How to Sleep with Sciatica, Leg Pain and Low Back Pain Relief Stretches and Tips | Dr. Matthew Posa
Вставка
- Опубліковано 28 тра 2024
- How to Sleep with Sciatica, Leg Pain and Low Back Pain Relief Stretches and Tips | Dr. Matthew Posa Chiropractor in Milton, ON
In this video, Dr. Matthew Posa, a chiropractor in Milton, Ontario will go through the most effective and best home stretches for sciatic pain so you can get sleep and rest. He will also explain some of his favorite tips for best sleeping position, mattress advice and bed time routine. Viewer discretion is advised. Please stop 🛑 if you have any worsening symptoms and seek the care of your primary health care provider or a corrective care chiropractor. There are many reasons for sciatica and some of them are quite serious such as herniated disc, stenosis, degeneration, or injury such as fracture.
Here's a link to my Amazon Canada Affiliate Link to my Favourite Products including Pillows, Sleep aids, Supplements and much more amzn.to/3TWlTTo
Stretches:
1. Standing hamstring stretch
To do the standing hamstring stretch, begin by standing, and place your right foot on a higher surface, like a chair.
This stretch can help ease pain and tightness in the hamstring caused by sciatica.
2. Kneeling Hip Flexor Stretch
Get into a lunge position with one leg in front and raise your opposite arm overhead as you descend into the lunge. Then, bend your torso slightly to the side away from your back leg and drop your shoulder back to further target and stretch the psoas. You should feel a deep stretch in the psoas located in front of the hip of your back leg. Hold this for 30-40 Seconds and Repeat on the other side.
3. Sitting Piriformis Stretch
While sitting, place one leg over the other and bend forward. As you bend forward at the hips, bring your knee towards you. Hold this for 30-40 Seconds
4. Seated spinal stretch
Place your left elbow on the outside of your right knee to help you gently turn your body toward the right.
Hold for 30-45 seconds and repeat three times, then switch sides.
Strength and Muscle Activation
1. Glute Activation Exercise
Lay facedown on a flat surface. With your arms by your side, squeeze your glute muscles as your lift your chest and shoulders off the ground. Make sure to lift your head and look forward. Hold this for 5 Seconds and repeat for 15 repetitions.
Please subscribe to our channel here: / @drmatthewposadc
AS ALWAYS, PLEASE CHECK WITH YOUR PRIMARY HEALTH CARE PROVIDER TO DETERMINE IF THE CONTENTS OF THIS VIDEO ARE APPROPRIATE FOR YOU SPECIFICALLY. Some or all of these stretches/exercises/movements may be contraindicated if you have certain underlying spinal conditions such as spinal degeneration, spinal stenosis, disc bulge/herniation, instabilities, and other undiagnosed spinal problems.
Any questions about the content or whether it is appropriate for you? Please leave them in the comments section below.
#sciatica #lowbackpainrelief #sciaticarelief
#sciatica #sciaticarelief #sciaticpain #sciaticnervepain #sciaticapainrelief #lowbackpain #chiropracticadjustment #chiropractic #sciaticapaintreatment
Please visit our website at:
thehealthyfamily.ca/welcome
Dr. Matthew Posa, MChiro., D.C.
The Healthy Family Chiropractic & Wellness Centre
Milton, ON L9T 0J4
Email: info@thehealthyfamily.ca
Tel: 905.864.1516
thehealthyfamily.ca
Clinic Hours:
Monday - 7-10 AM & 3-6 PM
Tuesday - 3-6 PM
Wednesday - 7-10 AM
Thursday - 7-10 AM & 3-6 PM
Connect socially with Dr. Matthew Posa/ The Healthy Family Chiropractic:
Facebook: / thehealthyfamily
Instagram: / healthyfamilymilton
** Channel Disclaimer **
The information provided is strictly for educational/information purposes ONLY. The information provided on this channel, all videos, and all comments and replies to comments/questions is intended for information purposes only and does not constitute medical, chiropractic, health or other advice of any kind or nature. No professional relationship exists or existed by viewing / interacting with the content on this channel. The viewer or recipient of information on this channel / videos / replies to comments should consult a physician and / or their primary health care provider in matters relating to their health. This channel / videos / replies to comments does not contain all information available regarding the subjects addressed in this channel / videos / replies to comments and it may be outdated. This channel / videos / replies to comments has not been created to be specific to any individual’s needs. The creator/owner of this channel has no liability or responsibility whatsoever to any person or entity regarding any matter related to this channel / videos / replies to comments and / or its contents. - Навчання та стиль
Sciatica and lower lumbar pain is torture so thank you for sharing tips on how to alleviate it.
