The ACTUAL Best Exercises For Your Sciatic Nerve Pain
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- Опубліковано 1 чер 2024
- The best exercises for your specific type of sciatic nerve pain. We cover exercises for sciatica from a bulged disc, a degenerative disc/stenosis, and piriformis syndrome. Physical therapist tells you why they’re different, why they should be treated differently, and shows you a few of the best exercises to help each condition.
LINK TO DR JARED’S HOME MASSAGE TABLE: urlgeni.us/amzn/massagetable
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➡️ OTHER VIDEOS MENTIONED IN THIS VIDEO:
✅ BEST EXERCISES FOR BULGED/HERNIATED DISC: • How To Eliminate Sciat...
✅ BEST EXERCISES FOR DDD/STENOSIS: • Best Core Exercises Fo...
✅ BEST EXERCISES FOR PIRIFORMIS SYNDROME: • FIX THIS! Buttock Pain...
✅ ONE EXERCISE THAT WILL HELP WITH ALL OF THEM: • The ONE Exercise You M...
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Here’s the truth - not all sciatic nerve pain comes from the same source and therefore it absolutely should not all be treated with the same exercises.
In fact, one exercise that’s great for one condition can be absolutely harmful and pain-inducing to another. For example - backbends/cobra pose is great for sciatica from a bulged disc, but most of the time causes a significant increase in pain with degenerative discs and stenosis.
It’s crucial that you treat the actual diagnosis (cause of your pain) and not just the sciatica you’re feeling (symptom).
That’s exactly what I wanted to share with you today!
We’ll discuss the top three main causes of sciatica that I treat as a physical therapist - a bulged disc, a degenerative disc (stenosis), and a tight piriformis - and give you a couple of ideas for exercises that will hopefully help you to feel better.
Here are the time stamps for the different treatments in this video:
0:00 INTRODUCTION
2:02 BULGED DISC SCIATICA
3:52 CENTRALIZATION
4:57 DDD/STENOSIS SCIATICA
7:37 PIRIFORMIS SCIATICA
9:46 DON’T MISS THIS!
So I’m curious - where is your sciatica coming from? Did you try the exercises in this video? Did they help you? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!
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CHECK OUT THIS VIDEO AS WELL!
➡️ ALLEVIATE SCIATIC NERVE PAIN IN 60 SECONDS: • Eliminate Sciatic Nerv...
➡️ STOP STRETCHING YOUR HAMSTRINGS FOR SCIATIC NERVE RELIEF: • STOP Stretching Your H...
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I'm curious - which one do you think is causing your pain/symptoms? Has it ever been explained to you like this and did you try the exercises? Did they help? I would love to hear about your experience in a comment below! Also - here's one more great exercise that actually helps alleviate sciatica in all three conditions: ua-cam.com/video/OYOShqd64xo/v-deo.html
Why no mention of SI joint dysfunction and/or SI joint arthritis?
The last exercise with pulling your knee or leg up toward your chest is what works best for me so thank you so much and doctor didn't tell me which kind of sciatic are they just diagnosed with sciatica and prescribed me methyl prednisone steroids along with 220 mg naproxen twice a day to decrease inflammation and Gabapentin for pain
@@oldschoolsaint I think he can only cover so much maybe ask him nicely to do a video on those topics and he will LOL
I did the xlam and it it helped alot . I can feel the swelling muscles relex a little
Thank you for your video! I have recurrent lower back spasms and recently progressed into sciatica. MRI revealed disc herniation. But i have done the disc bulge & piriformis exercises and so far it has help alleviate the pain. well after Pregabalin and Ibuprofen during a bad flare up. And apart from this exercises, keeping active at home and walking alot(recently) has helped alot. Thanks for making these videos.😍
I was literally crying from the pain I was having in my butt, back, and leg. I did your exercises and I feel like a new person-!!!!!I might actually sleep tonight
Oh, this comment has made my day! I am so glad this helped and thank you for sharing!
I was diagnosis with degenerative disc disease lumbar spine.
