The 2 Best & 2 Worst Sciatica Nerve Stretches

Рет қаралды 29,912

Күн бұрын

Sciatica can be one of the most annoying and frustrating nerve problems to deal with in the entire body. And because that nerve, the sciatica nerve connects to a bunch of muscles as it leaves the back, and goes down into the leg and foot, it can cause all those muscles along the pathway to tighten up and spasm, that will leave people with a sensation that they need to stretch it out to get some relief.
Here at our clinic, we have seen all kinds of different stretches that people have shown us over the years. I'm going to cover with you today, the top two best and the top two worst sciatic nerve stretches.
I've helped tons of people with static problems. And because I've seen so many different variations of sciatic nerve stretches, somewhere you are lying down, standing up, sitting down, on your stomach, on your back, with tools, without tools. I've seen it all. I'm going to whittle it down for you to the top two best ones and the top two worst ones.
The best ones truly do help out a static problem. But they really are an indirect stretch, I wouldn't directly stretch a sciatic nerve. It's not a healthy thing to stretch the sciatic nerve. The two worst ones put a direct stretch on that sciatica nerve.
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Пікірлер: 79

@msgenevajb Жыл бұрын

I accidentally discovered the squat stop my sciatica pain immediately. I do it a lot during the day, while I’m walking, standing, cooking etc. i’ll do it more consistently now that I have a better understanding.

@laylowfans 10 ай бұрын

Man i been doing the figure 4 no wonder it feels like this will never go away

@jannmacdougall1448 9 ай бұрын

Same here

@shanefrank3281 9 ай бұрын

Same. I have been doing figure 4 (or equivalents) and aggressive use of the foam roller.

@dougconley 3 ай бұрын

Yup. They're probably good for maintenance but not when that nerve is irritated.

@hungryghost3260 3 ай бұрын

Me too. The results were very discouraging.

@martinitime3537 2 ай бұрын

I did the figure 4 as well along with other stretches. No wonder things went from bad to worse 😢

@rojoshow13 9 ай бұрын

My physical therapist actually gave me a verbal asterisk regarding some of these stretches. For example, she said the figure 4 stretch is great for maintaining, but if you're experiencing acute sciatica it's not good. So when I'm not experiencing the acute pain I use the figure 4 to just help keep it from acting up. The intense pain returns once or twice a year, but it's usually when I've gotten lazy about doing the stretching routines.

@shanefrank3281 9 ай бұрын

I had been doing the opposite of what you are doing and I was getting pain quite often. I would stretch like mad when it was hurting (keeping it inflamed) and then once it stopped, I would stop my aggressive stretching...then a couple of weeks later the pain was back. I'm definitely going to flip things around.

@iocotaz 10 ай бұрын

Best advice ever. Thanks!

@NanaNana-lf4jl 4 ай бұрын

Ypur advice is always sound. Thank You

@Taine2 11 ай бұрын

I’ve been alternating ice and heat for my now week old flare up. What do you recommend? Btw, I love your concept about how stretching is NOT good unless it involves the glutes or lower abs. Great revelation! Makes so much physiological sense. So many PT’s and chiros unfortunately have been giving bad advice.

@danhooper1056 Жыл бұрын

Thank you.

@ChristineScollon-yk9ck 7 ай бұрын

Doctor David, you're the best. I have facet arthritis and I've been following your exercises. They do help.

@flyfishfotofan 8 ай бұрын

Thanks!

@epmanualphysicaltherapy 8 ай бұрын

Hey there! You are very welcome! We really appreciate your support!

@adelabrouchy 5 ай бұрын

I think that the first exercise, the squat stretch, may be a bad idea for my hips. The second seems very good. I´ll try it for sure.

@stevemichaels9149 7 күн бұрын

This makes a lot of sense, thank you! I have spent years doing the 2 you suggested as "bad stretches" because as you mentioned, they feel good in the moment. I tried your good stretches and already have a bit of relief 😊

@berhaneyohannes7095 4 күн бұрын

How long have you been suffering? Mine has been persistent for almost a year and a half now and I feel so hopeless.

@stevemichaels9149 4 күн бұрын

@@berhaneyohannes7095 probably between 5 and 10 years. Of all the various things I've tried, strengthening glutes and your core seem to be the best at providing long term relief but some stretches like the ones in this video help with temporary relief when it flares up bad. Good luck on finding something that works for you!

