Top 3 Exercises for Sciatica and Pinched Nerve
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- Опубліковано 28 вер 2024
- Chad Madden of Madden & Gilbert PT in Harrisburg, PA, demonstrates 3 basic exercises for sciatica and pinched nerves.
If you have numbness, tingling, or weakness in one of your legs, we have a 30-second test to see what’s causing your pain.
For sciatica and pinched nerve treatment in Central PA visit:
maddengilbertp...
Madden & Gilbert Physical Therapy
5425 Jonestown Road
Harrisburg, PA 17112
(717) 901-9487
I have been in agony with sciatica the last two days, eating painkillers. These exercise have given me some great relief. Thank you.
everybody should watch this video. It is amazing that most people complaining of leg pain have no idea what's going on. Nor do they know how very simple exercises can alleviate their discomfort. good job.
I've had injury induced sciatica for over 5 years now, happened in my late 20's. I've not been able to work since. I've tried everything from hypnosis, acupuncture, pain management, physio, hydro, even a cortisone injection in my spine. These exercises only ever aggravated my condition, the injection helped ease the chronic discomfort for a short time however I still have dreadful pain for which I take oxycontin daily. Having watched your vid, I can say that even the less advanced stretching i
Dear people of the internet, until you know exactly what is causing your sciatica pain, you probably shouldn't do these stretches as they can actually worsen some conditions. Please get an MRI and work with someone who can help with a treatment plan for your specific issue.
These three exercises always work like a charm whenever my sciatic nerve acts up. Almost instant pain relief. A little soreness after but nothing like the horrible pain Pryor to theses three exercises.
I had that for many years. My legs and back pain been giving me problems. At time when the pain is too much, am just unable to lift either one of my legs and can't move. A sudden immobilise while walking. I went to see a Chiropractor, and it helps 100000% for me.
I have had three separate spinal surgeries, disc removal of l4/5 and l3/4 with a full permanent fusion of l3/4/5. After 10 reps of these stretches as well as a hip stretch I have noticed a difference. Also doing a 1/2 power ab constriction, nuts to guts, or kiegel exercise helps a lot.
i feel sick and cant get relief
OMG. I couldn't stand up, lie down or sit for 2 days. I just did these 2 exercises and I can stand up straight, no pain. I friggin LOVE YOU !! OMG this is impossible !
If you couldn’t stand lay or sit wtf were you doing ? Floating? Lmao
Game Cop wow you truly don’t understand what living with pain means. The extreme Back pain in my case is severe... (laying down, sitting, waking out of bed, walking, get up, standing) we just live with it, its constant pain on a daily basis all we can do is try to manage living. So to answer ur question no we dont Float. We deal with it. 😠😣
April Sx lol my bad I was just making a joke. U know saying can’t sit stand or walk I was acting as if she was being literal
Game Cop no worries i think i was just in my feelings. Was having an extra bad day lol!
Chad, thanks for these video tips. I felt a painless pop while dead-lifting nearly 15 years ago, and haven't been right ever since. My pain not only radiates from my hip to my foot, but my range of motion has been severely hampered to the point of preventing regular exercise. These stretches relieve alot of the immediate pain, but it seems to always return. I am in Camp Hill, and would like to set up a consult with you.
Dear Doctor,
Thank you very much. I was in great pain and got relief now through these exercises. Allah will give you reward.
Had this pain for a year would b pleased to try anything,
Thank you for this video. I've had two recent hip replacement surgeries, the first of which caused a sciatica nerve issue on my left side. I will work these two stretches into my daily core strength/ hip rehab exercise routine & gauge the results.
Thank you so much for this video, I've been experiencing symptoms you describe in your video in my left leg. Within the 1st day doing the exercises, I've experienced a lot of relief. I'm going back to the chiropractor tomorrow and i will tell him about your video. I'm very happy. :)
Thank you for sharing this video. My gym instructor had very little knowledge about "Sciatic" nerve issues. So hopefully me sharing this information with her will help me -&- her in the long run of reducing pain & still getting a nice work out. - xo
It was extremely hard to do the exercises but i got thru it & it worked within the same day! Huge difference, deff works! Any time i feel that pain coming, i come back to this video each time and it goes away
Hey Heather, I have had sciatica in my right "knee" for 4 years and I've noticed the pain only showed right before my period, so I googled it and read that it can be a sign of endometriosis, due to pressure on the nerve by uterine fibroids. Now I am constantly in pain, excruciating pain .... will try the exercises on the video, as I cannot keep taking ibuprofen everyday .... good luck to you ....
