Sciatica? Try These 4 Simple Poses
ฝัง
- เผยแพร่เมื่อ 5 มิ.ย. 2024
- PDF pose chart here: www.yogabody.com/sciatica-you...
Do you have sciatic nerve pain? It usually starts in your lower back or your butt, and then radiates down your leg, sometimes all the way to your knee, sometimes all the way to your foot.
The term ‘sciatica’ refers to inflammation or impingement of your sciatic nerve. The underlying cause is usually some sort of compression or injury in the lumbar spine that is pinching the nerve. This is important to understand because we often need to travel upstream from the pain to help solve the problem.
VIDEO CONTENTS
00:00 Sciatic Nerve Pain
00:42 Safety Disclaimer
00:57 My Story
01:54 Anatomy
02:57 Lumbar Spine Problems
06:12 How Healing Works
07:23 Faster Healing
10:18 Walking
11:02 Crawling
12:55 Pointer Pose
15:50 Supine Twist
18:38 Dog Flow w/ Chair
21:08 Summary
DISCLAIMER - Please do not use this video to diagnose or treat a severe injury. In all cases, you should check with a trusted healthcare provider before starting any self-care routine. If you’re suffering from serious sciatica pain, if you’re having trouble controlling your bladder or bowel, you should see a doctor right away.
ANATOMY
Your sciatic nerve is the longest and thickest nerve in your body, in some areas it’s as wide as 1.5 to 2 cm. It starts at your lower back where five nerve roots at L4, L5, S1, S2, and S3 come together and run down the back of your leg, innervating your hamstrings and then branching out into most of the muscles of the lower leg. As a result, a sciatic nerve impingement way up in your lumbar spine can sometimes manifest in pain and weakness all the way down in your foot.
An estimated 90 percent of sciatic nerve pain starts with a disc bulge or herniation in the lower back, where the nucleus pulposus pushes on or even breaks through the annulus fibrosus in the disc. The protruding tissue presses on the nerve and causes pain.
COMMON PROBLEMS
1) Disc bulge or herniation
2) Lumbar nerve impingement/compression
3) Nerve inflammation
WHEN MIGHT YOU FEEL PAIN?
* When sitting
* When lifting one leg
* When trying to stand
BEST PRACTICES
These poses assume you’re already in pain, so the approach is very gentle. While healing, your pain should either stay the same or reduce, never worsen. If you have radiating pain down your leg, as the pain starts to radiate less and localize more-usually up closer to the lower back-that is a sign of progress.
TIPS DURING HEALING
* Walk 1km per day, working up to 3km
* Avoid NSAIDs such as ibuprofen
* Take 1g of omega-3 oil supplements daily
* Trust your body’s natural healing processes
3 POSES WE'LL LEARN
1) Crawling
2) Pointer Pose
3) Supine Twist
4) Dog Flow with chair
WANT MORE?
* Check out this article: www.yogabody.com/ease-sciatic...
* 21-Day Happy Back Challenge www.yogabody.com/happy-back
* My podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com/
Like this video? Please subscribe for more th-cam.com/users/YOGABODY_Of...
Got a question? Please post down below.
#Sciatica #YogaforSciatica #SciaticPain
I had sciatica post kidney stone surgery, not sure it’s something related to the surgery or anaesthesia in spinal. One of the worst pain in my life and I am feel really sorry for those who’ve experienced/ experiencing it. I gently recovered and it took me 45 days. I still feels the pain sometimes but it’s never worse during the period I had severe sciatica. Whoever reading this.. please don’t loose hope. You will definitely make it and I will pray for all of them who suffered. God bless
Same is my case after kidney stones removal.Pretty painful.
Spot on. The shooting pain is just brutal
Thank you for this information and you positive opinion on your experience ,I have suffered sciatica since 2007,I do stretching and slow walking exercises.
Facing same problem 😥 afternoon stone surgery
Same problem after lithotripsy
Finally someone explains the whole thing in a sensible, logical way! ❤️
Hi. Where from you are dear?
Totally agree 🙏🏾Bless your soul. Excellent explanation
Sciatica is not what we've been told by the American Medical Association. Sciatica deep-seated intramuscular lower back hip 5 muscle disease muscle MicroScars corrupted Chromosomal telomeres astronomical amount Achy electrical Pain muscle spasms muscle pain if left untreated will cause muscle atrophy muscle cancer.