@user-yf6im2uy6t 3 ай бұрын

I agree completely with your comments about the figure 4 stretches. So many other you tube videos recommend this type of stretch. I attempted it, along with a few others and it definitely made my pain worse. I've had pain now for over 3 months. My biggest issue is trying to sleep through the night and not wake with sciatic pain. Will it ever go away permanently?

@bobmorgan8748 Жыл бұрын

New to here. I do have sciatica. Both good stretches feel good I'm going to use them. The bad ones I'm leaving alone. I'm an over the road truck driver with limited space. Your stretches work well with tight spaces. Thank you. You've helped already.

@epmanualphysicaltherapy Жыл бұрын

Hi Bob! You are very welcome! Thank you so much for the kind words and for tuning in.🙌 We are so glad to hear that these techniques have helped you! In case you are interested we do have additional information and exercises in a playlist we have compiled for sciatica. You can check it out here: "Sciatica Pain Exercises and Stretches" kzfaq.info/sun/PLJVIPiFvv1maZPQPPtirn4oxj8oCPuIMR We wish all the best on your road to recovery! Please take care🧡

@dinasabet6760 Ай бұрын

❤❤❤❤thank you so much

@annetteedel8229 3 ай бұрын

I was doing chair yoga and I am sure some of those stretches aggravated my sciatic nerve.

@HLTrds 8 ай бұрын

Great, I have been doing the 2 worst stretches 🤦‍♀️🤦‍♀️

@epmanualphysicaltherapy 8 ай бұрын

Hey Beth, sorry to hear that you have been doing them :-( we have some great content to help with sciatica if you are interested. Here is a link: "Sciatica Pain Exercises & Stretches" kzfaq.info/sun/PLJVIPiFvv1maZPQPPtirn4oxj8oCPuIMR

@egutierrez3490 23 күн бұрын

Me to 🤦🏽‍♀️

@grantman552 2 ай бұрын

I went to touch my toes thinking it would relieve my tight back and “pulled” my sciatica, it’s all making sense now.

@kayecarlile707 6 ай бұрын

Have you done a video for a misaligned sacroiliac joint? I also have a herniated disc, spinal stenosis with a compression fracture in S4 , and spondylolisthesis in another disc. I am in so much pain I can barely function😫

@lennonblack 9 ай бұрын

Why does everyone suggest the figure 4 if it makes it worse? 😭

@epmanualphysicaltherapy 9 ай бұрын

Hey Lennon, this is very commonly taught as a useful stretch throughout normal PT curriculum. Unfortunately, it seems to be based on outdated information. Hope this helps!

@aletshoobert7655 10 ай бұрын

Dr David thank you for all your advice. I need a bit if info from you., I've had problems with getting up from lying down, I tried getting up last night and heard like a tearing sound as well as a pain and pins and needles down my leg.strangely enough I got up this morning and didn't have so much trouble walking, although my back and upper parts and down my left side it is paining. Do you think I could have torn something , or released something maybe, Thank you so much for all your advice, From South Africa

@budhraniebasdeo9342 Ай бұрын

Good morning Doc

@epmanualphysicaltherapy Ай бұрын

Hi Bud, good morning! 🌞

@janemorgan6461 4 ай бұрын

Hi, thank you so much for your very helpful advice on how to gently develop support for the lower back. Just a question if I may about the superhero stretch please, as the camera is quite close, how far apart should the feet be, and are the hands outstretched? Thank you :)

@waynecaswell5727 Жыл бұрын

New to your channel. Really enjoying it and recommend it to everyone. I have a combination problem. Fixing one makes the other worse. I need your help. I have disc herniation at L4 on right side with sciatica into the ankle. Also, I have bone on bone hip arthritis on the right side. What are the safest exercises to stop the pain and fix both? Thanks so much. Wayne

@cheryluntzwhite5251 11 ай бұрын

Advised to have L hip replacement, but trying to delay or avoid. Doing PT. 1st therapist was not at all good. Found Mnl PT an hours drive, and he thinks I have sciatica going on along with hip issues, which I suspected, too. I thought was now on right track. According to your video on no-no's, though, he is not good either with many stretches of sciatic nerve exercises. Also, he grinds his elbow into my butt for several minutes with great pressure. I'm wondering about one particular exercise if it is OK or not. While seated on chair, grasp hands behind back while raising leg waist high and pointing toes towards head while tipping head backwards. Also, I am really good at being seated on floor, legs stretched in front of me, and then tightening glutes and alternating glutes. I can really feel the glute activity but wonder if sitting on floor with legs out is counterproductive. Thank you. I have quite a lot of trust in your expertise.

