10 Stretches for Sciatica Pain
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- Опубліковано 6 чер 2024
- Sciatic nerve pain, or sciatica, can be so excruciating and debilitating that you don’t even want to get off the couch. You probably know more than one person with this condition, as it’s relatively common, with a lifetime incidence of 10-40 %.
The sciatic nerve begins at your lower back and then moves through your hips, buttocks, and down each of your legs. Sciatic pain will usually follow the path of the sciatic nerve in the affected leg. It happens when there’s a compression or irritation of a nerve anywhere along this pathway.
Common causes of sciatica can include: a ruptured disk, narrowing of the spine canal (called spinal stenosis), or injury.
Dr. Mark Kovacs, a certified strength and conditioning specialist, adds that the best way to alleviate most sciatica pain is to do “any stretch that can externally rotate the hip to provide some relief.”
Here are 10 exercises that do that, and more:
00:00 - Intro
01:04 - Seated glute stretch
01:58 - Double knee to chest stretch
02:25 - Knee to opposite shoulder
02:55 - Reclined spinal twist
03:34 - Seated figure 4 stretch
04:14 Reclined figure 4 stretch
05:03 - Pigeon pose
06:05 - Standing hamstring stretch
06:33 - Scissor hamstring stretch
07:12 - Baby cobra
Healthline content is strictly informational and should not be considered medical advice. See a licensed medical professional for diagnosis and treatment recommendations. Opinions expressed in this video may not reflect those of Healthline Media.
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I've had right side sciatic pain for approximately eight years now, every single day is painful I've had steroid injections, pain management injections physical therapy that did absolutely nothing… This pain has severely limited my normal life from simple things like driving to sitting on an airplane trying to go on vacation even standing literally feels like someone has put an extremely tight tourniquet on my leg while simultaneously stabbing me with ice picks in my lower back all the way down to my foot… I've tried gabapentin, Flexeril and various other prescription medication's and nothing helped. I came across this video and I took my time and I did these exercises while it did not cure me, it actually got me emotional when I stood up afterwards and the pain went from 100% down to about 30%..... First time in years that my leg feels somewhat normal. It does feel better and I will continue to use these stretches… Thank you for sharing this.
If there's one thing I have learned... my sciatic pain didn't start overnight (though it may have felt that way) ... so I realized, it won't go away overnight either. Stretching every day will help you, it's always helped me (some days more than others)! Our emotional reactions are our bodies saying "thank you"... keep going! You got this!
. V
Hope you're right. Just got diagnosed & going to do these exercises myself!
@@virginiamccartney7518 wishing you pain-free days and restful nights
It's been 3 months. Any update?
I have to mention that the crossing and pulling of one leg over the other years ago is what GAVE me sciatica when I went to a physical therapist. She never told me how firmly to stretch and I was stretching very hard. The next day my back felt electrified and I was taken away by paramedics because I suddenly as knocked to the floor. The electrical feeling stayed with me for at least a few months. I couldn’t even lower myself into a bathtub without a sad struggle. It was a slow journey back. I want to say please do these stretches gently and not forcefully as I did. A little at a time.
This helped so much. I was able to use the seated stretch at work. Thank you!
I’ve been dealing with sciatica pain for 8 months now and since stating these my pain has substantially dropped. Thanks so much for this video!!!
thank you so much for taking the time to make this video, i have alot of pain on my right leg from the top of my butt down thru my calf, and had to wait about 2 weeks to get into psychical therapy, the pain was intense, and when my local pharmacy ran out of pain pills and i couldnt get any, these stretches helped alot to lower the intensity of the pain. and gave me some relief. many many thanks !
Thank you for this video. I often sit and roll into a pinched sciatica situation when working with kids. Recently, i did something to where the pain stuck around for days. I couldnt drive, sit up, sit in a chair, or walk without pain or annoying spasms. After watching your vid and doing your stretches, i feel sooo much relief. Thank you so much ❤
Very helpful for my sciatic nerve pain - thanks for the excellent demonstration of appropriate stretches.
I've been doing some of these stretches for about 6 to 8 years and they've helped tremendously, but lately my sciatic pain has been much more stubborn. I found new stretches in this video and I'm hoping that they'll do the trick. The narrator does a nice job of explaining and going through these. Good video!!
