I am an old construction worker, and have been suffering from sciatica and low back pain since 1976. I learned this a few months ago. What a huge difference. I highly recommend this stretch for low back pain sufferers.
*21 Gun Salute. Doubting Thomas writes from Leeds, England, I watched this TH-cam video, I was in Sciatica pain agony, the doctor had been to my home earlier she said nothing could be done and prescribed Codeine, after watching this video I found a rolled up sleeping bag in its bag, placed it on the bed and laid on it for about 30 minutes, within 10 minutes the pain was easing (the first relief in 3-days) at the end of 30--minutes I got up and walked to the toilet to do a pee with no bother. Walked not hobbled and howled. This was 5 pm yesterday, at 10 pm I did another 20 minutes, this morning a slight ache but was able to go shopping to the supermarket and my unbearable pain as almost gone. Thank you. Thank you a million times. RW Leeds.*
I don't have sciatica however been suffering with bad lower back pain.tried this today and after afew minutes I heard and felt a giant click in my lower back and now I feel so much better.Thankyou Dr Berg from Sydney Australia
just a update. After watching this video yesterday, I did this stretch twice and by immediately back gain reduced by 70%. just one day. plan to keep doing it. Thank you so much!
I have sciatic nerve pain. I tried this technique, at first it was relaxing and the pain subsidized, but after 10 minutes it gave me a huge pain in my lower back, I couldn't stand or roll over for about 15 minutes. My supportive foam was too big. Asked my doctor suggested a smaller in diameter foam would work better. The foam support gave me a good sciatic nerve releive, but becarful. All respect to you Doctor 💯
Dr Berg. I started watching you 1 week ago. I gained 60 lbs over the last few years because of an injury and bad eating habits. I was at my wits end I came across you. I'm following your advice regards to my diet and I exercise regularly regularly. I've lost 3 inches of my waist and 2lbs in 1 week. I do Keto and IF together. It was hard at first but the cravings have gotten alot better. I replaced sodas with lemon water, electrolytes, green tea and coffee with butter. My eating window is getting smaller and smaller. I only eat when I am really hungry and I don't snack. Thx Dr Berg for teaching me how to actually get healthy and lose weight. FYI I'm diabetic, high cholesterol, low Thyroids and high blood pressure. My blood sugar has been normal and I haven't taken insulin in a days. Thx Dr Berg.
I had terrible sciatica pain for 20 years. It crippled me many times, keeping me unable to work or enjoy any part of my life. I thought I would always suffer. Finally, I read about the piriformus muscle and how it effects sciatica. I stopped sitting on my wallet, keep my back pockets empty and my sciatica pain went away within days and has never returned.
If you were sitting on your wallet for years than I guarantee that one side of your QL is solid rock and the opposite extremely tender. I can also guess, that your get a veritcal low back pain at L5 level. If you think that my guess is accurate, then you must take some action to fix your QL. I hope that helps.
I was suffering with sciatica since 2020 I didn’t even know was sciatica , when I visited Physiotherapist, they told me it’s osteoarthritis, they inform me to do Exercise from exercise booklet but it didn’t work but now I tried this. the pain has gone forever thank you very much Dr. I bought a roller and cut in half and I put on my back exactly as you described , but for one hour every night and morning now the pain is gone.
This is some kind of magic my sciatica has been killing me…I tried this one night after searching TH-cam for a while…and immediate relief…not doing 20 mins yet but this definitely works..Thank you so much!!
I came to this same conclusion about the stretching the lumbar. My method to correct scyatica was to place a water bottle between my lower back and the seat in my car while on my commute. Pain goes away immediately and the numbness in my foot and buns too. Thanks DR. B
Brilliant. I’ve seen this rehab exercise work countless times. TIP: Watch your posture, because if, for example, you continue to sit in a slouched position you will only be undoing all the good work!
Wow, thank you Dr Berg, the stretch is amazing, I tried many exercises on TH-cam and none of them worked, your video showed up and the same say I started the stretch I felt relief right away, I am on my third day twice a day and it just keeps getting better, I highly recommend the stretch to anyone who is having back and leg pain❤️
@nancyomenda6416 that's great to hear. God bless you. How high was the object you played on? I'm laying on a large foam roller right now and it's a little too high I think. I may have to start with a rolled up towel or put it on my bed so it sinks in some.
The sciatica when I was pregnant with my first baby was INSANE. I had it down both legs. If I bent over even slightly it felt like I was getting hot with a blow torch. I carried more inward than outward. I looked to be just 6 months pregnant at my due date. I am thinking that was a cause. At any rate I will still get some sciatic pain from time to time. I have been found to have lordosis of my lumbar spine. My tail bone is at nearly 90° at one point. I hope you do a video on how to get lordosis straightened out sometime as well. Thanks for the great info here!