It's awful isn't it? Torture seems not to be a strong enough word for it. Just pure agony.
Watching this at 4am as the pain has woken me again. Thank you for sharing this valuable information. The pain is dreadful 😣
I am with you
@@deepikashrivastava2098AMEN AMEN, Me 2🎉
Me too
I toss and turn all night--
I take a melatonin and magnesium before bed- only works for 2 hours 😴!
Sounds like me. The pain wakes me up. It is horrific.
My recent MRI of Lombart shows an L4-L5 disk bulging. So much pain, couldn't stand more than 2-3 minutes, could not walk, and lots of pain. Buging disk means space between 2 disks become smaller and pushing liquid towards the middle spine canal cavity and causing pain by pushing the spine. So while searching UA-cam, I found out about the Inversion table. After watching a few testimonials, I realized that the inversion table basically hangs the body upside down and expands the entire spine. Looks like the space between disks is increased. So I search the internet and found an inversion table for $99.00. Using only 5 mins a day on a 60% incline level, no immediate help in the first 15 days, then a little less pain after 30 days, and ALL pain was gone after 60 days. Literally NO PAIN. It does the work, looks like my entire back spine is stretched, and increased the space between L4-L5 and blood may be circulating more. Increasing the space between disks pushed back the bulge inside its original space by relieving spine nerve pinch. What a miracle. Maybe the local gym may have an inversion table, everybody should try it.
My godparents have used an inversion table for a couple of decades. They are both in their late 70’s and are still going strong.
Oh my God thank you for sharing. I am going through with same exact problem and crying everyday. L4 and L5 disc slip came in my MRI and it’s getting worse but then I have this shoulder problem on left side muscular pain and it’s at its worst, nothing is helping. I am off the job can handle any work it’s just indescribable. I am going to try inversion table but if any body know anything about shoulder pain on left plz let me know I will be so grateful.
@annisheikh7736 Years ago, I had a friend who got a piece of wood big enough and laid it off the couch and laid on that on an incline. He said it helped relieve some pain!
Someone explain more please
Can you share where you purchased your table and he name/manufacturer? Thanks!
I have been suffering for severe back and neck pain. The doctor wanted to to operation but I refused. Thank you for sharing very informative.
My pain was starting to intensify and I ran across your video and started to do the exercises and the pain went away 🙌 🙌 God Bless!!
Amazing! I’m so happy you got something out of it. 👊
Amazing. I'm going to start tomorrow
@@drmatthewposadc p
ua-cam.com/video/Mjt36TAFn4g/v-deo.htmlsi=HPkKyin_NE5yF54e
☕️👍
I’m so thankful for your help because I’m suffering from Sciatica and Pirformis pain a lot that it makes me walking leaning on one side because the pain is so bad but I’m going to try the exercise thanks for the lesson
A
Mine is on the right side on my upper thigh I can't bend am in terrible pain
Hope is what I take away from this video. Thank you so much for that! Been healthy and active all my life, work as a coach in a sport I compete in, have had several ‘injuries’ over the years and have healed from them all. Then, I meet up with sciatic pain, and it is so tough to get accurate information. Exhausting to get through the day. So, am hopeful now that I found your video. Did the stretches and all were good until the ‘superman’., so I will bring the others into a daily practice. Taking your advice, prepping for bed. Have appt with chiro next week. I will keep watching you, appreciate your compassion. Thank you 🙏
Hey Dr posa, just found your channel and this video, just want to say thank you for making this. People who dont have back pain just dont understand what its like to try to just simply fall asleep and live normally day to day. The start of this vid you sound like you actually care, and know what youre talking about. Thanks for the info, im starting to understand that the more a person understands whats going on, the easier it is to manage and hopefully make the pain go away.