My suggestion Become your own physician help yourself nobody else can given to us by Hippocrates 4000 years ago and thank Travell-Simons for their contributions 50 years ago.
Survival 5TLCs per day helps mother nature heal cure repair PTSD, "fatal mostly to females" used diligently wisely, works perfectly and has mother natures back guarantee, no failures.
⦁ 5 TLCs, enough sleep with naps, grandmas home cooking, vitamins nutrients, peace of mind, mandatory walking in the sunshine and stretching.
⦁ PTSD pregnancy pain postpartum-misery traumatization-muscles stress strain muscles decompensation muscles neurotransmitters; 2 types worst in female versus male, 5 to 1.
1st you must understand these 3: pregnancy + muscles + acupuncture = help cure PTSD.
SLEEP; 8-10 plus 1 hour nap cure for deadly sleep deprivation.
NUTRITION; multivitamins, trace elements minerals, copper zinc magnesium lithium.
TRUST TRUTH Mother Nature replenish depleted neurotransmitters; mindfulness clears out all fears, doubt, and drama.
MUSCLE maintenance and regenerative care; walking, stretching, flexing, range of motion, running, jumping, playing, getting down and up off the floor, yoga, dancing, and most importantly Acupuncture Needling!
TIME; Allowing Mother Nature cure-all’s to work her best, while you rest, wake-up refreshed! Smell the roses, watched clouds stars go by, watch leaves on trees way that you; saying Hi!
@@HELPforPainsciatica can also be a sign of ankylosing spondylitis disase. The first sign of that disase, is the flamation in SI joint. And that what happened to me wondering whats wrong with my body for years
I have been suffering from sciatica pain for nearly 2 years now and just tried your stretching routine and it has given me relief after 2 days doing them. I can’t thank you enough. The relief is amazing
I hope you're still practicing the poses. Great to hear it helped!
How is it now?
me almost a decade and I will start doing this stretch today
Left leg sciatica pain l4 l5 s1 suggest me pain relief exercise Sir
can one do such exercise with sciatica when diagnosed with damaged vertebrae due to arthritis
As a yoga instructor who had prior back/sciatica problems, this video is very helpful. The crawls are particularly beneficial. But if one is in a great deal of pain, a good starting point is "static back" position, which has one lying on their back on the floor with their legs lifted and draped over the seat of a chair, creating a 90 degree bend at the hips and 90 degrees at the knees. The curve of the lower back flattens against the mat or floor. Credit to Egoscue back pain clinic for helping me through debilitating pain.
This!
I am suffering from sciatica pain from a long time. I really believe body has its machanism of healing. Really very gd video. God bless u.
I NEVER comment. but this first exercise made me have a HUGE pop in my left hip area. I mean huge. I was able to stand up after and walk around. I was in so much pain. It is still there, but much much much better now. Thank you 😭😭
I am blown away at the medical knowledge you posess and the clarity in which you offer to explain it. Excellent! I've had back pain for over 30 years, I'm 53 years, and have even had spinal surgery. PT saved my spine's correct posture health. Everything they taught me has been shared by you in this one video. I'm now a dance fitness instructor and love teaching my participants correct form beginning with breathing and ab strength. Thank you for making this video and offering it for free on here.
I'm thrilled to hear that the video resonated with you! It's great that you've found relief and are now passing on your knowledge as a dance fitness instructor. Keep up the fantastic work!
- YOGABODY Team
@@YOGABODY.OfficialHey! Were you talking about the Vipassana Meditation course?
Best explanation ever in 30 years of sciatic injuries. Thank you. I read a comment your cervical video explanation too. I'll be looking for it next. I am relieved to have your video come up in my feed. You are generous with your knowledge and I'm extremely grateful.
What about Naroxin?
I love your comment. Generous teachers who are not afraid of sharing their knowledge are the best, and greatly necessary. Though in a different domain, I intend to be such myself. As Tagore used to say "life's too short to be selfish."
Indeed an excelent selfless video. Thanku extremely informative.
I have just watched your video now, I have L5 problem, done KKT and reliefs too but left leg numbness started two years back tried many domestic methods but didn't worked well, I will apply this technique because it exactly matches with the problem which I have will let you know if it works your explanation is very good
@@megaalvon3060🎉
I have watched 1,000's of these and this is really one of the best and most educational one ever posted.
Thanks for your support!