Sorry man! I know it's like 7 months late but I feel it worked.
Thank you for the post
OMG, idk what just happened. Ive been getting this pain since 3 months and the 2nd exercise gave me Instant relief :O
Thank you alot
I had the same thing... going on 20 weeks now. I damaged my nerve and it landed up going down my bum (worst pain Ive ever felt) and giving "reflective pain in the pelvis and hamstrings. After 15 weeks of hell, I finally went to the PT and they did dry needling and some intense muscle massages along with aligning my back and hips. Im finally starting to feel human again. Id recommend therapy anyday, the longer you leave it, the more damage it does!
my herniated disc is in the L3/L4, L4/L5 and L5/S1. I got to knw that I had L3/L4 symptom after I undergo MRI a few days a go. Previous MRI just showed L4/L5 and L5/S1 symptom...The road to my work place took me almost 1 hr from my house and I am overweight: 90kg.
@maddenptofficial I believe I have sciatica. 1 year after recovering of the pain from a pinched nerve I screwed up doing a deadlift and man the pain is back with a vengance. It begin on my butt and runs down the side of my leg to my foot. I CANNOT for the life of me stand straight, walk with my head up, or walk normally. What do you think @maddenptofficial?
Finally, I’ve been diagnosed correctly with a physical or biochemical abnormality that is present at birth and that may be inherited, spondylilothesis, that has plagued me my entire life. It’s hard finding relief from the pain complicating it with sciatica. I’ve been active most of my life but recently my life has taken a left turn. I’m looking for bed exercise. I am unable to lay down on my stomach and the only minute relief I get is laying on my side doing diaphragm breathing. I’m unable to turn side to side so I usually fall asleep on side only making difficult in the mornings to get up and out of bed.
yes and the MRI report is also clear.
before moving to other city he said me to do "Neuro nerve test" i haven't got time to do that :(
Thanks for making this video, it helped me a lot.
Pain free......amazing result for such a small amount of effort!
Luck you
This is a nice video and should be very helpful if applied. I was surfing around watching some videos and am glad I found your channel.
My sciatica is so bad right now I can hardly walk or sleep. Those exercises did absolutely nothing for me
Could you do the slump stretch seated from a chair with your heels up and toes pointed up. I can see a lot of people having difficulty doing it from the ground due to tight hamstrings and also if they are overweight.
I also wanted to ask if there were any exercises I could do for the degeneration & bulging discs at C2-C3?
I've been living in pain w/ these issues since 2003 & spend most of days in bed due to the pain.
Both of my legs/feet hurt and go numb which causes me to fall w/ no warning and also causes severe migraines.
I'm willing to try anything at this point. I can't continue going on like this & you start feeling hopeless & helpless. Thank you so much for your time.
I'm 3rd time lucky with my disc! 3 times in about 15 years! I'm having physiotherapy & acupuncture! I'm exercising as well! It's hard i know, but I'm sticking with it! Sleeping can be bad! with the pain! But I've had it before, with my other 2 bouts of disc & sciatica! & it still sucks!, big time. Good luck folks!!
i saw chiro for 6 weeks and doing yoga too. Thanks
I loved the first 2 stretches. Your video cut out on the 3rd one. It really helped with my sciatica pain. Could not see the 3rd stretch. Could you send me the link to do the 3rd stretch?
Yep I have all those sypmtos I fell down 7 months ago nd compressed my disks in my lower back nd pinched my nerve I did goto physo and it did begin to improve then I reinjuerd it about two weeks ago the pain got so intensive I had to go to emergency they told me I had a pretty severe form of sciatica currently takeing perkset with oxy codeine for the pain
I've had horrible sciatica and lower back pain for almost 6 months now, it initially started after flying 16+ hours and walking with luggage for a few days which resulted in barely been able to walk and I had to return home after 2 weeks. So far I've been doing PT for 5+ months with little improvement. MRI came up with no significant results according to my GP and she has put me on a 3 month course of Mobic, no improvement thus far after a week. My physio believes it is my core strength and has me doing excersizes for that. My pain is mostly felt in my lower back and groin and get sciatic pain within minutes of sitting down, mostly felt up to my knees and often my feet, walking is difficult with weak feeling legs and at times feel to buckle. I'm 24 yr old male and I just want my life back but i feel i am being sent on a wild goose chase. I will also add I get frequent muscle spasms through out my thighs, glutes, back and at times buzzing/twitching testicles and believe stress and anxiety may have played a role in the cause. I'm booked to see a rheumatologist in late march to rule out any auto immune issues.