I have been with pain, missing work, crying and contemplating surgery. Chiropractic did not help me, also acupuncture did not help me with my sciatic pain. Found this video, and a couple of seconds after doing this exercise alleviated that crazy pain. I can not thank you enough for making my day different. God bless your humanitarian work.
Thanks for defining and giving examples of types of sciatic nerve issues.
Very excellent presentation!!
Thank you 🙏
Top explanation.Thank you 👍.Living with a drop foot for more than 40 years by now (with colateral damage on my back) I am including your proposals in my exercises.Awaits the impact but knows that I have to be patient for results.
This was so helpful. I’ve never had it explained this well. Thank you!
Thank you so much, pamelasusanne22! I hope these things help you, and thanks for commenting!
Excellent I did it thanks
I am a 65 year old woman with all the mentioned conditions causing L sided sciatica: DDS, bulging discs at L3/4 & L4/5, 5th nerve root impingement, scoliosis, mild spinal stenosis, per MRI. (Had an anterior cervical fusion of C4-7 10 years ago) My leg & back pain have been ongoing for 4 months, not relieved by PT, oral steroids & epidural injection (last week). Pain is worse in the morning & improves over time when I am upright. Walking seems to help & I try to walk around 2 miles daily. I just discovered your channel & am trying your exercises, and I am hopeful. I want to avoid surgery, but the pain is disheartening. Thx for letting me vent! Lol
I did this for my sciatic nerve. It truly relieved me from the pain. Great stretches
Great info!!!
I'm glad i found this video. I think for me the culprit is the piriformis syndrome. Very helpful exercises, thank you so much!
Glad it was helpful!
Thank you so much for your work
You are very welcome!
Thank you for your amazing videos as a yoga practitioner you have truly helped me assist my clients, by understanding their individual needs better. 🙏🏼
You're so welcome!
You helped me with my shoulder pain and now my sciatic leg with your informational videos, thanks a million 👍👍👍
You are so welcome!
I went from unable to tie my right shoe to now having numbness in my big toe. Being an active guy and having all sorts of injuries throughout my life, this is the most debilitating thing I've ever experienced. And now knowing that this might be a lifelong struggle scares me
Bro I'm so sorry. I know personally how scary and debilitating it can be. Just take one day at a time. Exercise some patience and give yourself some grace. Recognize little wins and put it a little work on it daily. I wish you all the best, CoolGuyDoingCoolThings!
Same here... Suffering from 3 weeks ... He's vdos helps me a lot though.
@@kd10389 I agree
use a ball, beach ball, basketball or soda bottle and roll it under foot and lying on floor/bed roll under legs and feet. at first might be really difficult, but it's important to tell the foot/leg that it's functional and can do it. ball can be big help because it helps smooth muscle movement, massages and calms nerves. just pretend you're a circus seal and laugh when you lose the ball/ bottle.
I’m going into four months of feeling debilitated. It’s so frustrating and frightening .
❤Thank you very much. Simple and helpful execises .
You are very welcome!
I find your expertise most helpful!! Unfortunately my pain spreads to my anterior hip area. (The sciatica was caused by a forced yoga pose.) I have been doing the stretching and walk-in daily so it’s been bearable until today when I bent to rinse my teeth. I’m practically crippled with pain. What should I do, and how do I relieve the anterior area. Thanks for your help.
Great, thanks for the information.
Glad it was helpful!
This is super helpful. I have a tear in my right glute that has caused terrible pain for years with sitting and driving. I noticed I feel the best when I sit on a wedge support and do the piriformus stretches and yoga pigeon pose is extremely effective. I will try the clamshell exercises for sure!
I hope you feel better soon!
Thank you for your very informative and helpful videos. May I ask if I can do Cobra Pose if I also I have mild lower back degenerative scoliosis besides?
Thanks for the upload dear your videos have helped me so much 🙏🙏
You're so sweet, owomugisha sarah! I hope the things I've share continue to help you! Thanks for commenting.