I'm so impressed with your anatomical and physiological knowledge of lower vertebrae and nerves , though you are a yoga teacher. That shows how dedicated you are. Thank you! 🎉
Only those who experience it & recover will advise better. There r many out there teaching different techniques, but, I find it not effective or not practical as it accelerate pain rather. However, what he taught has little or no pain.
There is also a case of a burst of ruptured disc, and I think that is when the disc fully ruptures and the internal material has been displaced. I don’t think he addressed this condition.
تمارين تحس بأنها تمس العضلات البعيدة وتشعر احساس مباشر في عضلات الورك شمر
I agree. I learned more from this video than from all of the videos I have watched made my doctors. Thank you 😊
Indeed, great knowledge of A &P. Many Medicos may not be able to explain in that manner.
I'm a 60 yeard old male that abuse is body through work.
I wish I could have seen this video before.
It solves all my back pain problems and more in just one week.
This is my best stretch of being pain-free.
I have been in pain for 4 months now, and none of the other stretches work for me.
I will continue to do it for the rest of my life.
Thank you very much, sir, on this crash course on getting your back back to health.
We're glad it helped you and continue practicing so you'll be back pain-free always!
-YOGABODY Team
I am suffering from this pain for some time now but had a very severe episode recently due to heavy weight . This is worst pain and no one should experience. As a doctor , i can say that you have explained this in a very easy to understand way, with few very important points that most of videos missed.
1. Never ever take your back pain lightly. Trust me, this progresses if you do not take care about it sooner. So do easy stretches and exercises as explained here.
2. STOP ANTI INFLAMMATORY DRUGS (use painkillers only when in severe pain). Other pills that can be considered are muscle relaxants. This point is also very well explained in this video.
3. Give time for recovery, dont loose hope, and stay hydrated .
Thank you for this video.
I had sciastica pain on this morning but I don't give up my exercise, I did 200 times of squads, it heal, how wonderful is it
Hi ! I ignored lower back pain that turned into massive shooting leg pains. I tried other TH-cam vids with no avail, actually some that made it worse. This regressive strategy helped instantly, thank you very much !
I’m so glad I came across this video!! There’s tons of videos on TH-cam regarding sciatic nerves but I found yours way more thorough and helpful! You are very good at describing what is going on in my lower back!! I now understand why I’m in so much pain! I just subscribed to your account and I’m so excited to watch and learn more about my body!! Thanks again for describing and using such helpful techniques to teach us what’s going on in our bodies and how we call help get rid of such horrible sciatic pain!!
Thanks for following! You can watch the other videos and follow them too, something that can help you with your lower back too!
Agreed!
I love you very much
From crying of pain in the bed, to almost no pain in just a few minutes, thanks!
I will do this several times a day.
Hope it helps!
I feel privileged and honoured that you were my teacher Lucas and so grateful that I can still learn from you. This is the best video I saw on this subject: super educational, motivating and helpful. So looking forward to the next one about cervical spine, another major hotspot for injuries and to all others, I am sure amazing videos.
Thank you, Ivana! Hope you're doing well...
Please keep up to continue helping everyone benefit from it. Thank you so much again!! I very appreciated
Best sciatic relief video I've seen. Appreciate the layman's explanations of what's actually going on in the spine!
I had surgery in the L1 L2 etc 8 weeks b4 the surgery I don't even wish my enemy that pain who feels it knows it you are all strong God bless an heal you all
Thank you‼️ Spot on, my aunt has been complaining about such pain. Will show her your video to get her started with the walk, crawl....dog flow. Hope her condition improves.
I’ve been in so much sciatic pain I couldn’t walk so I have been crawling around the house for two days. I started feeling better and wondered if it was related. Then I found your awesome video which confirms my suspicions. Thank you for the additional exercises.
Not gonna lie ! I wasn’t expecting these simple poses or (excercises) to give me much relief but after years of pain i got atleast a 50% relief. Thank God . I learned more in first 5 minutes than from 2 years of a chiropractor. Man thanks a bunch
So happy to hear this video helped relieve your pain. 50% is a huge improvement!
- YOGABODY Team
@@YOGABODY.Official thanks for the reply I will be subscribing NOW ✊
Awesome! We're so glad to have you on board.
- YOGABODY Team
11:08 Crawling
13:00 Pointer Pose (Hold for 1 min)
15:52 Supine Twist
18:54 Modified Down Dog
You’re welcome. 😊
11
Thanks Doc.