As I am typing this comment I am currently dealing with sciatica , to the point I am currently using crutches to assist me with walking (it's that bad). Just watching your video has put me in a better mood and will be going to get me a roller and begin to try you method which I find to be factual and helpful. I will repost in a few days or so with a follow up. Thank you Dr. Eric Berg.
I have a 5-6in in foam roller. That thing has, literally, been the best investment I’ve ever made. I got it more for my upper back, and mid back but, it’s been a miracle worker for my low back, as well. ($5 at 5 Below)
I do this stretching everyday since I have back pain few months ago. It helped me a lot. At the beginning I couldn’t do longer time, now I can do around 15-20 mins. A suggestion for everyone, use a few bubble wraps and roll it, then secure it. Make a few and put them everywhere. So you can do the stretching anywhere anytime. I put one beside my bed, living room and my office. Whenever I’m sitting for too long and my back is getting stiff, I will do this stretching to relieve the stiffness.
@@the10th90 I do it with leg straight most of the time. However if it’s too hurt to do it, you may put your knees up, I do it with knees up sometimes. Feel your body, listen to your body needs.
I've been using a rolled up beach towel when I set in my favorite chair. It gives me relief from my sciatica pain. This video is very informative. I didn't know about the curve of the spine. I wish I had this information about 4 years ago it looks like I will be sleeping with my beach towel from now on.
Ya know what's freaky? I am sitting here in PAIN with this and here is your video!!! Pain straight down to my ankle! I do have degenerate L4 and L5 and it decided to act up a few days ago. Never knew about this stretch before! Can't wait to try it! Thank you!!
I didn't realize back pain would cause leg pain as well. This is very informative. I always have pain in my back but lately I have been dealing with a tremendous amount of pain in my legs.
So do I, I wS diagnosed w neuropathy, arthritis in knees n now a pinched nerve plus I have a long standing sleep disorder n have received NO HELP FROM DOCTORS, WHO te charging Medicare thousands😮😢
Thank you so much Dr Berg! I’ve been doing this now for a week and it’s unbelievable how I can get off bed every morning without saying “ichu” (pain expression). All of you out there who have sciatica problem please watch this video.
Dr Berg is the best thing happened to me. I’m so happy I found Him at TH-cam by an accident. I been on ketos for 11 days now and it’s been some ups and downs and just as today I feel better than I can remember. I actually started to cry of happiness. My knees and feet feels so much better but still have some pain in my lower back. I will follow this advice to also fix my back. Thank you so much Dr. Berg 🙏🏻🙏🏻
Thank you Dr Berg. I had one ortho Dr who even suggested that I wear low heel shoes. The way one stands on heels encourages the lower curve in the back as we balance. It worked for me and I can suggest it for other ladies - I wear 1.5 to 2 inch heels for work. Just putting it out there as it could work for someone else too.
Thank you so much for the explanation of sciatica in this video. "The loss of normal curve in your back" is an expression that i have never heard from any of the doctors that I have seen. I tried this roller foam stretch and was able to stand up straight again with most of my pain gone. I have tried many sciatica exercises in the last 6 months, but this exercise works like magic for me. Thanks again
@@Drberg eased off now not sure what triggered it, lasted about 40 hours. schurnced up a blanket under my lower back all i had handy seems to have worked thanks for the help
Thank you Dr Berg , I have been suffering from sciatica and lower back pain running down my leg . I am going to do this. The pain is unbearable at times. Thank you so much for helping all of us who suffer. ❤ From Ireland.
I have sciatica pain (1 year) that feels like a knife, and stenosis pain (2001) in my back. I wore off vertebrae from the stenosis. This has helped tremendously with the pain and ache I have felt. But I do stay in that position for at least 1/2 hour or more on an 8-inch memory foam mattress. When I do this I can sleep so much better. Thank you for the tip.