Hello doctor Jared, thank you for this video. I have a doubt if I may: should we use cold/frozen gel bags or heat patches? cold is good to calm the nerve down (when in crisis or inflammation) but heat is good to relax contracted muscles, right? so which/how to use them, please? Perhaps a video on this subject would be very beneficial for many? In my case, I actually have both conditions: bulged discs and DDD on the lowest lumbar discs L5/L4 and L5/S1. Many thanks!
Thank you Dr Beckstraid. I did not know this. I have been to PT before and knowing what I know now these people whom treated me didn't know this either!!
Some of the excersises caused me more pain. I am so glad I watches this video. Since I took your advice the pain seems to be getting better.
Thank you again! Great stuff!
You are very welcome!
I also have osteoarthritis of the lumbar facet joints, but I think what is causing my sciatic pain is the discs of the lumbar spine. With your simple exercises, you are changing my day. I had pain and a burning sensation in my lower leg, I was unable to walk, unable to stay standing because of the burning sensation. I am feeling a little pain, but the burning sensation is gone.
How often per day should I do those exercises without compromising this progress?
Thank you thank you!! I thought life was over this morning and now the world looks a lot brighter. Learning to target the source is amazing!! 🙏
You are so welcome!
Dude thanks so much for this!
My pleasure, EDYT! I hope it helps you to feel better! Thanks for commenting. 🙏🏼
Thanks you Dr 🙏
My pleasure!
Thanks
Thank You So Much For The Information Given.. & Your Efforts. Really2x Appreciate It. 💯👍👍👍😁😁
My pleasure 😊 I hope this helps!
Thank you Dr Jared .
God bless you and your family.
Thank you so much, Ha Tran! That's so kind of you. I hope these things help you, and thanks for commenting!
Excellent ❤
Thanks so mich!!
Any time!
He is right as is my therapist
Good advice. I sleep face down on those days when i have sciatic pain. Helps alot
Good to hear!
Thnx for this video. Can u suggest something for Sciatica due to spinal cyst ?
Love your All videos brother please share some exercises for hand numbness at sleeping we get it.
I was diagnosed with DDD, arthritis, a slight herniated disc, and I’ve recently been having a lot of pain in the performance and Gluth area that goes down my right leg into the arch of my foot and my calf muscle really hurts so I’m gonna try the stretches. But I feel like I have a little bit of everything so I don’t wanna do anything that would mess up something else. Also, I get numbness and tingling in my right hand sometimes. It’s rough!
Hey how are you doing now
GRATE VIDEO!
Thank you so much, Γιώργος Κουτσιούλης! I hope these things help you, and thanks for your support!
Today, I would like to say thank you so much to doctor that you always sharing the important videos health to everyone in the World. I'm better and so happy!
My pleasure!
Great video :) Thank u
My pleasure!
And i just searched for frizen shoulder and sciatica problem your video felt very bery great....
I hope it helps!
Omg this helped me in one try thank you
No problem!!
Good video...best explanation I have seen...would it be harmful to do all the exercises ? Meaning can you be doing the wrong exercise for your type of sciatica pain.
Great video Dr. Jared. Do you have an exercises to reduce Meralgia Paresthetica symptoms?
Thank you so much, Fightdog! Unfortunately I don't have anything for that right now, but it's a great idea for a video in the future! I hope these things help you, and thanks for commenting!
Perfect👊🏻
Thank you so much I'm suffering the bulged disc it's too painful thanks for this exercises
I hope these help you out!
Thank you, I'm dealing with the 3rd I think. I hope this helps! 🙏
You're very welcome, Lyndsay Mitchell! I hope locking it down helps you! Be sure to check out the additional videos for piriformis syndrome linked in the description. Good luck !🙏🏼
This video was super helpful!! I really appreciate the explanation of what each exercise treating. 🙏🏾
So glad you found it helpful!
I've got low back pain for a year, I watched your videos, so now I'm better. Thank you so much doctor for sharing this video
You are so welcome!
Cant wait to do this everyday for me after work also do you have foot exercises as i twisted my foot love your channel soooooooo much love your exercises soooooooooo much
You're very welcome, Ramya Padmanabhan! I hope it helps you! I've got a few videos here on youtube for foot/ankle conditions; you'll have to search my channel to check them out. Good luck!