Can one with this problem have sex
@@VioletMsekawanthu-ow9fx No, never do that!
Thank you. I often think a youtube channel that just takes the main points of all educational type videos would do quite well. But I think there are copyright problems with that.
Hi Lucas, am suffering from sciatica/ lower back pain for 9 years after work related injury ( retired fire officer) I am grateful to you , I followed your stretching exercises as you were guiding, honestly I do find 50% difference on my back 👍 immediately subscribed your channel 🤗
Keep up your good deeds/ job for everyone’s benefit . God bless you bro.
Regards 😊
Sara
Malaysia
Happy to hear, Caruna. Keep going!
Thanks for sharing
Thank you sir for your video. Mila Philippines.
Really good teacher, pleasant voice, clear explanations. Best yet.
4 Million views in less than one year...shows just how much of low back pain is out there in humanity. Plus people being impressed with this video and forwarding to others. Anyhow, I commend this effort you have made. That said, about walking: I am an MD in Internal Medicine. People with acute sciatica are in so much pain, they can barely walk a few steps. Walk ONE KILOMETER? ARE YOU KIDDING??? So exactly when can they start walking? When the pain has diminished to the point that they can walk. Even then, they should walk maybe 10 meters, progessing to maybe 100 meters to start, and it might take weeks before they get to one kilometer!!!
Lucas, you being a Yoga teacher helped you recover quickly and get back to walking. But most people are NOT that fortunate!
Also, the walking should be VERY LOW IMPACT. Which means avoiding heel stepping while walking, but rather place the whole foot or even better, the front of the foot to take the impact. When you step on your heel, the impact is far more. Also, maintaining a gentle forward curve of the low back (as nature intended) while standing or walking is essential. It is always the FORWARD BENDS that put a huge strain on the lumbar discs. This is why I am terribly wary of the "Standing Forward Bend" (Uttanasana in Sanskrit, pronounced Ooth-thaa-naa-sana) as taught in Yoga. That pose is very prone to herniate discs if done with the knees straight. I became one of those victims twenty years ago. Ever since then I bend my knees to whatever extent needed to do a forward bend such as picking up things off the floor.
Lately I've gotten into zero impact light jogging (I'm 75 years old). Every step is on the front end of each foot and never on the heel. It is amazing, and gives great power to the calves and quad muscles. Mostly I do "Interval Training," which is to run 10 steps, then walk 30 steps. Or whatever ratio feels good that day! Best wishes! 🙏
Thank you for sharing your insights and expertise! You're absolutely right, recovery from acute sciatica can vary greatly among individuals, and it's essential to adapt activities to one's level of comfort and ability. Low-impact activities and maintaining proper posture are indeed key factors in the healing process. Your experience and advice are valuable for those seeking relief from back pain. 🙏 - YB Team
so much detailed info is so greatly appreciated! I jumped off a block wall when I was 14 and landed on my heels and have been living with this injury now for over 3 decades and knowing these facts are near priceless to someone like myself that knows this pain too well that even sneezing or using the toilet could be excruciating pain, thanks for the priceless information!
Im going through this pain from last 16 years....it's just a cruel pain....the way you explain everything is just awesome.... surely trying these poses...thank you
Any improvement?
It's so sweet the way he nicely explained everything. I did it along with him. I normally have this pain always on the left side of my hip joint any time i do a lot of lifting at work or lift anything heavy. Am finding it difficult to workout in the gym because of this pain that comes and go. Thanks again for sharing with us. Greetings from Europe.
That was really a great video, one of the best I've come accross. I have been dealing with L5-L4-L3 issues for 12 years and I couldn't aggree with you more 👌
Thank you for the video. It will help my year long sciatica pain healing. The pains in my right leg were sometimes worse. These exercises will definitely help me. Thanks.
Beautifully explained! Thank-you for helping me understand my sciatica issue, and for the very helpful exercises!
I feel so much better after trying them out, thank you!
I have been doing this for 2half months. For my previously severe lower back pain that radiates either to left or right glutes. Amazing results from this. Thank you Friend.
thank you from the Uk. the way you explain things is very clear. I'll be giving the exercises a go for sure.
Thank you! I love how you completely are WITH US as we do these. I dont feel alone nor lonely. Also all your comments help lift my spirit through this painful time. I'll be doing these abd pray that WE ALL CAN BE PAIN FREE AND HAPPIER REAL SOON. 🙏🙏🙏❤❤❤
Glad it's helpful, Cynthia!
