 5 months ago now and still have foot and calf numb, pain with weakness and foot drop, had electronic nerve study done and couldn't get any readings from the affected leg. Sick of this now starting to consider surgery now but had mixed information about success rates and worried that I will end up worse. Will give these exercises a go hopefully might get some improvement.
How it is now?
Still not good, back to see consultant tomorrow for emg test report results.
Hope it helps! I also have a full Lumbar Disc Injury Rehab program at physiorehab.com for disc bugles, herniation and disc surgery. Maybe check that out
@@stud81 i am sorry 4u!
G8 video !!!just wanted to clarify Can it be done daily or alternate days ?
Try alternative days to start with
Thanks, found this very helpful. I'm doing 30 reps 2 sets. How many times a day would you recommend? Just don't want to overdo it. Also, I've been doing gentle flossing when I wake up at night from the sciatic pain for pain relief - is this recommended?
When I do this, or bend my knees at all, my knees are really crunchy from arthritis. Is it still safe to do it?
What if any of that hurts my lower back
When I sit on a chair I absolutely cannot lift my leg my knees won’t allow it
Is my nerve too tight?
Have had herniation and sciatica for soo long and lack hamstring flexibility (because of the back of the knee nerve) not the hamstring themselves
I will do these floss exercises but the last one on a chair I absolutely cannot straighten the leg it’s especially bad while sitting
Hi there i havent been informed about any of this seen mutliple physios and chiros...this is a first for me. Thank you i was also curious to know whether you can actually heal a 3mm compressed disk by consistently doing this? I would also love to learn on how to strengthen my core and any other other tips so i can avoid sciatica 100% again 😢
the actual exercises doesn't heal the disc. Your body does that with time along with reducing factors that aggravate it and working exercises to strengthening around it
@@physiorehab Thank you for replying apologies I didn't really know that UA-cam notifies us with subscriptions
Hello,
When I’m doing the lying knee flexion as well as the slump test my leg feels like it’s shaking in the upper leg not the calves. Is this a strength issue with something, a flexibility issue etc?
Could be a bit of both
The first one got me feeling pain and tension in my calves and knees.. it's like my legs don't work correctly..
Would these flosses suit someone who is 5 months post op microdiscectomy L4-L5 , going thru an acute flare up
Yes but just be careful how far they push it
I've had very limited hip flexion ROM because of my stuck sciatic nerve for as long as I can remember and I've just started to do nerve flossing. (I thought I just had tight muscles / tendons)
How long can I expect it to take for my sciatic nerve to glide better ? I'm 26 years old
May take several months
So if I've had nerve entrapment for nearly a decade, should I start with the Nerve Floss Lying Rotation or the Slump Sliders? The video mentions both exercises are for entrapment which makes me unsure of which one to start with
Start with Nerve floss in lying without rotation
@@physiorehab I've been doing that and the one after it for 2 weeks now. Just wondering where to proceed from here
Did anyone else have shakey legs for a while after trying the first two exercises? Is that normal?
When attempting slump sliders
Pain is acute just from lifting leg to 30 degrees
I have been strength training for 6 months
Since my initial disc l3 4 5 injury
No back pain anymore
But this nerve issue is killing me
Physio says its either trapt nerve or disc issues again
Thoughts?
Thanks
Perhaps work on lumbar mobility more
will this work for sciatic nerve pain ?caused by MS
Your could try and see if it helps!
When I straighten my toe it makes the pain worse
I’m so flexible it’s hard to get a stretch….. I ache….
Does anyone else have issues with their foot being red or swollen on side of sciatica ?
Will this allow you to develop more flexibility so you can touch your toes?
Should help!
i cant wait to show my baba
How long and how ofter i want to try this excercise. Please tell me
Try at three times a week, date on, day off