Any input would be greatly appreciated!!!
Dude, I know it's nearly ten years on now so this could be ancient history and you don't recall details, but I would be very interested to know how this played out and if you got to the bottom of it. I wonder what the Docs put the testicular buzzing and sciatic pain down to, and if those were connected?
If you do the Mckenzie standing extension exercise leaning backwards up an incline and/or with heels on a step this may increase it's effectiveness.
"Thanks for posting this video. I always wondered if simple methods were effective. I might have to make a video on this sciatica back removal method myself."
Will do. Thank you very much Chad!
Is there anything can be done to address the twisted pelvis resulting from two herniated discs, L3-4,L4-5. What are the appropriate excersizes for that and to strengthening back muscles leading to bad back posture when standing/sitting?
How long does it usually take for the sciatica pain to heal doing exercises?
my pain is lower right side of my back but this made me feel a lot better but still not all the way better
I had Sciatica due to a herniated disk and the cure was not stretches. The čure was heat, relaxation, hydrotherapy, acupuncture and drugs.
Really superb....thanks alot doc
Thaaaaaank u v much. It's superb !! Relived of pain
I'm an artist and go to an intense art school so I'm almost constantly sitting down. Recently my feet have begun to go numb and when I sleep they are almost always numb. I have pain in my hamstring area and pain down my legs. Stretches like this help so much but I was wondering if acupuncture would help as well for this. Also, can this cause tightness in my quads and achilles? If so that would explain the tightness all around my legs. Thank you.
I haven't had this problem in years. But recently, it's come back with a vengeance.
This actually works for my sciatica from hip arthritis.
how about your sciatica now?
Madden I have a herniated disk L4, I got a steroid injection one week ago, pain is still there doctor didn't give me any other treatment and will follow up in 9 days, until then what can I do to minimize the pain
Thank you I just did the exercise with a very painful lower back the pain has gone and I now feel great so I will be doing these every day
I'm not in pain all the time. Should I do these when ever I can or only when I"m in pain?
This is working! Thanks. How many times a day should I do these exercises?
This information was really helpful i have this problem an i am not feeling good at all but i will try the exercise an c how it works out
what can you do for patients that really don't want to do the movments due to pain when flossing
Hi Chad. I have the buttock pain,or pain in the arse,if you like. Rather than the pain radiating down back of leg,I have severe pain at front of leg about three inches below knee. (R) I am ok on home base,but once I have to step it out along the street, I almost can't walk at all. I am 71 yrs. I am using your uncomplicated version,& wonder if I will ever walk properly again. This has given me problems for aprox 6 weeks. Thanks for looking at my rant.
Quick question: I'm new in Detroit and don't have an orthopedic physician. How would I find out the "best hands on PT in the area"?
Thank you very much.
I hope this really helps. Really tired of this pain in my right leg.
***** No. The 'feet against the wall' exercise SERIOUSLY exacerbated the problem.
Brett Porterfield IMO you should do it gently, dont push away. It works for me. :)
interesting points ,if anyone else wants to discover at home treatment for sciatica nerve pain try Wondsting Sciatica Remedy Wiki (do a search on google ) ? Ive heard some incredible things about it and my mate got cool results with it.
selene martinez hey ,if anyone else wants to uncover at home remedies for sciatic nerve pain try Qwixie Back Helper ( search on google ) ? Ive heard some interesting things about it and my cousin got excellent results with it.
selene martinez hi everyone ,if anyone else wants to learn about at home remedies for sciatica try Qwixie Back Helper (should be on google have a look ) ? Ive heard some decent things about it and my cousin got great success with it.
How Many times we do this a day?
And does this works for Meralgia Periphisis as well
Thanks a lot. It is working for me
I have the tingling, sleepy feeling and loss of strength but no pain. No pain what so ever. Could this still be my Sciatica. Ive had it for 3 weeks now with not much change. Any help would be appreciated. Thank you!!