Wow! wow! wow! I have been in nonstop pain for months with little relief from various massages and stretches and THIS is THE game changer. I can only do five minutes at a time so I do five in the morning and five in the evening. I am stiff and barely able to get off the roller but THE RELIEF is worth it. My doctor had noticed the curve was gone in 2014. I thought it was an unusual comment. About six months later I started getting excruciating lower back spasms. It stopped me from running and enjoying life as I always had before. Walking miles daily has been a constant for me but recently it's become such a chore and exhausting dealing with the pain. This feels like a miracle cure. I am resolved into making it a daily habit to build on with strength training. Thank you! ❤
As a happy accident I had rolled up my dressing gown and did exactly what the doc suggested due to the pain I am in constantly and I did get temporary relief not realising this can potentially be a permanent way of relieving my pain now I have seen this I will be going out and buying one of these rolls and doing these stretches every night. OMG I am excited to see how its going to work on a permanent basis. Thanks Doc 👍
Hi, Im 42 yrs old & cancer surviver.l have severe,severe,,sevvere & chronic back pain in last spinals those you described.even l cant walk,sit and sleep l have taken approx 50 types of pain killer types medicines & still having. Thanks for sharing l will do that.kindly all of you pray for me. God bless you Dr😍
Hi. Dr Berg I have been seeing your videos actually every video on many issues and the remedies and guess what they all work that's amazing. Keep up the good work. God bless you.
Thank you for this! I am a massage therapist and I watch your videos so I can offer clients stretches and such to help them at home. I would like to mention though, sometimes sciatic nerve pain comes fromimpingement of the nerve by the piriformis muscle. Of course I’m not a doctor and maybe mri would also show the bulging disc. I appreciate all the great information you put out! I use it so often to help my massage clients!
.... Yes. I have an injured Piriformis, and it creates an issue for me ,due to a childhood injury that took 3 1/2 years total to heal from, on that side of my body. ... then another injury to the same side of my body in a car accident many years later, THEN the Piriformis injury in 2013. So it's been kinda tough, keeping myself from being in pain and trying to get myself back to a place where I was, before the Piriformis injury.
@@texasstardust6010 girl try therapeutic massage! Of course you normally have to ask for that specific area to be worked! Hope it continues to improve.
Thank you Dr. Berg, getting much relief with doing the exercise in this video, recently I had an MRI scan for another related condition and in the MRI they pickup a Tarlov cyst in the sacrum area of my spine, which I understand can cause Sciatica if irritated and I was doing very heavy leg presses at the gym which I have cut out of my routine completely now. I would like to see a video on Tarlov cyst when you can get the chance. Again thank you.
Thank you doctor! My father has been suffering from this Sciatica Pain since April this year! He's doing much better now after having Physiotherapy sessions for 15 - 20 days, but a little strain is still there. This video is going to be very useful for us! Thank you so much 🙏🏻 💓
@@Drberg Yesterday I showed this video to my father and he has already started doing the exercise since watching and his feedback is that it's very relieving and he's feeling even better!
I had a diagnosed bulging disc, probably from deadlifting years ago. It recently became unstable, triggering the nerve any time I bent over even slightly, causing terrible pain. I started doing this 20 min stretch 4-5 times a week and after a few months, to my surprise I was mysteriously able to touch my toes while standing, which I wouldn't recommend trying, it happened out of necessity while catching my balance climbing some chairs. Still going strong. In the beginning I followed up with a half bridge for about a minute to stabilize the buttocks and lower back after this stretch
I got a huge relief from following your instructions from your previous videos. The pain area has reduced drastically. I can now do a few medium weight deadlifts and burpees again. Now, it only hurts when I sit in a lazy posture. I hope it will eventually go away. If not, I have already recovered back to 90% anyway. Huge win. Thanks for sharing.
I do this regularly and it helps me a lot. I sometimes sleep like that with a smaller pillow. If possible, do a video on people who are double jointed like me. I suffer from sciatica on left side, around L5 and S1. Also shoulder pain and numbness, depending on the position of arms. Wake up a lot with tingling in hands. My shoulder also make a crack/pop like sound. Currently using Nurika 75 for nerve pain. Thank for all the great videos.
I don’t have sciatica but wake up every morning feeling stiff low back pain. I relieve it with heat pad and vow to strengthen those muscles with exercise. I didn’t have a big foam roll pad but used a smaller foam noodle just to try for a few minutes and I was surprised by the big relief. I do plan to exercise but thanks so much for the information regarding importance of lower back curve.
See these videos as they may help: th-cam.com/video/DgoF2Nr6S3A/w-d-xo.html th-cam.com/video/q8gp6MMUe58/w-d-xo.html th-cam.com/video/eDIrsV01SLI/w-d-xo.html Dr. Berg's Support Team.
@@Drberg Thank you! Of the three videos, I tried the quadriceps stretch yesterday and last night. The tightness and pain in my lower back were so minimal this morning that I could easily bend down as I reached for my slippers! After a few years of waking up stiff and sore, I call that a miracle! Amazing.
I'm so happy to see your video. I have had SI injections and lower spine injections which have been very temporary relief. I can't wait to start the stretch you've demonstrated. You give me hope. Thank you so very much.