Exactly,i was worried,as i was walking my son to daycare,i was crying,me thinking am going to die and leave my kids on earth,after the video and comments am alive again.
What an amazing way of explaining everything clearly and calming advice and help. Top man
Thank you!
Wonderful to hear. I'm so relieved to know my body can heal the problem. Thank you for explaining it in a way i can understand. .
This first video i didnt skip any section, was perfect 👌
Really wonderful study. Indepth and easily understandable. Great explanation. 🙏🙏🙏
Thank you so much sir. Suffering from it right now. In fact watching your videos while sleeping on the floor because of the lower back pain. First time in my life. I will be 50 in October.
Hello Lucas - 50 is young! Wishing you a speed recovery. Take it slowly and day-by-day. Remember the odds are on your side, recovery is very very likely soon.
After falling down from a high level I started experiencing difficulties and lower back pain that makes me uncomfortable especially when am working ,now I am pleased with your teaching am gonna try it again and again
That was amazing this is the most healing poses I've ever tried, thank you sooo much I've been suffering from this pain more than 7 years in my life oh my god
Thank you for this video. I appreciate the full explanation of what is going on in my body, too! I am currently suffering quite badly and searching for the best therapies.
Same this pain is unreal. I will be at the nerve dr tomorrow morning . Idk if I can make it that long 😢
I feel so blessed to have come across your channel. A few days ago, my back gave out. I was in terrible pain standing up. could not sleep past 4 hours and getting out of bed was torture. Remarkably, walking did offer some relief, but bending, sitting and standing still caused extreme pain. It really sucks to have to fight thru pain like that and putting on pants is a chore. Day 4, and my mobility is slowly returning an hour or so after I rise, again thru much pain.
I feel like a visit to a chiropractor may help, but an not too motivated to have someone work that area that is under so much pain.
You present a very calm and educational method to understanding the workings of this pain. I take special note of your exercise routines. I appreciate these videos. Thank You. Subscribed.
Thanks Justin, hope it's helpful
Hello, did you know that sometimes pain originates from an internal organ? Nerve and blood endings can be behind chronic pain! For example: liver problems can lead to shoulder blade and intercoastal pain. The kidney can cause pain in the feet, etc...
Did you get better ?
I have watched numerous videos on this subject. I find your very helpful and easy to follow, liked the way you explained bulging disks and herniated.
You explained the anatomy and description of it very well! Thank you! I’ll try the exercises and see how it goes! My lower back been starting to hurt more over the past month. Where it hurts to twist and stretch sometimes.
So glad this video popped up in my feed! Thank you for this very informative and precisely described issues and movements to help people suffering from this horrible sciatica pain they're experiencing!
I was in a terrible car accident in 2008 that left me in a coma and traction in the hospital. I was bolted back together, literally, and sent home. Since then my back and hips have been all messed up, and I have spinal stenosis ( narrowing of the holes the nerves and spinal cord go through) and I've always had scoliosis, which accelerated from the trauma. Believe it or not I'm up walking around and doing things without support or of devices, like a walker or anything! I've had different kinds of injections all through my spine, everything BUT surgery on my spine and even had both hips replaced in summer of 2016! The injections and procedures have never been very beneficial, but having the sciatic nerves burnt ( often called ablation) helped a lot but the nerves grow and reconnect! I've never been taught the floor exercises here, so I'm going to try them! I do have herniated, bulging and flat out depleted discs ( I have degenerative disc disease also) ... so I'll be very careful with the floor exercises. The one that really gets me is the upward dog one.. I've always done that stretch not knowing what it was called but it is a huge help in releasing the tightness and pain across my lower back, and instantly relives a lot of the pain there! I know severe chronic pain very well, and it's hard to get started moving and healing , but I have learned the hard way that the old saying "if you don't move it you lose it" is absolutely true! I wish I'd known about some of these before, but I do now.. so I'll try them! Thank you, and bless you for helping/inspiring people to heal and strengthen themselves! 🙏💜💯⭐💪✌️
Hi Jennifer - oh wow, great you're on a healing journey. Keep going!