@offiedelacruz2030 2 ай бұрын

Dr David im a victim of sciatica pijn for almost a year now .Im under control bij mijn pt m.But I accidentally did squat too and it really helps release the pijn😅

@09Youba 2 жыл бұрын

These stretches are helping. The other stretches I've tried didn't work. Do you recommend the the stationary bike like you did for my knee?

@epmanualphysicaltherapy 2 жыл бұрын

Hey Ray! Using a bike will be helpful if you can get your glutes to work during the exercise. If you feel you are using your quads more than your glutes while using the bike, then you will likely make your knee problem worse :-(

@laurenlim470 10 ай бұрын

ie is walking gently on a rebounder good for sciatica

@laurenlim470 10 ай бұрын

REBOUNDer - Dr David Is walking gently on the rebounder helpful ( for lymph flow) ?

@adelabrouchy 5 ай бұрын

I stopped doing the figure four stretch, because it began to give more pain than relief.

@paulinechapman5669 10 ай бұрын

Squat..no way with knee probs..🇨🇦

@mikehoncho2900 5 ай бұрын

Would the deep squat hold stretch be bad if I had a few herniated discs

@dougconley 3 ай бұрын

Figure 4 or a seated version of it is on the PT sheet that my Chiro gave to me along with some other exercises. I told him I think that it makes me a lot worse when I do them but I don't think he understands why. I'm just gonna quit doing them along with anything that stretches that glute area while I'm having sciatic irritation. Gotta try those squats though. How long should you hold that stretch and how many times per day??

@hungryghost3260 3 ай бұрын

I have spasms in BOTH legs - thighs AND calves - if I don't press my hands on both sides of my lower back when I try to walk in the afternoon. This squat stretch is virtually impossible for me, especially with arthritis in my knees (my right knee in particular). Maybe sciatica isn't my problem. Given that both legs are affected, but the right leg is worse: Is gluteal tendinopathy more likely?

@jannmacdougall1448 9 ай бұрын

Is it okay to just stay in the sqat position? The "Super Hero" stretch feels so good, reminds me of my cat stretching ❤🎉

@963janet 6 ай бұрын

Can you do the good stretches while suffering in pain, or wait until the pain has gone?

@dougconley 3 ай бұрын

Personally I think you can do the squat while in pain. Should offer some relief as well. Just be sure you have a door frame or something to steady yourself.

@catspece4933 10 ай бұрын

About 2-3 years ago I developed a severe sciatica issue. It took months for it to calm. Had some chiropractic done which helped. Also used some yin yoga exercises which also helped. After it calmed I no personal exercise other than walking the dogs and whatever yard work. It has been a year or 2. I decided to start yoga again but found my body to be weak. So I found a simple gentle stretch 20 minute 21 day challenge. Just to open up and gain some strength. My focus was on my hips so I would throw in a couple extra exercises, never pushing myself beyond. Apparently, my body had other ideas about what beyond was. 2 weeks ago I had a sciatica flare up and ceased all exercise. It has calmed somewhat. I found your videos that said no to all the things yoga practitioners and chiropractors are advocating. I do find walking it out helps. This is not severe as was 2-3 years ago.,Will this always be a problem in how I exercise? Or will a slow but steady approach work?

@debcatz8445 3 ай бұрын

I have a bad knee and can't squat, no range of motion

@marytomskicrane7189 8 ай бұрын

Past physical therapists gave me variations of these 2 worst ones. What are variations of the 2 good ones, especially with bad knees?

@epmanualphysicaltherapy 8 ай бұрын

Hey Mary! Here is a stretching routine you can do to improve your sciatica symptoms: kzfaq.info/get/bejne/lad7aZuCutquh4k.htmlfeature=shared Here is a playlist with several tips, stretches and exercises you can implement: "Sciatica Pain Exercises and Stretches" kzfaq.info/sun/PLJVIPiFvv1maZPQPPtirn4oxj8oCPuIMR Bonus! A playlist on help to address your knee pain “Knee Arthritis Pain Help” kzfaq.info/sun/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i All the best!

@angelinahernandez9205 8 ай бұрын

It really hurts when I bend down

@howto6340 9 ай бұрын

I’ve just been given the last one by the physiotherapist at the doctors just goes to show what they know. 😮

@ushak9195 2 жыл бұрын

Can I do the figure 4 strech or pigeon pose after a 30 min glute work out as a cooldown?