I have a spinal cord injury and been having pain in my lower back hip and the pain goes to my left leg and knee and ankle, I’m sure it’s a disc issue. But since I’m paralyzed from my chest down I can only do so much. If I can’t do the bridge should I just continue doing the one on stomach and push up with my arms? I can also do the stretch that I sit on the back of my legs. I wish you’d be able to do exercise for people that are paralyzed for lower body
Thanks for your videos, I am suffering sciatica issue since 1year .After your video I did the exercises, I am very surprised without pain killer tablet, my pain was gone Thank you . I will do this in daily in my life.
You are welcome! I hope this helps!
This is helpful for the sciatic nerve, but I have meniscus tear in my left leg, can you pls send some exercises, thks
3 years ive had pain
Herniated discs
It was all down my leg
But thats eased and its in my lower back n glutes. I heard this means it's improving but sure doesn't feel like it !
I like to thank you you saved me I was hurting last night a lot couldn't stand up so now I'm walking home or better pain doesn't hurt that much thank you 👍👍👍👍👍💎💎💎💎💎
You are so welcome!
I am a huge of yours. I have been struggling with back pain and radiating left leg for more than 3 years. Doctors find nothing on MRI, CT scan test. Now my condition is miserable . what can i do
For the Piriformis exercise when you say engage the Piriformis muscle do you do that by clenching your butt muscles or just the act of rotating/moving your knee engage it?
This explains a lot. Some exercises work one time for me and make it worse the next time.
It's also important to distinguish between types of herniated discs. I don't think a cobra pose would do much for a patient with a lateral herniated disc.
nice Jordans doc 😎
Please so how long or month will I do this exercise before I see change or healing.
Just came across your videos, I'm an over the road truck driver who is sitting almost all day with the exception of getting fuel, bathroom breaks, shower breaks and taking the dogs out, but bout 4months ago my left side started hurting, numbness in my toes, calve, and thigh, made it hard to sit or walk, now recently my right side is doing the exact same thing, but 100x worse, I can't sit, walk, lay down, stand, bend or anything without both legs and all toes going completely numb. I'm not in the best shape so it's hard for me to put my legs in positions without the pain, but I'm trying anything and everything I can think of, I'm going to start following your page so I can see if this will help me out. Also some of these are hard to do in my truck as I don't have alot of room in here
Thank you for following and I hope you find my content helpful!
Not really. He does cover that when he says that's for one reason for the pain but then shows the correct stretch for another reason for sciatica. I assume you didn't watch to the end.
Hi there, Can you help as i have been diagnosed with a disc protrusion, arthritis and spurs in my neck and also chiari malformation. Can you please advise the best exercises for me. As my sciatica is playing up again. As i want to make sure that i am not doing any more damage to the areas of issues. Many thanks
Do you offer a daily workout DVD?
what happens is that most PTs put you routines that involve all these exercises combined and they are not informed of what really you need according to the specific diagnosis. I have a lumbar fusion and I was diagnoses with spinal stenosis. What exercise should I avoid according to this diagnosis. Thank you so much for your answer! Very good explanation!!
You are welcome!
I can't tell if I have the first or Third. I feel pressure in my lower back but when I rub the muscles in my butt and glutes I can feel they are crazy tight. I was taught the exersizes for the first from my PT and they worked until my current issues in the last 3 weeks.
I am suffering from sciatic pain from last 2 months your video helped me a lot but how long it will take to be completely cured
Thank you, Great Video. A question on stretches for bulged disc it is o.k to do Lumbar rotations and Piriformis stretches for it?
You're very welcome, Andrew Mambo! In most cases, those stretches are okay. Keep them in a comfortable pain-free range and pay attention to the effect they cause. If it's positive then you should be good to continue doing them. Thanks for commenting!
Thank you!