Thank you! This is something that happens sporadically. Is it because of a wrong movement, low with magnesium, or sleeping on pillowing wrong position. Or just wrong position for a length of time.. lifting or bending over picking up things.
I would also like to know what causes this, just out of the blue? Thanks
Thanks for sharing
Thank you so much for that info! It makes a lot of sense! I will stay in touch!
Thank you for the insights
Thank you!! I will try it
Watched hundreds of channels on the subject.This was certainly one of the best.Much appreciated.
Doc,thank you for the advice ,it really helps .
Thank you
Thanks Dr. Posa for being so caring.
Sir , you are amazing, your voice and the way you explain is so cool .. really helpful
Thank you so much your thorough explanations! The exercises are very practical.
Thanks so much. This was helpful
So glad I found you. Great teaching & advice.
Glad it was helpful!
I had just gotten a tempurpedic mattress a few months ago. I had to go to ER end of July, was flat on my back for over 3 weeks. They diagnosed sciatica! It was my left hip down the back of my leg & at the place where my leg bends at torso! As long as I lied flat, I had pain relief. Could not stand or walk without excruciating pain. After 2 weeks was starting to feel better but then one day the pain got so bad I was screaming for hours. It has been over 3 weeks & just now finally able to stand & walk! I never want to go thru this ever again.
😊😊
What cured the pain?
@@reneehenderson9890 nothing. Got MRI & have herniated discs, it wasn’t sciatica. The pain comes & goes but I’m at least able to stand now.
@@nancydenmark4873 my new neurosurgeon told me I have bone spur in my lower back.
I'm at 9 weeks.. 24/7
Thanks doctor. Time to put all these advices to practice, sure this will make a difference in my pain over the left side.
Thank you for the information thanks for sharing❤
Thank you doctor
Very useful tips...thanks,doc. I love it.
My pleasure!
Thank you so much for advice, it is really helpful. I added your stretches to my exercise routine and it’s helping
You're so welcome!
Thank you for your help its really working for me.
Perfect. Very detailed
I did exactly what you said and the pain was gone like 80%. thank you so much I'll keep doing this until I heal 100%. Thank you Dr. Posa.
That’s Amazing!
Nice Video & helpful! TFS😉
I got a lil relief with these excercises. But it started to burn.
You are very good and thorough with your explanations and demonstration's. Thank you so much. I am going through a sciatic flareup for the first time and did not realize pain could be so horrible. Thank you for giving me options. I was practicing what you were demonstrating during your video. Great job!
You’re welcome and thank you! I hope this helps
I have seratica in my hip area what can help widen that area and helps with pain
I just had a sciatica so bad I couldn't walk for two days the pain was horrible and couldn't sleep. So I'm trying to do all the stretches
Thank you doctor, you're genius
Thank you for sharing very helpful 🙏🏿💪🏿
You're so welcome!
You just got a like and a new subscriber. Great content. Very informative 👏 thank you
Thank you Zizou!
Thank u Dr M. Posa
Any time!
Excellent information so glad I found you. I will do as you suggested
These are very helpful! Thank you
You're so welcome!
wow! tried a few of these last night before bed and already my hip flexors are so much better and leg pain etc. has lessened!! thank you Dr Matthew!!
That’s great news! I’m happy it helped. Thanks for watching and letting me know. 👊
I haven't been able to sleep throughout the night for 3 days and I struggle through the day with leg and glute pain. After watching this and doing them, I felt INSTANT relief. Omg thank you. I'm going to continue doing these throughout the day. Anything to help this
ua-cam.com/video/Mjt36TAFn4g/v-deo.htmlsi=HPkKyin_NE5yF54e
Wish you a speedy recovery 💪
How has it been?
Thank you so much for sharing this video.
You are so welcome!
Thank you Doctor
Thank you. Very useful and clear instructions, and I certainly try these exercises.
Wonderful!