Thank you for responding. I checked out your other videos and will try out those exercise. I am in PT now for the pinched nerves in my neck along with 2 bugling dics and neck spurs and never experienced such pain in my life. I can't beleive i went from working out, running and biking to this. I hope this all helps. BTW, is there naything else that can help with the burning from the pinched nerves?
Extra 1/2 lumbar vert at Lumbarsacral joint. Has caused pain in lower back along belt line and some numbness in right leg due to bike riding or sleeping in same position all night. Manageable with exercise & healthy weight. But recently (past six months) have pain in back of left thigh when sitting for extended time. Seems very tight but stretching normally doesn't relieve issue. driving is painful on 90 minute trip. Is this a new sciatic issue from prolonged sitting? Or hockey @ age 49?
Helped immediately... Thank you..
No I haven't because last time I had nerve issues the /physios weren't useful. Madden, can the irriates nerves in my lower back cause my hamstrings, glutes/quads to not grow even if I train them intensely in the gym? I'm worried the nerve irritation might stop my legs from growing, thanks sir
Im a heavy equipment operator and the only thing that works is vicoden and beer...any sugestions?
Hi Madden,
Can I do running with my sciatica pain. I only get pain while standing a lot or walking.
Just to give you an update, I had a Discectomy done on the 8th of March. Surgeon said it all went well and am currently on the road to recovery. I suffered right sided sciatica and had constant back pain, but now im currently experiencing left sided sciatica and the back pain is still there, pain levels are still the same. Is this normal??
Great video 👍
Very well presented, thank you.
I don't understand how bending forward or arching back has "exactly the same effect" having tight hamstrings I cannot do the former without bent knees. The 'easier option' was not easy for me but relaxing into felt good.
I have had pain in my leg for a month. first I was sure I had a blood clot but doctors said no. I don't have any pain in my back, can it still be sciatic nerve?
i can even do the second one. it hurts so bad
Thanks for the video. How often would you recommend doing these stretches? Also what do you think about holding the slump stretch for longer than 30 seconds for each set?
Thanks Madden
hi is there scientific data on these techniques? i would like to try them, but don't want to do further damage. I'm a chemist, my husband is an MD (obgyn) I feel that some of these excercises are questionable. If there is data, would love a link or reference:) thank you
Try and you will find out. It's not like you're squatting or deadlifting a heavy weight. You won't make any significant damage by doing exercises in the video, they give only a mild stretch.
Hes a doctor of physical therapy. The 8 years of school and a rigorous test is enough data
Sheila Hunter hey ,if anyone else wants to discover fast home remedies for sciatica relief try Basarto Sciatica Treater Blueprint (do a google search ) ? Ive heard some unbelievable things about it and my buddy got cool success with it.
*Basarto Sciatica Treater Blueprint* hey ,if anyone else wants to uncover best home remedies for sciatica try Basarto Sciatica Treater Blueprint (do a google search ) ? Ive heard some amazing things about it and my partner got great results with it.
For anyone with similar problems, your posture and regular stretching is important, consistency is key, also mental health issues can effect and make it worse and vice versa. Look into inversion therapy that helps to decommpress the spine, also hydrotherapy which is another way of decommpressing the spine. A few simple stretches to help with spine are the cat & cow pose, the upwards facing dog pose & the childs pose & a primitive squat, if you do the primitive squat off the side of a low object like a chair you could even gently decommpress the spine, or even just hanging! spinal decommression is important but can be dangerous, posture is important guys! also you can buy certain cushions that help with the curvature of your lower spine and ones for sitting on the help with your pelvic area such as a coccyx cushion. For anyone that doesnt allready know, sleeping on your side with a cushion between your knees will help relieve pain by keeping your spine alligned, and try putting one beneath your knees if your on your back. Physical pain effects your mental health, mental pain effects your physical health!
how long does it usually takes for lumbar radiculopathy/flat back/sciatica to heal?i've had it for months been taking meds for pain and i've been going to therapy for 12 sessions already thanks
does sciatica cause nerve pain on the front of the thigh?
I used it's really working good
I was doing a drill in Jiu Jitsu where we did a forward roll then picked a guy up on our shoulder put him down and rolled back to the starting position, unfortunately I was paired with a 6'4 17 stone guy and after lifting him 3 times I felt a pain in my back, my back eventually healed itself after about a month...but now im left with a slight shooting pain in my lower back on the right hand side when I lift my right leg could this be sciatica?