Thank you Dr Berg. I appreciate how much you care and for spreading the truth. My families health has improved immensely following you these past few years. I wish you and your loved ones good health and prosperity always.
Thank you so so much for this vedio. I was suffering from terrible sciatica pain . It was in my lower back radiating down to my left leg and sometimes right My pain used to worsen when i bend down long sitting and long standing. I was very disturbed with this. I tried using this lower back cushion and my pain just vanished within 3 days. truly magical. Thanku once again Dr Breg .
Why can't doctors help you? Other than send you out for MRI'S, give you pills after pills and physical therapy that only works for a few weeks. I will definitely do this. Thank you so much, Dr. Berg I'm buying the B1 and B6. Dr. Berg I get B12 injections I hope this is good for me. Love you ❤
Thank you Dr. I watched your video last week and started the exercise, it’s like magic. It’s not comfortable though, but I got relieved immediately and the pain is bearable now, thank you so much.
Thank you Dr. Berg for this amazing information and stretching technique. I used a cut up foam pool noodle and was shocked at how tight that area is. I look forward to the relief I’ll get from this stretch. Thank you!
A customer of mine way back gave me a gift for my lower back pain. It was a foot long piece of 3"or 4" dia. firm foam pipe insulation inside a tube sock. You can wash the sock and always be clean and it as you say actually works.
At this point, Dr. Berg, You're watching and listening to me; I'm convinced! Oddly enough, I don't mind, you're listening and watching to help me 💖 🫂 Thank You Good Sir 🤸🏾♀️🤸🏾♀️🤸🏾♀️
Dr Berg, for the last four months my sciatic nerve has been pinched. I saw this video weeks ago and didn’t try it because I was so afraid it would make it worse. Yesterday I started to feel my back slipping back and starting to hurt more again so I finally didn’t this stretch on my roller. Today I am happy to say that I don’t feel sciatic pain anymore AND the foot fascia pain I had has diminished so much that I realize it was all caused from my back. Thank you for sharing your knowledge and hopefully I will be back to doing martial arts again.
Dear Dr Eric Berg I had pain in my right leg for the first time in my life , I seventy years young , and I was scared , I didn't know what the problem is . !!! I saw your video and I did the exercise for only ten minutes , it did go away . Thank you very much and God bless you
Thank you so much Dr. Berg I will absolutely be doing this stretch and those recommended in the other video. My joints, discs, etc. have been degenerating for years but I don't know why or what I can do to avert as much further damage as I can. I'm wondering if you could help me with the minerals etc. that I should have my GP test for when I go for my yearly blood test. By the way I'm 57 and was working towards a full on Keto diet last spring when I pinched a nerve in my back. I was a huge fan, follower, subscriber at that time but things kind of went south over the past year. I'm ready to work towards a better live with a hip surgery coming up within the next 6 months (Hopefully) I'm Canadian and even though healthcare is paid for out of our taxes we more than pay for it twice if you consider the pain & suffering the "Wait Times" bring now approaching 2-4 years for some surgeries in my home province of PEI. I've recently begun riding my recumbent trike again since storing it away near 4 years ago because of the mental pain that riding caused. A driver impaired by drugs and alcohol ran down my beautiful beloved French Teacher girlfriend as she cycled one evening. The driver sped for home so the family could hide and protect him from prosecution for "Impaired Driving" The police dogs found him the next day but it took just over a year for him to take any responsibility whatsoever. He received 2 years but don't worry he was out sooner. Depending on whether it's an apartment complex like facility or more of an institution inmates only serve between 2/3rd's and 3/4's of their sentence. I digress, It surprised me to find that that my seated position on my trike results in much less bone on bone contact then walking so I'm hopeful that I can return to my beloved cycling although I don't foresee me ever being able to cycle 160 miles in one day again like I did in my 50th year..... 90-100 miles used to be a Sunday Ride for me. lol Thank you again for any help, I want to say that I like you Dr. Berg you seem like a good man.
Do NOT ignore your back people, take care of it! I "worked through the pain" and it landed me doing chiropractic therapy for a year and a half...EVERY DAY. I was bent over in an L shape, it was BAD! But my back is stronger than ever and I know how to take care of it now. Spinal decompression is the most amazing thing ever! I love my chiropractor and am so very thankful for him!
What I love about this video is that when Dr. Berg holds up each of these foam rollers you can see a dip in the middle-meaning each were used repeatedly, ie., he has actually used each of them to properly evaluate their effectiveness 👍🏼
Thanks doc. I had a fusion between L4 and L5 about 47 years ago and the pain always comes back. I always did stretch exercises when the pain comes back. This makes a whole lot of sense .
