3 Best Sciatica Stretches for Ultimate Sciatic Nerve Pain Relief
Chiropractor in Vaughan Shares Do-It-Yourself Ways to Relieve Pain from Sciatica
Vaughan, ON―Leg pain. Sciatica. Sciatic nerve pain.
If you suffer from leg pain or sciatic nerve pain, pay attention to this video, I’m going to give some tips on how to relieve pain from sciatica or leg pain.
My name is Dr. Walter Salubro from Back to Health Chiropractic Centre, Chiropractor in Vaughan, and the author of Back to Health by Choice: How to Relieve Pain, Conquer Stress & Supercharge Your Health the Chiropractic Way.
So where does the sciatic nerve come from?
Well, here’s a model of the low back, the lumbar spine, and the spinal cord sits on the inside of the spinal canal. And, interesting enough, in the low back, the actual spinal cord stops right about here, about L1, L2, and then continues on as a bunch of nerves, and these nerves come off from the sides.
These are the lumbar spinal nerves and then it also goes down to the sacral region. These are the sacral nerves. The lower lumbar, low back nerves, and the sacral nerves form a big nerve called the sciatica, which emerges out of the muscles of the buttock area, goes down at the back of the leg, into the calf, all the way down to the foot.
So here’s a spinal nerve chart to demonstrate that. Here’s the lumbar spine. You see all the nerves that branch off from the lumbar spine and also the sacral region fit into the big sciatic nerve. No wonder it’s so painful when it’s irritated or inflamed because this big nerve has a lot of nerve endings—very, very painful when it’s irritated and the nerve travels down to the back of the leg, to the thigh, branches out all the way into the foot. So leg pain can be thigh pain in the back of the thigh, behind the knee, or also in the calf, and also in the foot. Sometimes it causes tingling sensation, numbing, also shooting pain down the leg or dull, aching, pain.
So what I want to do today is give you some tips on how to stretch out the region of the low back and gluteal areas that could irritate and inflame sciatic nerve causing leg pain and sciatic nerve pain. And, by doing these stretches, it will give you some very, very effective relief in that area. So follow me and let’s go to these stretches.
Alright. Here we go.
Let’s start with stretch number 1. This is called the knee to chest stretch. Bend one knee. Hold it with your hands towards your chest. Hold that for 10 seconds. Repeat 3 times. With all these stretches, you want to hold it for 10 seconds and repeat it 3 times. Do the same to the opposite side. You get a nice stretch in the gluteal region and in the muscles surrounding the sciatic nerve, which can trigger sciatic nerve pain when inflamed or spasmed. Also a good stretch for the low back as well.
A variation of this stretch is a double knee to chest stretch. Take both hands, pull the knees towards your stretch. Get a very good stretch in the lower back region where the sciatic nerve originates from and also in the gluteal region where the sciatic nerve is as well. Very, very good stretch to relieve back pain and leg pain.
Stretch number 2 is called an angled knee to chest stretch just like here that you see. Take your knee, pull it towards your chest just like before but you are going to angle it to the opposite shoulder, get a nice stretch in that hip on the lateral side in the gluteal region where the sciatic nerve comes out. Very, very effective.
Now if you have pain with any of these stretches, you need to ease up a bit. Never stretch into any pain range.
Stretch number 3 is very, very effective for sciatic nerve. It’s called the piriformis muscle stretch. Take one leg, put it in a figure four position. Pull your hands through your thighs. Pull the thighs to you as you’re stretching the opposite side of where your hands are—a great stretch for the piriformis muscle, which is a trigger for sciatic nerve when it’s spasmed.
There you have it. There’s some very effective, easy to do stretches to give you relief for sciatica or leg pain. Give them a try. They’re very, very effective.
If you found this content and these tips useful, click that link button below, share this video with a friend or family member that you know has leg pain or sciatic pain. And also, if you have a question, leave it in the comments below because I love to answer questions right here
Thank you for watching. Again, this is Dr. Walter Salubro. Looking forward to seeing you on the next video.
Dr. Walter Salubro is a family wellness chiropractor, the owner of Back To Health Chiropractic Centre in Maple, Ontario, and the author of Back to Health by Choice. He grew up in Toronto, Ontario, and moved to Vaughan, Ontario, with his family at the age of fifteen.
Dr. Salubro graduated from York University in 1996 and from the National College of Chiropractic in 1999. He has been practicing chiropractic and serving his community of Maple and Vaughan for over fifteen years.
Dr. Salubro provides chiropractic care to people of all age groups. He is trained in applying specific chiropractic techniques that are just as suitable for children as they are for adults. In addition to offering specific spinal adjustments and posture corrective techniques, Dr. Salubro offers an extensive lineup of health seminars, exercise classes, and a run/walk club to his patients. Dr. Salubro is an avid runner, having completed multiple marathons and half marathons.
Dr. Walter Salubro is dedicated to providing exceptional chiropractic care for all his patients. He caters to the care of infants and pregnant mothers. Dr. Salubro is certified from the Academy of Chiropractic Family Practice and the Council on Chiropractic Pediatrics (CACCP). Dr. Walter Salubro is Webster Technique Certified, which is certified and recognized by the International Chiropractic Pediatric Association (ICPA).