Hi Janet I am from Pakistan it's bad luck for us there is no healing and rehab centers I just injured myself in gym before 2years ago while leg pressing I just can't remember to lock weigh plates and it drops on my knees specially on left I just go to hospital for MRI and after MRI report were showing muscle spasm,disc bulge or narrowing or something at l5 or S1 I okey to do these all exercise I was just talking pain killers but there was instant relief so what do u think it will healed by doing these exercises easily
I am feeling constantly painp wich tablet i can take to rielef
This is so very helpful and well-rounded! Thank you so much
Love this video they make a whole lot of sense with my back pain my pinched nerd in my back
You gave me hope. God bless your soul.
I believe all the pains and sometimes, immobility or slow mobility that I feel tends towards sciatica issues. I have started with the stage one (crawling) exercises; will definitely be trying out the other ones.
Thanks......
Thank you! Now I understand what is going on and what is causing my pain. I know how I hurt myself. Now I can help in my come back. Thank you greatly for this information!
Glad it's helpful, Kathy!
I saw your class online, I had to make some changes because I can't get on the floor. I have PLS and did most of them in my chair. I must say that I felt better. Tomorrow, I will start walking again. Thank you!😊
wow! I am very very grateful to you sir for posting this. I pulled up my back while doing deadlifts more than 2 months ago. I had similar pain on my right leg nerve passing through back of my leg. I was not able to sit properly or bend for few days after that. Then it gradually healed but not fully. I didn't gain back the flexibility I had before this injury. I could still run, but while bending my back and touching the floor without bending my knees was hard and I was feeling the nerve pull from my back through my right leg. That stiffness and nerve pull was still there. Before this injury, I can touch the floor with my knuckles without bending my knee and just bending my back.
Then I tried the movements you mentioned. While doing the *Dog flow with chair* I felt the same sciatic nerve pull that I didn't feel in other exercises. Felt like some lock was released. Did that movement for 5 to 6 times. For the first 2 times, I had that nerve pull, but not in next times.
Then to test my flexibility, I tried to bend my back and touch the floor with my knuckles without bending my knees. Surprisingly, I was able to do it after 2+ months without much discomfort or tightness. That nerve pull is almost gone.
Thanks again for posting this. You did an immense help to me, and may god bless you with all the happiness.
Excellent explanation of the anatomy and the exercises! 🙌 Thank you!
Thanks, Kim!
Love the indepth info especially the guidelines on what to take and the dosage required. I love the practical step by step , I love the scientific explaination ws well as the diagrams .Absolutely awsome 👌
Glad it's helpful, Fathima!
This is the best video I have seen about sciatica. Excellent use of 3 dimensional props. THANK YOU!! :)
Amazing.. I love ur way of explaining the wholistic approach to deal with the pain .. your exercise.. advice and being practical & real about providing the right information .. thank u so very much. Keep the good work.
Love how informative this was!
Thank you doctor, it was that last excercise that did it for me. That one worked some magic on my spine. I was already doing cobra, cat cow, and bird dog. Though I think it was the elevated down/up dog that did it because I was in a standing position. I assume I was injured in an upright position due to the nature of my job, I pick up heavy steel cabinets from overhead and place them on the ground(without ever bending over due to their very large size) so my injury was a bit unique and I think it was caused by chronis pressure on my spine from the sides and above.
Thank you very much! I will try practicing the first 3 basic exercises. Have a great day.
Thank you for these stretches to do. Wad imoble last week due to bad hip pain other 🦵 pain in glute.
Brilliant as ever boss. I’ve had a recent disc issue. Couldn’t agree more, let the body do it’s thing and move! 👍🏻👍🏻
Presently, I’m in agony. I cannot sit at all. I can sleep a short amount only because of complete exhaustion. Eight weeks since onset. No injury. Started as a little back stiffness, then pain. I’m attending PT 2x a week. I’m going to try everything you have shown here. It’s worth a try. Thank you.
Sorry for your pain. I was in the exact situation 😔 to not being able to use the restroom, I know ( too much information), but sadly true. This was the recipe suggested asap. Step 1: Go healthy.
Step 2 hydration
Daily minimum hydration is half your body weight in ounces. I weigh 200 lbs, so 100oz water 💧 consumption
Step 3: Avoid the pain medicine
If it's not working, which in truth is not you know it's not, you're going to end up having more damage than pain. Kidney and liver, which resembles abdominal pain and lower back pain, so stay away.body needs Natura healing. Step 4 ice 🧊 only in the lumbar area do not exceed the time frame of longer icing is better. 20 min on, then 20 min wait ✋️ then 20 min again. 1 cycle. If possible, 3x Daily, but the more, the better but in cycles. Don't ice for hours cheating.
