3 Best Sciatica Stretches for Ultimate Sciatic Nerve Pain Relief – Chiropractor in Vaughan Dr Walter


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 gluten 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.

33 thoughts on “3 Best Sciatica Stretches for Ultimate Sciatic Nerve Pain Relief – Chiropractor in Vaughan Dr Walter

  1. Hello sir my wife going throw sciatica nerve pain after baby delevry and Mri tests show that MILD RETROLISTHESIS OF L1 OVER L2,L2 OVER L3,L3 OVER L4 AND L5 OVER S1 VERTEBRA.MILD ANTERIOR WEDGING OF D12 VERTEBRA. MILD DIFUSE BULGE L4-L5 AND L5S1 DISCS. BROAD BASED SUBLIGAMNTEL POSTERO-LATREL LEFT SIDED PROTRUSION L4 L5 DISC. LARGE OVER RIDING SUBLIGAMENTAL POSTERO LATERAL FORMINAL RIGHT SIDED EXTRUSION WITH EXTRUDED SEGMENT SHOWING CAUDAL MIGRATION L5 S1 DISC. sir our baby only two months and if we are going for opration what kind of problems relate with opration in future please give us your great sugestion thankyou

  2. I shared this with my brother and he is hugely better today after doing these stretches. Thank you.

  3. Thank you for posting this. Do you reommend ice or heat… I've been icing. Had this discomfort for a week now… I have a L4/L5 fusion 5 yrs ago with no probs. Somehow my sciatic nerve got angry…. my right butt cheek is tender and my right leg aches. Any advice would be helpful. I will continue with the stretches. Thanks.

  4. I will do them doc..me and the family are going to Florida on vacation and my wife saw your video and suggested the exercises to me…

  5. Hi sir i hve pain that start slightly above to my left hibs and it spread to under the thigh ,knee also is it ciatica or other problems?please provide me exercises for this problem

  6. Hello doctor ! Regards from India..!
    I just had a pinched nerve and I did the stretches as told by you in the video..n they have been very effective..in a few minutes only the nerve pinch reduce considerably… thanks a lot doctor..!
    I actually had a doubt too…
    I have L5 S1 disc slip(minor) as the doctors here have diagnosed..
    N I get some pain n very pinching sensation in the left side of my butt n it extends to my toe …I am not able to lie down ..sit stand …when this happens…is this the nerve pinch n sciatica only ?

  7. Hello! I live with butt – leg pain almost 1 year…every day. Now I'm on rehabilitation.
    Could you please advise me why I cant do the 3rd exercise normally? The problem side is getting in pain while i try to do it.
    Thank you!

  8. Hi I have disc degeneration and disc bulge in L4 L5 ..I was slept with sciatica many days..nw I don't have the pain..but can I do my daily activities like cleaning, lifting weights..plz help

  9. My back hurts too much to straighten out. When I do try to keep my back straight a shock runs down the leg to my ankle. And also how do I sleep? I’ve been sleeping on the floor ever since my back has been hurting but In the morning I just am unable to get up.

  10. I injured my back 10 years ago with no issues until the past year. The pain is so excruciating it takes my breath. It starts in my left butt cheek and radiates down my leg. My leg will “stop working” to the point I have to physically move it. The stretches in this video seem to help some but I still haven’t gotten out of the floor yet. My question is the pain is almost unbearable in the beginning but the more I pull my leg back, the better it feels. Should I continue to do these stretches like that or ease up to barely stretching?

  11. Hey doctor, I suffer from sciatica nerve pain & I’ve been going to a chiropractor for a while now, I’m on my 20th adjustment & he tells me to do stretching but I find it hard to do because even if I try, it causes me so much I can barely do them, what can I do?

  12. Right lower back buttock not far away from column.. Sometimes cuts me off I can't stand up put me down on my knees.. Like someone pushing a knife in… Keep it for weeks.. Recently happen more often… What to do? Is it dangerous? I use deep heat cream and sticker / painkillers like ibuprofen /paracetamol… Pain keep remain but clams me a bit. What to do?

  13. The last two weeks have been a nightmare I'm going to try this to the point where it like hurts to stand for like 10 to 15 minutes I hope these stretches help

  14. Hi sir, Im working as a personal trainer ,and my Clint has sciatica pain entire full right leg and numness also… She is not Abel to sit down n can't walk fast also… Pls any solution?

  15. My pain is center of the thigh, deep from mid quad to ankle, sometimes knee. is this sciatica? I do have multiple bulges and disc degeneration.

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