3 Magic Exercises for Sciatica Relief

3 Magic Exercises for Sciatica Relief


hi I’m Coby, I’m an osteopath and I would
like to try and help you discover if we can help to ease your sciatica a little
bit with some very basic simple exercises so you’ve got sciatica and you
would like to try some exercises to help you relieve that pain the first thing
the very first thing that you need to understand is that sciatica is not a
diagnosis. it’s a symptom. it basically means pain down the sciatic
nerve. you need to find out what is causing that pain. that’s what we call a
diagnosis. what is pressing on that sciatic nerve causing it to hurt? is it
arthritis? do you have a bony spur irritating that nerve? do you have a disc
bulge hitting the nerve? or do you have one of the more common causes which is
piriformis syndrome which is where in 5% of the population the sciatic nerve
actually passes right through the middle of this tiny little muscle called the
piriformis muscle which sits in the middle of the buttock that can cause
excruciating amount of pain or sometimes just and this is the two conditions that
I can help you with now sometimes just having really tight gluteal muscles can
just irritate the sciatic nerve so piriformis syndrome and very tight
gluteal muscles are the two conditions that I am going to address now because
they are the ones that will respond very very quickly to these exercises if you
have other causes of sciatica you need to take other courses of action and
there will be exercises that will help you but they will be different and very
specific to your condition so first of all please don’t do these exercises
until you have an absolute diagnosis from an osteopath or a physio or a GP
for your sciatica so the exercises that I’m going to teach you in this video are
basically going to stretch out the gluteal muscles (Maximus and Medius) and
the piriformis muscle so that’s my entire
goal for these exercises and that should give you some really great fast pain
relief okay so let’s start off in this position on your knees if you can
and then just reach forward if you can bring your weight over your wrists and
I’d like you to just bring that right knee forward between your hands and shuffle
that back leg back slightly now you can bring if possible just bring that right
foot in and drop over to sit on that right hip that’s fantastic so in this
position you’re getting a lovely stretch to the piriformis muscle through the
gluteal muscle and also through the hamstring a little bit if you want to
increase the stretch you can just come forward onto your elbows here and just
rest there and that’s great just really enjoy that stretch rest your chest on
your thigh well done if you can’t if you can’t rock on to your hip like this you
can just stay here with your heel under your thigh and just rock forward there
even that is a very strong stretch and it will get very good results for you
when you’re done with that just bring your hands under your shoulders and
carry the whole of your weight with your arms and hands and then just
bring that right knee back to meet the left dropping back into a child’s
posture that’s lovely just relax deep breath in deep breath
out just relax okay bring the weight forward again over the wrists and we’re
just gonna do that to the opposite direction so just bring that left knee
forward if you can only manage this keep the heel where it is under the thigh
otherwise just drop the foot to the right slightly and drop your weight
over to that left hip that’s great and you can just rock around there
releasing the glute muscles and the piriformis muscles if you want to extend
it again just come forward onto your forearms onto your elbows and just rest
there just rest there for a few breaths as long as it’s comfortable if you know that your diagnosis is
definitely piriformis syndrome or tight gluteal muscles then don’t be scared of
any pain that you might experience while you’re doing this movement because it’s
just the muscles complaining a little bit and starting to release but they
really really need to move and they need to lengthen okay bring your hands onto
the floor and gently walk yourself up to a sitting position and bring that knee
back to meet the right knee as you drop the hips back onto the heels rest the
head on to the floor take a couple of deep breaths as you continue just to
relax the whole body and when you’re ready just taking your weight through
your hands bring yourself back up to a seated position. this next
exercise is a very commonly known exercise but hopefully because it’s
coming from me as an osteopath to you with a diagnosis of piriformis syndrome
you will trust it and feel safe enough to do this exercise it’s fantastic for
stretching out the piriformis muscle so starting lying on your back keep your
weight evenly distributed on your pelvis just raise that left foot from the floor
place that ankle on the right knee pass your hands underneath that left leg and
take hold of the right thigh and just draw that right knee towards you… aaah… I
can hear you screaming already yes this is a very very sore exercise but very
very effective and well worth doing so just gently continue to breathe
naturally and gently with ease and calm you may find that a few deep breaths
will help you so deep breath in and as you exhale just gently draw that right
knee towards your chest that’s lovely. you’ll feel the pain down
the back of the leg here of this bent leg and down into the gluteal and into
the piriformis that’s fantastic okay when you’re ready just release those
legs and switch them over so take hold of that left thigh underneath the right
leg and draw that left knee towards your chest no need to overdo this just do it
gently with within your own limits if you want to increase the neural stretch
you can just raise your head a little bit towards your knee as well. that will
increase the stretch through the spinal cord and the sciatic nerve. that might be
a bit too strong for your neck so really to get into piriformis just this
position is very strong in itself and will be very good at releasing when
you’re ready just release those feet back to the floor just release one leg
flat onto the floor keep the opposite leg bent I’m going to keep my right leg
bent and then take hold of that right knee and I want you to draw that right
knee up towards the left shoulder so you just draw it up there you’re gonna get
right down into the glute and the piriformis here so you just hold that as
long as you can again inhale and on the exhalation you draw that knee down
towards the shoulder. try to keep the whole of your upper back relaxed. keep
your legs relaxed and your low back relaxed it’s very easy when you’re
doing an exercise like this and you’re in a lot of pain to lock up and tighten
the whole body and you don’t even realize that you’re doing it but it can
greatly inhibit the stretch effect that we’re trying to have through that one
little muscle so just try to make sure that with each exhalation you really
become aware of your whole body and just relax your whole body okay and just
release there just switch those legs over to take hold of that left knee and
draw that left knee up towards the right shoulder that’s on the exhalation be kind to your body, work with it,
understand that it’s taken many years to get your piriformis and your gluteals
this tight. it will take time for them to release. it won’t happen overnight but it
will happen if you practice these exercises regularly. and release that leg
back down to the floor. so these exercises are very targeted to the
piriformis muscle and to the gluteals and will therefore be very effective at
releasing sciatica that is as a result of tension through those muscles if you
find that these exercises don’t relieve your pain even a little bit then I
recommend that you go and see a manual therapist and you get a proper diagnosis
and make sure that you really do know what you’re dealing with