First off let me say that this video is is great it's very informative. However my problem is I seem to have symptoms of all three because at times it hurts when I sit for a long time mostly but then there's times when I'm trying to walk where it hurts too much and I have to be hunched over like Igor. So I'm not sure with the first one being a bulging disk if it's when you stand them walk too long it could be that because it does hurt when I walk however like the second type of sciatica degenerative disc where it seems to leave you if you sit there been forward sometimes that helps to. I mean if I sit too long it hurts so I tend to try to lean forward with sometimes alleviates it when I'm sitting too long then I get up and try to walk it off which sometimes helps and sometimes hurts. I know it sounds crazy I'm a mess. And then from the diagram exactly where it shows the third type of sciatica piriformis sciatica which is what I thought I had is right where it seems to hurt to be honest it seems like it goes from my butt cheek down one leg there's no pain in my lower back. I literally hurt myself when I bent forward after moving a bunch of heavy boxes and things during a move I seem to be fine but then went to been just slightly over to do simple tasks with the laundry but I was twisting while going to grab things and that's what did it for me
Hi Dr Jared, I want to thank you from Australia for your videos. I experienced a suspected herniated disc while trying to play another round of Golf too soon. In the setting of congenital spinal stenosis, it set off excruciating pain down my left leg that night. 5 weeks on, and I'm still working on alleviating weakness in my back and thigh, thanks to the 'flame-out' of the sciatic/saphenous nerves! Watching your exercises, though, I very much agree they will make a difference over time. I think that's the encouragement I would offer others.....do not lose patience. Nerves are not like muscles - they make you pay in recovery. It's all about finding the right balance between rest, movement and stretching - and not overdoing either/or. Thanks again, Jared!
Absolutely my pleasure!
Hi, I have suffered from sciatic pain on and off for years, would you suggest carrying out some of these exercises to help ward off the pain, as of this moment i am almost pain free but i am concerned it may return with vengeance sooner or later. Thanks.
Pls I want to ask. Can the sciatic nerve pain lead to hip joint pain and also shoulder muscle pains
So many of my family has sciatic problems - the younger generation also, please try & do stretches that are easy , simple & dont take too much time cause we forget how exactly how to do each exercise - the exercise in the chair putting each leg up works really good , thanks ..
These are easy
Hi, no I saw your video. God bless you because you try to help the sick people. I have lower back pain and pinch nerve I have my left leg side my feet down. I feel numb, so which exerciser it’s exactly for my problems I do every day some kind, exercises please make one video. i’ll pass want yet who is this? I take my prescription from doctor. I’ll date his therapy two months and half. I’ll take needle injection and after that injection. I am totally different very bad so can you make video and I recommend some think what I’m doing. God bless you.
this is done for herniated disc. it works for many.
Everything I do kills my bad leg! I'm not sure I can do any workouts.
I need to lose weight and tone but wandering will these help with that?
Thnx alot ❤
You're welcome 😊
I'm really not sure I was able to get a cat scan from my doctor. Who said he didn't see anything wrong with my discs. But I get all the symptoms when I do the straight back leg lift if I try to do the bridge my entire left butt cheek and half of my left quad just seems to shoot out pain to the point where I can't even keep myself up. This has been going on for about 5 weeks now and I would definitely appreciate any help thank you.
Also I will having a coughing fit and I fell onto my bed and that's when it all started if that helps
Is it affect in future during heavy exercise?
You say that the exercises for DDD are kind of the opposite to the ones for herniated disc. What if you have both DDD and a herniated disc. What would you recommend?
Can anybody tell me where I can get a table like the one engine? Is video thank you
re: Stretch 3... I'm halfway through my 9-month recovery after a hip replacement. Do you believe that I can ever do this stretch?
Hello there Doctor Jared, i've been diagnosed with disc protrusion, and from what i know its a type or begging of a herniated disk, so the Bulged disk sciatica should be my pick here right? I'm so young and new to all this, i just want to make sure i do the right things :) Thank you and God bless you!
Hello, how are you feeling now? Did you get any solution?
I’ve had severe sciatic pain in my left side for 5 months, and out of no where it switched to my right side a couple of days ago and now it alternates between the two. What does this mean?