Very helpful One question: does continued numbness mean the nerve is still being pinched, or is there some lingering numbness even if the issue is resolved?
Hi, I'm a licensedPT here in Illinois, working in Chicago but in homehealth setting. Are you okay with me sharing your vids to patients as part of their HEP? most of times its difficult for them to follow diagrams on paper, or even if i demonstrate to them what to do and how to do it. Once they are alone, on their own, they still get confused, and need actual visuals to follow through. Thank you. (Trimel81)
How many times a day one should do?
Thank you
Hello sir..
I have a pain in my left buttocks and in left hamstring, I feel very comfortable when I bend little and when I sit... But when I stand it pains a lot, am I having sciatica pain? My age is 31
I have stretched mine so bad, i have been thru the cramping back and the pain with it, it started in my left leg and now is in my right , i walk with a cane for support, my right leg is numb what else can I do sos
Can someone please inbox me a great way to relieve the pain in the morning? Also what is the best non narcotic pain med that will help me? Thanks... or reply to comment
I have a pinpoint pain the cheek of my butt I am told that its not sciatica and that its the clullen nerve pinching ??any advise
What else can I do to get rid of my herniated disc in addition to this?
Hi Madden, I was Just diagnosed with a pinched nerve, in left hip but I have No Leg Pain... And I do have many problem disc and "possibly Arthritis" causing it? Do I need to see or do different exercises all together for that?
q
Also stress plays a big factor!
I hava an irritated sciatic nerve that is causing pain in my thigh. What stretches can i do?
HOW MANY TIMES CAN I DO THE EXERCISE A DAY? THANKS IN ADVANCE
I cant even straighten my legs. Im going to see the doctor tomorrow and get a referral to a specialist
hi doctor... I m 20yrs old and I have a small disc bulge in L4-L5 region .. what is the main reason for this disc bulge at this age?
I never used to do any sort of exercise or lift weights ... I used to play badminton very rare ... Thats it suddenly i used to feel this pain...
Plz do reply doc ... Thank u🙂
I'm only 19. Pretty good shape. But I bent down really fast and back up and the pain was so bad I couldn't breath from my lower left back down all the way to my toes. Should I be having this problem?
Mike Rossi Dude same exact thing happened to me. I play football every day. One day I woke up and I couldn't bend. It started to go off after 2 weeks or so. But when i started to play football again the pain came back. Its really irritating.
How many times per day should I do these exercises
donna latham 3 time
Thanks.....
I could not want this pain on anyone, not even my worst enemies. I have had it off and on for the past 5yrs and I'm only 23. The pain is fucking excruciating!!! Talk about a knife in your lower back and someone is twisting it around. You don't want to walk, you don't want to even breath. This is how sciatic pain is for me.
I thought if nerve pain increases you should stop doing any exercise?
No. New guidelines recommend ( after initial inflammation treatment) light stretching and exercise for strengthening muscles of the back and above knee to wear the body weight. Walking helps. Not much standing or sitting.
All the best!
It’s impossible to do this exercise for me because once at a 90° angle with my legs parallel going straight my left leg has great muscle tension and nerve pain from sciatica. During this exercise is impractical. Anybody know of any swimming exercises for sciatica. I have had it for 3 years and I am 21 years old. Please help
why sciatica pain goes down when i take a pain medicine but returns back after some hours and it happens everyday ,i cant sleep....it really pains me hard to the extend that , it gives me headiche ,so i need to go for the medicine to feel okey ...am really suffering...
Same and no one can help you like me too. It's amazing so much doctors videos and no one know a thing..
Someone put me out of my misery.
+Madden PT ughh! Been dealing with back problems for awhile and now dealing with sciatic nerve. Right leg extremely tight with pain in lower leg. I have been blessed to deal with this for almost 2 months now.
People have been using opiates for hundreds and hundreds of years nothing new here
hi everyone ,if anyone else wants to discover natural treatment for sciatica try Fezervin Back Treatment Coach (do a google search ) ? Ive heard some great things about it and my neighbor got great results with it.
+NEWSCASTING BUFFALO yeah I've actually been dealing with it since I was about 19 (13 years) but recently its changed. herniated disc.
hey ,if anyone else needs to find out about sciatica pain treatments try Fezervin Back Treatment Coach (do a search on google ) ? Ive heard some pretty good things about it and my partner got great results with it.