Stubborn Sciatica? 3 Advanced Exercises to Cure It. (Herniated Disc)
Bob & Brad・16 minutes read
Bob and Brad discuss advanced exercises to alleviate stubborn sciatica, caused by a pinched nerve from a disc problem in the spine, demonstrating techniques like lying on pillows, extension exercises, self-traction using chairs, correcting posture with a wall and towel, and using techniques from McKenzie and Mulligan courses to find the right pain relief method through trial and error.
Insights
- Understanding the root cause of sciatica, often stemming from a pinched nerve due to a disc issue in the spine, is crucial in designing effective exercises for relief.
- Exploring a range of advanced exercises and techniques, such as correcting posture, self-traction, and specific movements like press-ups and the "roadkill" position, can provide immediate and long-term relief for sciatica, highlighting the importance of personalized approaches in managing pain.
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Summary
00:00
"Advanced Exercises for Stubborn Sciatica Relief"
- Bob and Brad are well-known physical therapists on the Internet.
- They discuss stubborn sciatica and present three advanced exercises to alleviate it.
- Sciatica is often caused by a pinched nerve from a disc problem in the spine.
- They use a green ball model to demonstrate how a disc can herniate and affect the nerves.
- The first exercise involves lying on pillows to alleviate pain and pressure on the disc.
- They demonstrate extension exercises to relieve pain and encourage healing.
- Self-traction can be done using chairs to alleviate leg pain and numbness.
- Correcting a crooked posture by using a wall and towel can help alleviate symptoms.
- The wall and towel method should be done in sets of 10, with symptoms improving by the 10th repetition.
- Correcting a crooked back is crucial before progressing to extension exercises for long-term relief.
09:40
Techniques for Alleviating Leg Pain Efficiently
- Lay down with knees glued to the table, shift hips away from pain to reduce symptoms, then try press-ups in that position to alleviate leg pain.
- Perform the "roadkill" or "GI Joe" position by bringing the knee up on the side of pain, allowing quick relief if done correctly.
- Use a folded towel under the back during press-ups for a similar effect to the "roadkill" position.
- Try the advanced technique of shifting hips and gently rolling while keeping shoulders flat to the table to immediately alleviate leg pain.
- Various techniques learned from McKenzie and Mulligan courses offer multiple options for pain relief, emphasizing the importance of finding the right one through trial and error.