Great video, particularly like that it’s not patronising and not trying to be funny(a few others I’ve seen) I have sciatic symptoms caused by a suspected slipped disc back last November. I had an mri just over a week ago, just waiting for the results 🙏. Thanks guess what I’m getting at is the symptoms I have could point to any one of these group of these stretches. Is it best to wait for the results, or just use my instinct to how my body reacts? Thanks
What if you have both a bulge and DDD? my MRI showed both. This was a year or two ago and I am extremely active 38 yr old male and It has hindered my activities basically since that time I have been doing PT on and off. I do both of the exercises and stretches you showed in this video but is it ok to do both?
what about sciatic nerve compression from mild foraminal narrowing
Hi doctor I wanted to know if you can answer why this might be happening when I lay in my bed my sciatica hurts worse even though I’m not laying on the side of pain where the pain is that it hurt worse arm and it’s just kind of really flaring up so I got off the bed I’m now laying on the couch or it doesn’t hurt as bad right now but is there a reason why I would not work in bed does my mattress have anything to do with it or or anything like that because it clearly it’s so painful when I try and get out of the bed but I haven’t had that pain getting off the couch are you still hurts but not to the extent of it does with the bed so just curious if that something you can address thank you. One other thought I tried to lay on my stomach which is part of what that one of the exercises you’re showing us right now that hurts like mad it is extremely painful when I try to roll over and lay on my stomach any suggestions let me know thank you so much.
Could I do some excercises on the bed due to the fact that the pain moves all to my leg and foot especially when I sit up bed side is so stressing for me with limit movement. I get up and try to get to the restroom or kitchen each step is painful cause me to use a walking cane since it cause unbalanceness what could I do?
I've been having this lower back pain on my ride side for a week now and I'm kinda getting scared.
I've been trying to exercise last 3 weeks ago and I think that's what causes it it saddens me to know that I wanted to better my body but went sideways I'm not sure yet if this is sciatica tho I went to doctor earlier and just gave me a relaxant and pain reliever hope it works
Hello doc
I've back pain thats slowly spreading to my hips and knees
What could be the reason please reply
Hi what state are you local in? I really need a really great physical therapist like yourself.
I'm 54 years old and have the DDD and Periformis Syndrome. Is traction good for both as well?
I’ve just come across your page as I’m suffering a little with Sciatica however, my pain is on the left side of my lower back and the pain is going down the front of my left leg just above my knee… I’m 46 and cycle everyday… Im not sure which sciatica exercise will help me.. I’ve kind of done all of the hence the pain is still there… please help me 😅😅
I herniated a disc about 2 months ago and my back was basically locked and i couldn't even get off the couch. Now im able to move around but for the past 2 weeks ive felt pain going down the back of my left leg that stops at my knee. It almost feels as if my hamstring is being stretched. Does this sounds like a sciatic episode? How long could this last?
Thank you so much for this exercise My left leg ugh in in pain big time 😭😱
Glad it helped!
Doctor, what if cobra pose mostly causes centralisation but SOMETIMES peripheralisation? I have a herniated disc. Please tell me your thought on this. Thank you!
Could be a couple of things AC. You may have multiple disc bulges in multiple directions, you may have one bulged disc and one degenerative disc, there may be some arthritis present, etc etc. I usually recommend patients perform exercises or activities that help it to feel the best and then suggest strengthening exercises to stabilize in that position. Hope this helps!
Hey, I have a herniated and protruding disc, but bending my back feels good. I have pain when walking, standing, but not while sitting. Extension hurts and increases my symptoms, how is that possible?
Hello doc, thanks a bunch for your videos it relieved a lot of the pain. For some lifestyle factors, do you have any advice if it's better to take a warm shower or a cold shower for sciatic nerve relief? Thanks again so much.
I also have this doubt. cold/frozen gel bags or heat patches? cold is good to calm the nerve down (when in crisis or inflammation) but heat is good to relax contracted muscles. Doctor Jared, could you perhaps help us here? In my case, I actually have both conditions: bulged discs and DDD on the lowest lumbar discs L5/L4 and L5/S1
I am also facing the same problem