hey it's Dr Jared and in this video I want to show you how to relieve your sciatic nerve pain in just a few seconds yes these are some of the best stretches and exercises that you can do right at home that have been proven to relieve irritation on your sciatic nerve and help you to feel better fast now before we get started what is sciatic nerve pain well to put it simply it's pain numbness or tingling that starts right here usually in the back of your hip and travels down your leg why do we get
sciatic nerve pain well you have nerves that start in your brain and come all the way down your spinal cord and they exit out at each individual level of your vertebrae down here in your lower back there's a few places where those nerves can get pinched or irritated usually this happens because of a disc because of the joint or because of the spaces between your vertebrae because of the bone because of muscles there's quite a few things that can cause this sciatic nerve pain the key is and the way that we treat it is we
need to alleviate that nerve from the thing that is causing that irritation and that's exactly what these exercises are going to help you to do I've got three different techniques that I want to show you we're going to do one in sitting one in standing and one laying down on the ground so hopefully regardless of your pain regardless of your ability level you get something from this video that can help your unique circumstance now that being said number three is my personal favorite that's the one that I tend to use the most often with the
best results so if you can be sure to stick around and watch that part of the video and try those exercises out that being said let's get into this right now now all three of the techniques that I'm going to show you operate under the same principle we want to apply different stresses to the nerve to stretch it or more accurately would be to Glide or to floss it out of the area that is irritating it the best way way to explain it is to demonstrate and so what I want you to do this is
the seated technique you're going to sit comfortably in a nice firm chair with another chair right out in front of you now the irritated leg so in this example we'll say it's my left leg so that's the one that has the sciatic symptoms in it what you're going to do is bring it out in front of you in this position right here it's important that I mentioned you want to sit up nice and straight while you do this so keep your hips nice and Tall keep your chest nice and up in this position right here
depending on how bad your sciatic symptoms are that might even be enough of a stretch that might even kind of reproduce some of those symptoms that might cause you to feel some of that sciatic pain if that's the case this becomes your starting position you would hold that for as long as you can 5 to 10 to even 30 to 60 Seconds come down give it a break and then repeat that a couple of more times so about three to five times in the day is about what we go for but if you can tolerate
more the next step or phase two to this would be to add some ankle pumps I'm going to point my toes away from me and you might actually notice a relief in your symptoms if you do that but then we're also going to pull back towards you that might cause the symptoms to increase or an irritation of your symptoms hopefully not too much keep it within reason we're going to Point again and then we're going to pull again and if that one feels okay typically what I recommend is about 10 to 20 ankle pumps and
then you can kind of come down and then you can repeat that one about three times if that still feels all right if you're ready for phase three what we're going to do is add a forward lean at your trunk and so now we're going to get into this position I want to actually pull the toes towards me from here I'm going to keep a nice good posture and lean forward in my trunk as far as I can comfortably go and again you might notice a reproduction of those symptoms I'm okay with it as long
as it's not too much if it's really pain painful what you need to do is back off so try to keep it within a reasonable range as much as possible and so we're going to introduce this trunk lean hold that for 10 to 20 to 30 seconds and then come back up out of it if that still feels okay the last and final step to this would be to introduce a chin tuck as well and so I'm in this position I'm going to pull the toes towards me I'm going to lean forward at my trunk
and now I'm just going to tuck my chin down towards my chest and honestly I even kind of get a little bit of some sensation in the back of my leg as I do that so please keep that in mind forward lean at the trunk tuck your chin down into your chest hold that as long as you can 10 to about 30 seconds and then we're going to untuck the chin lean back and then release at the ankle and if you can if you can do that about oh five or so times we don't want
to push this too hard because nerves can get very irritated especially if they're already in an irritated state so about five of those is a great number to shoot for that's your sitting technique let me show you how to do it in standing now the standing technique is going to look very similar the main difference is we're going to need an elevated surface to rest our foot on if your symptoms are very acute I would encourage you to find something smaller such as a small stool or even a stair for the purposes of this demonstration
I'm going to do it right here onto a chair and again the idea is we want to floss or Glide the nerve out of the area of irritation in this position I'm going to come and just lift the rest my heel on the chair here in front of me if that's good start right there until those symptoms get better if that feels okay we can start to introduce the ankle pumps with this one as well and so point the toe and then pull it towards you see how that feels see if that reproduces some of
those numbness tingling pain symptoms back here if it does then that's a good place to start and again I would try to hold that for 10 to up to about 30 seconds and then repeat that one three to five times if that still feels okay we can kick on the last step at the hips and with the chin tuck and so I'm going to pull the pull the toes towards me and now in this position I can hinge forward as far as I can comfortably and again just until if that does recreate those symptoms you
don't necessarily want to push this injury it's not like a no pain no gain push through the pain type of thing go to the point where it's painful and then that's kind of our starting position so if you can we're going to pull the hips towards us we're going to hinge forward at the hips until we get a good stretch maybe some symptoms going on in the back of the leg if that still feels okay if you can take it to the last step in this or the last phase of this would be to with
the forward lean and now I'm going to tuck the chin down into my chest and again I would hold that for about 10 to about 30 seconds and then I'm going to unlock the chin unhinge at the hips and then come back down out of it kind of take a break give yourself some relief right between those reps and then we're going to get right back into it again and then you're going to hold that for about 10 to 30 seconds and then you can repeat that up to about five times that's the standing version
of these exercises I've got one more to show you finally the last version of these nerve Glides I wanted to show you is going to be on your back now as I mentioned in the introduction I feel like this is a little more effective but it can also be a little bit more aggressive so just keep in mind that no matter which version that you choose something is better than nothing when it comes to rehabilitating this condition so pick something and stick with it and I hope that you feel better because of it but let's
show you what these uh supine or on your back nerve Glides look like you're going to lay down on your back now in the this position once again I'm going to assume that it's my left leg that's got the nerve problems it's got the sciatic problems in it I'm going to start by bending my knee and pulling up towards my chest with my hands I'm going to grab around the back of my leg not on the top of my knee but right here around the back of my hamstring now in this position I want to
pull on that knee and the first thing that I like to do is just kind of mobilize through the hip so I'll even spend some time right here if your symptoms are really bad that could recreate those symptoms if that's the case you're going to hold in that position 10 to 30 seconds and repeat from there that's phase one if you can do that though what I would do is come about halfway and now slowly try to extend at your knee so it looks like this right here again that's just increasing the stress on that
nerve we're just improving the mobility as we try to slowly extend and straighten that knee out the further that I pull my knee up towards me so if I pull my knee way up here that's going to be much more of a stretch than if I keep my knee kind of down here lower so keep that in mind play with that angle until you find something that you find is comfortable for you now if that one's okay well if that one if that one irritates those symptoms 10 second holds 10 to 30 seconds and then
repeat that about five times if that one feels okay what we can do is add the last step would be the ankle pumps to this so I'm going to start by pulling my knee up I'm going to then extend my leg out now what I want to do is with my toes pull my toes towards me as far as I can and then point the toes right back up towards the ceiling so pull the toes towards you hold that for about five to ten seconds in that position and then point the toes back up towards
the ceiling and this is just a great way again to stretch that entire nerve out and hopefully kind of floss it or Glide it out of that area where it's irritated and usually what I'll tell people with this one is to perform all about 10 or so of these ankle pumps come down out of that position give it a break and then repeat that three to five times it's just a great way to really get that nerve loosened up and moving so I hope this helps you out if you're interested in more great help to
your sciatic nerve check these videos from tone and tighten out if you haven't subscribed yet hit the circle right here to do that and I hope to see you back here soon on tone and Titan
