Papillion NE Sciatica Doctor Shares 3 Stretches For Pain Relief

Papillion NE Sciatica Doctor Shares 3 Stretches For Pain Relief


Hi, I’m Doctor Rodney White with Sarpy
Chiropractic. Today I want to share three stretches that you really need to do if
you’re suffering from sciatic pain. Sciatic pain is essentially any nerve
pain you’re getting down the back of the leg, it could go to the buttock, into the
back of the thigh, or it can go all the way down to the foot and it will usually be
accompanied with low back pain, but not always. Also if you’re getting sciatic
pain and it’s lasted more than a couple of days and ice as well as stretching
isn’t getting rid of it, you need to go and find a good chiropractor and get
assessed because there’s almost certainly a nerve getting pinched either
in your low back or in your hip area that needs to be worked on, and it could
also be something more sinister like a disc that’s swollen. So, the first
exercise we’re going to show for you is what we call a nerve floss. So what you
want to do is find a bar stool or a high table where you have room to swing your
leg underneath you. So you’re going to see here, she’s going to move like a
teeter-totter. She’s going to bend forward and tuck the bad leg in
underneath her and then she’s going to straighten all the way up and straighten
that leg like that. And then she’s going to teeter forward again and you’ll see how
she’s really slouching at the low back here, and she’s going to go again. We never want to accidentally go the other way where that leg stays straight and we
bend forward because you’re going to give a huge zing down the back of the leg. The
point of this stretch is to floss that nerve back and forward and help break it
free of any scar tissue. If you over stress it by bending forward and
straightening the leg you’re going to get a lot of pain and be in a lot of trouble. The next exercise is what we call the Cobra stretch. You can lie down on the
ground, oh sorry, with that nerve floss stretch do that probably ten
times and you can do all of these multiple times a day. This Cobra stretch,
you’re going to lie on the ground and you’re going to see her arch up off her
hands. You’ll see how she’s arching from the low back and because she’s not in a
lot of pain and she’s quite flexible she might be lifting even a little too high. We want the front of the hips to stay on the ground and really arch for
the low back. Hold that for about five to ten seconds then let back down and rest
for about ten seconds. This should actually relieve some of the pain that’s
shooting down the leg. If it makes the leg pain worse, stop it, roll over onto
your back and tuck your knees to your chest for ten seconds then
try it again. If it’s still making the leg pain worse, stop until the next day
to try again and definitely go and get seen by a chiropractor if that happens.
Then the next stretch we want to do is a hamstring stretch. Now it doesn’t matter
whether you have sciatic pain going down the leg or you’re just tight in the
hamstrings, this is the one and only way you should ever stretch your hamstrings
because if you do it sitting or standing you’re putting far too much load on your
back and you are making it very, very likely that you’ll bulge or even
herniate a disc and you’ll be in a lot of trouble. So please don’t do it this
way. This is the way we want to do it. So we lift the bad leg up, reach with the
opposite hand across to grab the outside of the knee and you’ll see right here
her knee is a little bent – that’s actually okay as it’s more important that
you get the knee and the thigh at least to perpendicular to the ground and if
you can’t straighten the leg all the way out that’s okay, it can fall back a
little bit and if you have scatic problems you probably will end up to
about here but you will definitely feel the stretch running down the back of
that thigh. And again, hold this for about 15-20 seconds if you can, a little longer
if possible and with all stretching like this we want to get to slight discomfort.
If it’s burning, it’s too much and you need to back off a little bit. So if you
do all three of those stretches multiple times a day and you ice your low back
you should be able to get yourself some pain relief with the sciatica. But if the
pain continues to shoot into the leg please go and get assessed by a
chiropractor. That’s all we have for today we’ll see you next time.

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