@epmanualphysicaltherapy 2 жыл бұрын

Hey Usha, great question! The pigeon pose and figure 4 stretch when done intensely can worsen sciatica symptoms. You should proceed with caution if you feel you need to do it. Generally we discourage it for sciatica problems.

@lauramendez6418 2 жыл бұрын

I feel so helpless now with my sciatica which probably comes from my lower back. I was diagnosed with lumbar stenosis and was warned by my doctor that if I don’t fix it surgically, in five years I probably won’t be able to walk. On top of my lumbar stenosis, I have major arthritis on my right hip which I feel makes my sciatica even worse. My other doctor recommended hip replacement due to my age 68. Then I have a rotator cuff tear on my right shoulder. I just want to cry 😢 I refused surgery for all 3 but my quality of life is lessened. I’m trying to do the squat for sciatica but I can’t even squat down. Yes I can a little bit only but it hurts . I’m afraid to push myself lower. In addition, when I’m down, I can’t pull myself up! Everything about my body sucks! Help!!!

@AWEvans 9 ай бұрын

Best Stretch #1 - 1:20 Best Stretch #2 - 2:02

@user-gk5jh9bc7s Ай бұрын

I've had numbness and pain for a year. I was given all those bad stretches and I'm worse. I need an estimate of how long this will last. I'm tired of the pain in my legs, calves and feet. I'm active and want to be up and moving.

@epmanualphysicaltherapy Ай бұрын

Hi Tammy, we are so sorry that you are in such pain. We understand the frustration of wanting to comfortably stay active. Below will be a link for sciatica pain exercise and stretches that may help: "Sciatica Pain Exercises and Stretches" kzfaq.info/sun/PLJVIPiFvv1maZPQPPtirn4oxj8oCPuIMR We hope you found this information helpful, please let us know how you are progressing 🧡

@starriderstudios 10 ай бұрын

Yoga stretches like he demonstrate are horrible. I just got back into yoga and it blew up my sciatic nerve, never felt so much pain

@AssmaaHussien-kd1qs 2 ай бұрын

Unfourtently I cant do squats because i suffer from knee pain😢

@angelinacar2 2 ай бұрын

I have awful cramps through my legs and feet. Muscles very tight. Heeeeeeelp

@jaunnooasheekhossen5033 2 ай бұрын

👍

@User-4-mn3or Ай бұрын

Cant squat my knee replacement wont allow it.

@angel_machariel 7 ай бұрын

Nobody tells it on KZfaq, but how does one know if they have some kind of sciatica problem? Case: I"m healthy but picked up sports only recently. So when I try to touch my toes after having loosened up my flexers and keeping my back straight, the bottleneck is sharp tingling (uncomfortable) sensation around my calves. Is this is a form of Sciatica ? How can this be verified or tested? WHen I walk, sport and so forth, there's no issue. So I don't want to bother my doctor.

@epmanualphysicaltherapy 7 ай бұрын

Hey Vladi! So sorry to hear you've been dealing with sciatic nerve pain! Sciatica pain is a symptom of a possible single or multiple factors. You can usually test for the root cause of your pain with imaging and interpretation from your doctor, but not the symptom itself. If you are dealing with low back, glute, and OR pain on the outer side of your thigh that runs down to your calf, you can definitely benefit from fixing your muscle imbalances. Here is a playlist with all of our content on sciatic nerve pain: "Sciatica Pain Exercises & Stretches" kzfaq.info/sun/PLJVIPiFvv1maZPQPPtirn4oxj8oCPuIMR

@angel_machariel 7 ай бұрын

@@epmanualphysicaltherapy No sir, I do not have pains in low back, glute or thighs. Only calves and only when I try to touch my toes. Only then the sharp tingling sensation kicks in. I will absolutely check your sciatica playlist. Thanks for the tip!

@doyen101 2 ай бұрын

Would dead hangs be ok?

@epmanualphysicaltherapy 2 ай бұрын

Hi Doyen, yes dead hangs would be great, and if you have access to an inversion table, even better. However, with the inversion table if you have high blood pressure, or any joint issues you might want to refrain from it.

@doyen101 2 ай бұрын

@@epmanualphysicaltherapy thank you for the response. I have been watching your videos. I am recovering from a car accident. I feel better when I do strength training including chins, dead hangs, and the deep squat stretch you demonstrated.