Thank You! I did the pillow between the knees last night and slept through the night for the first time in a month didn't even wake up for water. I was extremely privileged to have Prof Meyers (now sadly passed) as both friend and physician to help me with my AS and didn't know where to go when sciatica struck. Once again thank you 🙏
Wonderful! I’m so happy it helped your sleep 💤
I gotta try this...#TONIGHT🎉
@@KM-oy5yh it's been 2 months and I am now able to sleep without the pillow so grateful 👏🏻
@@Sher5238 OH, Wow, Sooooooo #WONDERFUL, #THANKS 5 Ur reply🙏
Dear Dr.Mattthew,Thank you so much for presenting this vedio about Sciatica pain.Carry on this.
Thank you doctor Posa, I find your exercises very helpful.
It is the first time seeing your video. I have looked at a couple before seeing your. I go for your exercises more. My sciatic has gotten worse about a week ago. I will check my Medical Doctor and practice your exercises. Thank you🙏
Hi I absolutely found these exercises so helpful. Thank you.
Amazing! Thank you for the great feedback. I’m so happy it helped
Hamstring stretched nerve running up from toes straight to my butt
@@EskimoLady870 that is basically confirming you do have nerve irritation. Look for my video that talks about nerve stretching.
@@EskimoLady870 Sciatica PAIN Relief Nerve Stretches and Nerve Floss for Low Back Pain & Leg Pain Dr. Matthew Posa
ua-cam.com/video/llJ1UupK7No/v-deo.html
Thank you for sharing it’s a great video ❤❤❤❤
Great, impressed with your explanation, appreciate. Already subscribed Dr
The Sciatica pain came back after all these years. It had been dormant for over 20 years. It was shear misery. I was besides myself in getting relief. I found exercises really helpful. So I’m still exercising. I’ve increased taking B12, Magnesium, & fish oil. I also take a multivitamin. Thank you for this video. It is very informative and helpful.
You’re welcome and best of luck!
I o 0😊😊⁰😊😊😊00
Am so greatful for the helpful exercise,I have been experiencing alot of lower back pain especially when l lay on my stomach, but now going to tryout these exercises. Great thanks once again
Highly appreciate Dr good stretching.
Thank you Dr.Posa it's helping me a lot
Enjoyed watching. Very informative. Great pace. I subscribed. Had a spinal cord stimulator implanted on May 12, 2023. Still not a real improvement. Hoping that I will get substantial pain relief soon. Not ready to do much now.
My sciatica started in
March 2023 due to L5-S1 compression. After initial medication which included multivitamin tablets, I have been taking continuous rest, and avoided body bending and lifting heavy objects as per medical advice. The pain has now subsided 99.99 percent.
It required three months of rest to get
a full cure. Taking continuous rest is the real key to get fully cured of the pain. This protocol must be good news for sciatica patients.
Hi we have the same problem. For now im taking some medicine and vitamins. I will try to do this exercises to relieve the pain. Thank you Dr. Posa for this video
I have same problem. Walking bent foward.going to try exercises I pray they help
Rest means?? Actually what do I want do??
@@komalmane5128 Rest means: Do not lift weights, do not stoop or bend down forward, avoid
standing continuously but sit in such a way the lumbar is erect, and lie down on the bed belly up for as long as possible.
The lumbar compression will release slowly, and pain will go away progressively.
@@ranganathans988how you feeling now ?
This really helped me. Thank you
Thanks for this channel for the tips
My pleasure! Thanks for watching
Thank you, I've had sciatica for years and this is most helpful, thank you
Glad it was helpful!
This will surely help me relieve some of my back pain issue. Thank you.
Best of luck!
Thank you. You get to the point.
You're welcome! Thank you for watching
Thank u Doc for this wonderful information about Sciatica!God bless u more
Thank u Doctor for this very valuable advice and excersises. I suffer terribly with sciatica pain. I am finding these exercises most invaluable. Great relief. Thank u and God bless.
Im a side sleeper and the pillow between my knees and lower legs works wonders. After I tried it I was able to actually stand the next morning. Usually after a nights sleep I cannot even get up.