Step 5, avoid heat period, brings back inflammation
Step 6: Sleep on your back I know it sucks when your a side sleeper but the bed itself can do damage and misalign your posture regardless of pillow in between the legs. Lye on your back.
Step, 7 do no twist torso away from waist always move in same path as if your using upper strength to sustain and elevate legs in direction your wanting to move.
Step 8. Vitamins
Omega 3 fish oil depending on pill mg count 5000mg per day minimum. I bought 1000mg pills so I took 1 every hour throughout day. But for myself I took about 8000mg equal to 8 pills because I was stiff as a board and couldn't move 1 inch.
Vitamin D3 similar to 🌞 depending on pill or drops look at Iu's per day per capsule and take 10,000 ius per day.
Vitamin B2 riboflavin 20mg per day .
Vitamin B12 300mg
But to be easy when you purchase the Vitamin B's you can purchase Vitamin B-complex. It has all the B vitamin family b1,b2,b6,b12
LAST STEP
DO NOT DO ANY EXCERCISES PERIOD. REST, for few days let body heal reduce inflammation and let body self heal then slowly gradually do stretching but fix root problems first. Let's be honest we don't eat great and don't take our vitamins but I swear fixing root problems first then move forward. Baby steps. I'm out of first phase and now can see a corrective chiropractor for light exercises so I feel your pain I was there and anxiety and fear of everything and finances etc. Health first late bills later. God bless
@@MasChingonCustoms Amazing advice…and genuinely appreciated. Thank you 🙏
Have you looked at SIJD? My SI gives me sciatica for days until it releases. Worth a shot and I found the pain wasn’t from my back disc issues at all
Sending light and love your way. May you find relief
Thank you for this video, very informative....I am sharing with my daughter, who suffers from sciatic pain. I'm praying that's she does the exercises and finds relief.
I have a Spinal Cord Stimulator in my spine that I believe is causing Sciatica, again (had it after 1st spine surgery, and just let it eventually heal). Thank you for the video and exercises! Gives me something else to work on in physical therapy!
Excellent video that covers MANY great methods of recovery!! Subbed!
I diagnosed myself siatic nerve pain, all the symptoms discussed about it is what I’m suffering. Thank you for your channel. Will definitely try and follow your advises. 5 stars!👏👏👏
Keep going, Lani!
well, maybe it's better to go to the doctor for some x-rays and not self-diagnose. You can have all of those symptoms and maybe it's not the sciatic nerve, it's spondylitis, or you could have spinal lordosis...
@@TeacupAndRoses thank you for your advice. You’re correct, it’s better to see a doctor and I would do that 🙏🙏
@@lanimartin3113
Agree. Pain specialists incl an orthopaedic surgeon told me true sciatica isn’t common. Other issues can cause similar pain symptoms. Good luck.
I have sciatica just now. I’m in so much pain. Thank you for video
Thank you so very, very much! Most useful video I have found🙏🥰☀️
YES SIR! Right on point. This is THE BEST video I found not to only EXPLAIN the problem, but demonstrate how to solve it. I am a physiotherapist that suffered from this problem over 2 years. I will certainly share this video with whoever needs it. Thank you Mr. YOGABODY. Blessings to you.
PS The only observation I have is at minute 16:00 where some people might have difficulty lying back down in that fashion. It would be recommended to logroll rather that lying back straight down as you did.
Very well spoken and informative Lucas. Out of nowhere, 2 weeks ago I began to have progressively worse sciatica until the pain became unmanageable. Reducing that agony was my first priority regardless of any negative effects on the healing process! I am now able to sit long enough to explore exercises and optional treatments and will attempt a bit of walking and your countertop exercise. At 76, obese and handicapped, floor exercises are out unless a bed can be the platform. In any case Lucas, I just wanted to thank you for some vital info, and to compliment your presentation skills.
Thanks for your support, Rick! Keep going...
Probably the best explanation and teaching I’ve heard and seen hands down… definitely glad I came across this channel
DJ D - Thanks so much for your support!
Amazing explination! Now I know where I got my sciatica.. I got it from jumping so high on a rebound in basketball and got a huge back pain when landed I thought it was just an adjustment to my body since Im not consistent in sport usually I got instant pains around my body that goes away immediately by keep moving.. but this time its not.. Thank u so much.. hopefully i will recover. Been fighting this for almost a year now.. it sucks when working while sitting.. cant drive for so long..