Attractive lady 👩. Great sciatic nerve stretches too. Had left leg full sciatic nerve pain for 25 years sporadically due to professional driving. Most helpful to have YT videos practitioners show you how to self medicate. Many thanks 😊
I work doing heavy labor lifting for 10 to 12 hours a day, I see a chiropractor often. I used this video yesterday and actually fell asleep in bed that night without the pain in the spot that it normally is in. Thanks!
An Anatomy Lesson -- Or How I Discovered I Had Sciatic Nerve
Probable Cause:
11-mile day hike
25-pound pack
66-year-old muscles
Symptoms for 3 Weeks:
Pain from left buttock to knee
Felt like a golf-ball-sized knot in buttock
Sitting hurt, sitting with a wallet in my back pocket hurt more
Pain woke me up at night and kept me from sleeping. No position or ointment helped.
My Remedy--This Video:
I found instant relief after working through the stretches while watching this video once, with residual pain afterwards.
I found permanent relief after three sessions, that is, after three days.
I now do this sequence daily because, even though the pain has vanished, my muscles continuously grow stiff.
I understand my testimonial helps little. We're all built differently, and we experience pain for different reasons. Gauging from what the presenter says in this video, for example, I bet I'm not suffering from lower back complications. Therefore, I'm unable to say how the video will work for others. I can just say that it helped me-A LOT.
Thanks!
We are so happy to hear of your success with these moves!
Your description of your pain is word for word what I'm going through right now. I'm doing these stretches, massage and chiropractor to get over this thing.
Thanks!
Thank you. This was really helpful!
Thank you so much.
Fantastic, immediate relief!
this is a best video on sciatica pain ....thank you soooo much for this relief ❤
Thank you I plan on doing these every day. I just started a beginner yoga class online so I will incorporate these stretches to help with my left-side sciatic pain. Have a wonderful day.
very very good!
I am going to try these stretches...thank you...
Thanks so much for this video!
I thank you so much,you've helped me big time. I've now subscribed.
Excellent, thanks very much. So much tension gone!
We love to hear that!
This video deserves way more likes and views than it currently has! Thanks so much for it!
Thank you! Please share!
@@HealthlineMediacan having this problem at 13 cause me to get my height stunted? Please respond. Thanks.
Thank you so much ❤ immediately feel so good. Really thanks❤
This is helpful information, will doing the stretches.
Really appreciate this informative video. I have total hip replacement in BOTH hips. My right hip only 3 months ago. I have what I believe to be sciatic pain in my left lower back (hip replaced 5 years ago). I have diagnosed MRI degeneration in my lumbar region and scoliosis...whee! I'm afraid to do some of these cross legged stretches. Might you consider a video that speaks to those of us with bionic joints. THANK YOU!
Great stretches.
great exercises thanks
I'm going to try these stretches I have went to a doctor once before and these are similar to the ones he gave me as long as I do them it works thank you so much.
Thank a lot
Ive been doing this for just 2 days now hope it will relief my right back sciatica thankful just on my hip part only not down to my legs
I just can across to the video I can’t wait to start stretching and get some relief of my sciatic pain 🙂
Many thanks for sharing dear
Definitely helped
Top class. Helped me a lot
Great to hear!
Very nice video!😊😊
Thank you! Subbed!
Thank you so much, because I got some relief ❤🎉
Wonderful!
You should create a version of this video where you do the stretches for the whole duration they should be done. This way I can (And other viewers who also desire this) do the stretches with you and not have to get up between the different stretches, rewind to the next stretch that we missed because we were doing a different stretch, etc.
My sciatica is back after being gone for years. I believe it’s a variety of reasons why it’s back. I’m sitting in an urgent care knowing they will be useless but I still need a drs note 😅😂 and I googled this. Thanks I’m doing them in the room right now!
amazing
I just strained my lower back doing the scissor hamstring stretch. I have scoliosis and I've been having pains that run from my hip down to my legs for a few months now and I thought doing these stretches would help but now I'm in severe pains. I don't know what might have happened but it felt like something shifted in my lower back.
i'm quite young (17) and I'm not used used to chronic pain, so my experience with having sciatica for the past 5 months has been miserable. i can't do my job well, and it's difficult to move around at school. ive gone to a chiropractor, taken ibuprofen, tried muscle relaxors, and tried to do stretches for a bit.
most of the stretches ive been told to do by doctors are too painful and end up with me bursting into tears, but im going to keep trying these for a few weeks to see if they help. thank you
Did it help? Is it gone ?