Amazing! I’m happy you got relief! Thanks for sharing
This is awesome. Thank you
fantastic video! It has helped me to better understand what I can do for relief. Thank you Dr. Posa
Thank you, Dr. Posa. Your stretching exercises will do wonders for me. I was afraid that there was nothing I could do to help me with the pain in my leg all the way from the waist down to the foot. Now I know that there are many exercises to help build the muscles
I need to get rid of the pain. My plan for tomorrow is to listen and practice again and again to all of your helpful suggestions. Art
Welcome Art! You can do it and I’m happy you found my videos. Please let me know how things are going
Hello Dr. Posa, HELP!! I am an above knee amputee who is currently going through a sciatic episode. How do I get relief for lower back, cheek, and entire residual limb??
@@brendaferebee8282 q
I have being struggling with lower back pains that travels in the spine. With shocking electric, needle like sharp pains. Back pains also moves at times up the spine. Feels like it's giving off heat sensation. It runs down in the hip to the ankle in one side and it hurts more when I sit or try to sleep. It's consistent from October last year (2022) until now.
Same thing I'm passing through pls any remedies to help pls share
Thank you for sharing your video.
Thank you doctor. I will follow your recommended exercises.
THANK YOU! I’ve been suffering for weeks.
I’m going on 3 months):
So incredible of you to help and share this valuable information helping so many, me being one of them. I'm literally crying with attacks at the moment so I will definitely be taking your advice onboard. Thank you x
You’re welcome and I really hope you get relief
I thank you so much gorgeous this valuable information. So doctor will make you believe the want to help but, you never get any valuable info such as
Thank you so much for your help. God bless you.
This was so helpful. Thank you.
Glad it was helpful! Thanks for the comment!
God bless you. Thanks for these timely tips. I have compression in 2 places. Had back surgery 8 years ago. My Doc. Is thinking of doing a procedure to get me some relief. Plan to do another MRI next week. I live in Kingston Jamaica. Thanks for your tips for sleeping.
I have this problem,. Thank you for your help. I've seem lots of care providers. You have really opened my eyes so I can help myself.
Your body has an amazing ability to heal itself, never forget that. I hope you feel much better soon.
Thank you for sharing
I have been active for all my life. Lift FB 3 days a week, walk/run intervals 3 days per week, then 2 days ago sciatica down both legs and it gets worse when I lie down (just glute/ham tightness while standing/sitting). The was no tweak or injury, just hit me out of nowhere. At 51, I know you have to be careful, but I thought I was. I haven’t been able to sleep now for three nights. Gets so bad that I have to get up out of bed. I’m going to try your recommendations. If you have any others that would be wonderful. Thank you so much for providing this info.
Thank you so much am 70 yrs and going through hell with scastica a d pains in the spine cant sleep cramping in feet .knees and leg with lots of pain
Definitely will do these tomorrow. The pain has been on and off, but lately it's intense. I don't feel it in my leg as much anymore but my lower back down my buttocks the last few weeks omg every time I get up it hurts so bad. I've been icing and stretching more, thank you for this video.
Definitely try my stretches. It also sounds like it could be Sacoiliitis. Watch this video: ua-cam.com/video/5X-pi3INjiI/v-deo.html
@drmatthewposadc thank you! I will watch. I was recently in a car accident, so I also have a rotator cuff injury from that accident but I was having this problem before the accident. I'm an registered behavioral technician so maybe just working with the kids and the constant bending and and sudden movements when the kids have these behaviors to keep them safe probably did it. I never had this problem before.
Great information!
Glad you think so! Thank you!
Been suffering from severe back and neck pain,then I stumbled on this video. Thanks for all your advice. Your videos are very informative, thank you.
Thank you! I hope you get the relief you are looking for
Great job Dr. Posa. Instant relief and ready to sleep for the first time in days (nights)!
Thank-you so much Dr Posa this is very helpful watching from Zambia and sm going to try this tonight.
Fantastic help. I have 4 herniated discs and in constant lowere back and hip pain. Will definitely start ythis regimen that you have outlined. Thank you. Will continue to follow your podcasts.
I am also suffering the same..Have you tried the exercise ..plz share the experience 😢
Thank you for this useful teaching
I did not get the name of one vitamin for sciatica Alphathe missing word
L A acid
Excellent information. Thank you.