Your teaching is so helpful. Many of us learn through seeing how a thing happens and your explanations are excellent! A couple years back I went through a bad 3 months with it. Now it's back on the other side ( balance!) and I will start your suggestions today. Thank you!
Thanks Deborah!
Great video. Explains my problem exactly. I will be doing these mobility movements for sure.
Glad it was helpful, Natalie!
Gr8 alternative for plank pose , so much easier to do with chair counter. Good ideas.
I have just watched this video and I am going to do it. I'm so impressed bec it's so informative. Thank you
The side twist stretch helped so much! But I'm still in too much pain for the downward dog 😔 thank you so much for this information and video
How was your pain now April
Hi Lucas, you are a great teacher. excellent explanation and presentation. I am sciatic sufferer aged 83. Most of my pain is now at the calf level when Ibend. I am going to try your exercises slowly. The second one is really hard but I will try my best to do it slowly by stages. Thank you so much ❤
YOGABODY Thank you very very much for sharing your knowledge and expertise. Our gifts are for the others to enjoy. Love and good vibes to you and to everybody who may read this. Namaste. JGD💖
I was just diagnosed with herniated disk - sciatica . A whole week of pure pain before I went for doctor care. Was sent home with medication steroids were ruled out due to diabetics. Very glad I saw this and definitely trying , thanks .
So informative! Thank you for the education & explanation in laymen’s terms 😊
Amazing presentation, amazing content , i'm really liking this channel.
Exactly! Same here i like it too.. very clear 🙏👏☺️👍🎉
I've done a few YogaBody courses. They never fail to impress. I'm really proud to be part of the YogaBody trainers
Запзи
Gracias
Amazing presentation . Thank you .
Namaste, What a great and extremely useful video. Thanks 🙏🏽 for your generosity. I have wrote down your 5 suggestions and will implement immediately.
I just did your exercise today I was in a lot pain I started fell better soon a starting, thank you so much
Hi Lucas, glad I came a cross your video . The exercises explained are slow and gentle I'm motivated to try them. I'm 58 years old and developed this sciatic condition travelling by bus. At the beginning the pain was so bad I could not sit for long hours at my desk and getting g up was pain filled. Since then I have been exercising looking at videos the severity has subsided, but is still there. Thanks for your simply explained video and encouraging detailed descriptions. Will try them and get back to you soon.
MM - 58 is young, keep stretching, keep going... pain free future is coming.
Never heard of sciatica but now it all makes sense to me. I've experienced a pain in my right butt for 2 years now and last couple of weeks it troubled me in walking. These exercises might help me get rid of the pain! I'm gonna try this!!! Thnx!
Hope it helps!
I okay thank you brother Motel formula
Thank you very much for the very helpful video. I've been suffering for almost two months with same symptoms. I will try the exercise once the pain is gone completely from my hip joint!
Did you get relief from this pain?
Thank you for the tutorial, hopefully it can help those who experience sciatica..👍👍
11:00 first pose:
Crawling
13:00 pointer pose
16:00 Twist
18:30 down dog up dog variation flow
Breathe in and out 🤣!! xxstell xxa proud auntie!!xxpush!! have you ever given birth!?xx
@@stellamarks3739 wtf thought this was about sciatica!
Well I do have a ciatica for the let eight months l 've been wondering.Thanks for the that informational.
Where can I get a doctor?
I live in Kenya Nairobi
Thanks a lot Lucas, your exercices are great and your advices are very true! I suffer from S shape scoliosis as well as cervical spondylitis!!!numbness is reaching my left arm and hand , my sciatic nerve is also very painful! I Am losing strengh at the left side so i cannot lift weights or do at least push ups 🥲I am in need of more exercices to reduce this debilitating pain please 🙏🙏🙏
im complaining lately about my thigh and leg pain your video will serve a big help for me..thank you for this video❤
Thank you Lucas for the exercise...all the best ...
Thank you so much for a very informative video ❤️
Honestly watching your video was very helpful and you give me hope that for what you saying not very scary can be heal by itself within 4-8 weeks body can fix it by it self.You explained very clear and educational way .I did what you showed in this video and I can feel right now the difference already.
A truly in depth well researched video
I am rarely impressed
Thank you for communicating so much info in such a clear way
Patti former RN
Wonderful! This is probably the best one out here. Thanks so much. Wonderful!