@@victoriam603 nope! still got it today. its less intense, but i get flare ups when i have to move around a lot
Seems you xare about your audience thats the best part in your video back off..loved it and sunscribed few exercuses slteady doing but you have new variations that i will do best luck and cheers!!
Your video helped me so much. Thank you
So happy to hear that!
Instant relief
6:42 minuets in and my very bad pain is all gone , wow thank you
Great video. How many repetitions do you recommend
For stretches, hold for 20-30 seconds on each side. For exercises, it's generally ok to start with 1 set of 8-10 and see how you feel. Add a second set as you progress.
Wow ive been told not to stretch the hamstring as it causes flare ups, is this true? Ive heard so many theories of whats right and what isnt. I guess do what you think is right. I instead do glute and core strengthening exercises which has helped reduce my pain and gives me more flexibility. The pain in legs aren't as painful which is such a relief. Nerve flossing is also good.
Extremely helpful. I have a way to go still
Glad it helped!
I have horrible morning sciatic pain it's painful just trying to get out of bed. Are there stretches that don't require being on the floor to do them?
What strength do you have for Stenosis???????
Hi New subscriber here from Australia. i have a terrible sciatic pain in my right leg. Wanted to do the stretches , i can't do it. do i listen to my leg pain or gradually start doing it? i can not even walk normal. Tia.
First of all, happy you're here! Please visit a physical therapist to assess your pain. If the pain is so bad the exercises are not doable, we'd recommend you see a medical professional!
This is really frustrated right now, every one of these videos I look at all the comments like oh my God this helps so much, but doing these stretches just makes the pain worse for me, it doesn't actually help.
If that's the case, we certainly recommend you visit a physical therapist to get a personalized diagnosis!
Same for me. I followed another UA-cam channel and after two days I was in a lot of pain. I then did some more research and found out it was bad to stretch the hamstring which is what I see in a lot of these videos. My doctor also told me to not do hamstring stretches and my chiropractor encouraged me to not do them. I've seen three stretches here that actually hurt me more. I'm so confused right now. At this point I just want a cortisol shot or surgery I don't care anymore I just instant pain relief and stop watching UA-cam
Yeah it's great if you have a perfect core and you can sit up just like her perfectly 90° and switch it over just ridiculous I think it's for like 5% of people out there really
I could not do these before sciatica let alone now
Kind wish the video gave us time to do the streches.
I have it on my right side
Love these stretches for sciatica but would have liked more of a flow with the stretches eg starting with standing stretches then moving to mat. Instead of up and down. If you have sciatica that’s not easy!
Great feedback! Thank you.
Great stretches but too fast to follow you
You can always pause and rewind. If you are new to stretching this can all seem overwhelming. Take your time. She is actually very good at presenting the stretching.
Well I have just tried this video to see if it helps, well I guess I have pushed myself closer to death. But it hasn't added to any pain
Primal squat
We are big fans of the primal squat, but because sedentary modern lifestyle makes this a difficult position for a lot of people, we start with more accessible movements first.
@@HealthlineMedia good
These are too much to start with - need to warm-up first, especially the spine twist… not everyone is as limber as she is 😮
Гнезда чтопроходитсгаишсы снюколтеко сплю слрлтьльеко снится может пройдёт это наваждение какое-то
❤❤😂❤
it 100% bulls hit....WHY? if you suffer from Sciatica there NO WAY YOU CAN DO THIS EXERCISES.....jsut to pick up something from the floor and standing in that angle or taking something out of the fridge KILLS MY BACK...
It worked for me, immediate relief.
There is levels to everything, you should obviously consult a doctor in your case.
It does work. Massage therapy and chiropractic helps as well. Sciatica is lack of movement, tight IT bands and hamstrings. Just touching your toes, you will feel relief. Also heating pad on your lower back. Also good supportive shoes. Hope you feel better.
I hope you are feeling better after 2 months. If so let us know what you did. I been just walking every day and that helps. I aggravated my symptoms doing nerve flossing. Also I got a tens machine and that's helping.
I’m so stiff that sitting on the floor with my torso and legs at 90 degree separation is torture for me. So much pain running down the back of my legs and hips. But if you do these stretches VERY slowly, I think it can make a positive difference. But you need to have patience and breathe. Perhaps your situation is severe enough to warrant seeking a professional, but I would definitely give these stretches a determined but gentle attempt first.
Too rushed 😔
You are supposed to pause the video and wait approx 30 seconds for each stretch! That's common sense isn't it! Good luck
try space bar 😂