Thank you!
Wow! Been doing bridges in PT and totally not activating glutes!! I’m adding this to daily exercises!!
Let me know how it goes!
My first time watching your videos and i found this one incredibly amazing. You clearly explain what I've been feeling in my right leg and of recent I've started feeling it in the left one as well. What brings about tingling in the fingers? I have started feeling them also. Is there hope that if one followed your advice the pains would stop? Thank you for the shared info
Thanks for your knowledge full excersis
Thankyou so much 👍😊
I loved this video so helpful, I'm having so many issues with sciatic going down my leg, and I'm having a hard time sleeping,
Try these stretches and watch a few more of my videos for more advise. Please let me know how you are doing
My best advice for back pain-don't do work that gives too much motion to your back, avoid seating on the couch, seat on chair, that is slightly inclined, while sleeping sleep on the side, try to sleep on a firmer mattress, a soft mattress will give more stress to your back as your butt will sink into the mattress.
Good advise!
I know too much magnesium isn’t good for you, but my levels were checked and they’re normal. So I’m not sure how much magnesium would be tolerable for me without getting too much of it?
I worked in supplement health for 14 years. Most people add
supplemental magnesium taking about four hundred milligrams a day, 200 mg. a.m. and 200 mg. at bedime. Some people cannot tolerate that much...so they do lower doses. Magnesium Biglycinate form is the best. Also adding a methylated B1 can be super helpful. Higher dosing for a month or two. B1 deficiency is very common in Sciatica. Take natural form though. Checkout videos on Sciatica and B1 deficiency. Don't forget your 3000 -5000 mg. Vitamin D3 a day too! They work together! Good luck!
Nice demonstration thanks so much
Great advice. Some new exercises to try out. Every night I struggle with a numb left leg when going to sleep and not being able to sleep. Eventually after taking some paracetamol or painkiller I am able to fall asleep. Thank you for creating this video. ❤
Please help me the pain is so severe. Can I use heat pads?
Same exact with me.. so painful
Sir take some back massage
Just tried some of your stretches especially the one with the leg on the bed if felt so good.and so glad I was able to do a stretch that can rely target that area where I feel the pain and actually feel something that actually feels good to my leg. I have been suffering with sciatica for about two to three years and I also believe I have pudendal neuralgia and it's been horrible but I've been trying to heal my body outside of doctors and painkelblers my self and it has definitely been a challenge. But thank god everything's starting to ease up, I do cna work for my job and have been doing it for years so I have definitely taken a beating from this work and I also have a torn ligamen I had been working on on top of those other situations. Thank you so much for your help it is very helpful maybe I can get my life back. 🙏🙏🙏❤️❤️❤️😘😘😘
04h30, thank you so much. You are a Star. This is the best remedy ever ❤️ ❤
Urakoze cyane (thx)
thank you for sharing
My pleasure
Very clear, detailed and helpful. Thank you.
You're very welcome!
So thankful for this video! I’ve been in excruciating, unbearable pain for days with no answers and I have 5 kids to take care of. These stretches helped. Making a chiro apt asap!
Thank you for sharing. I can’t imagine what others are going through right especially a mom of 5. I’m so happy to hear this helped you and I hope things only continue to get better. 👊
Thanks for ur opinions.
Pls advise me.l am senior citizen 60+ .I have unbearable pain in my right toe .beside this I have nerve syetica lower back L 5.
Wow so sad.o hope you are better.
I have had pain the last few days I now have toes on the pain side that are going numb after an adjustment from
A chiropractor.
I will try the stretches you recommended in hopes I start to feel better.
Would love a recommendation on a chiropractor that would help with this sciatic pain in my area which is Naperville, Illinois
Thank you
With these easy steps, you just earned yourself a follower. I've struggled with back pain for quite a while and now it's time to put these steps to practice. I can't afford to bend while walking as I age. Thanks for this educative video.
God want.
Best advise so far
Thanks
I Hope this helped!
Thanks for the information
My pleasure
Thank you!
For the first time in a very long time, I woke up with very little pain. This is amazing! Thank you!
Wonderful news! Thanks for letting me know and watching!