I ve had the most extreme type of debilitating sciatica about 18 months ago(still in the final steps of recovery). We decided not to go to surgery just last month. Once i got the cortisone injection and able to dilute the inflation (and able to move) what helped me the most actually was the McKenzie stretch and always sleeping on my belly with a pillows under my neck to give myself a small McKenzie curve during night. Right now im practicing Ben Patrick's "kneeovertoes" technique for a stronger and mobile legs where the pain appears. Finally im looking into the device called "reverse hyper" to straighten the exact spot on the lower back that is problematic. Wanted to share if this can help someone.
I suffered from sciatica and I ended up in the ER for it a few times. I drove to the ER. It came and went but was always triggered when I bent down or moved certain direction and the pain was awful for a couple of days or around a week. I still managed to go to the gym and work but eventually, I was thinking of surgery due to hardships in life due to pain. One day at a motorcycle shop an older man observed me moving slowly and leaning in my left direction with visible pain on my face and he advised me to try out the roller. I wish I could go back and thank him for this simple suggestion that changed my life and allowed me to continue to work beyond my retirement. I was at my local gym and something he told me to do I did. As I lay down I felt something “slip” and scared the heck out of me. I did it again and felt something “slip” again in my back and suddenly my pain was almost gone. It was incredible! I almost cried from being pain-free! His suggestion of using a roller saved me. This video is great and I do 20 minutes per exercise with a roller. I'm never going to be 100% but I know how to manage and prevent. Roller saved me. Thank you for this video. 🎉❤
Hello sorry exercises with roller you mean just laying on it for 10,20 minutes per day I got this problems and the pain still do not go away even with exercises from physiotherapy i need go back to work it's taken 2 month now thank you for advice
Thank you Dr Berg! I had really bad sciatica pain! I started doing this stretching exercise after watching your other video. I started doing this with a big rolled up towel and at this time my siactica pain is gone!😃👍🎉
Thank you for posting this, I am experiencing this condition right now for about the last 7 days and the pain can be excruciating. I have experienced this off and on for my entire life. Unfortunately I’ve had chores which I could not put off and had to work through the pain. I will find and buy one of those cushions asap and start treatment.
Thanks a lot Dr Berg I'm being follow you for long time and I'm being suffering of this pain for over ten years and I did try this technique yesterday and vuala I did get a big relief like 70% of the pain is gone ...thanks a lot Dr!!!!
I have a smooth foam roller and one that's super knobby. I call one my racing slick roller and the other my off-roading roller. LOL I use the knobby one 99% of the time to kind of stretch things out. First time I used it it hit every...single...tender spot on my back, but now I'm used to it and love it. I'm going to try the smooth one for this exercise.
i always feel tightness and slight pain doing any sciatica stretches and maybe this is a coincidence but ever since i started grabbing on to my doorframe and planking myself up till my feet touch the ceiling my back has been feeling better. probably a combination of things but thats when i finally started feeling better after about 3 years of no relief.
I cant describe how painfun it is to anyone around me. Even when i say it hurts so much. No one understand how it feel to me. Im glad i come to this video of Dr Berg.. you guys understand what pain im talking about. Thank u Dr.. i will keep working on your advice.
Thank you Dr. Berg, this is helpful. I was diagnosed with pyriformis syndrome a month ago, I've been suffering with back pain for many years, had back surgery in 2015 and now i need surgery again but I refuse because the last surgery i had was my a success.
I've had L4-s1 fused with hardware after lamectomy and then hardware removed. Three back surgeries in same area in three years , lots of scare tissue as wellI and I still get sciatica pain occasionally but have found the piriformis muscle that lays across the sciatica nerve is the cause. This type of pain will not (usually) go past the knee, where "true" blown disc sciatica will go down to the foot and toes. The figure four stretch and lunges help greatly along with the foam roll stretch your showing ( not that low for me personally ) and maintaining a solid core and posture correcting exercises. Thanks Dr Berg.
Thanks Doc. This past few day i been having back pain, and when i sit in certain positions i can feel my leg weakening with a dull pain slowly going down to my knee.
@@Drberg I'm in excruciating pain. I'm a volleyball athlete and a spiker, for the past week my left lower back is affected. I'm following your suggestion Dr. Berg with yoga stretches. I definitely feel way better already in just 3 days. Thank you so much. Love from India.
Iike how he doesn't waste your time running all over the place before giving a solution like some others do. Thanks for making you solutions straight to the point and doable.
Or you can just do McKenzie stretch’s, cobra stretch, cat-curl, anything where you go through lumbar extension actively. Flexion shouldn’t be avoided though, your spine is meant to flex/extend. Even better, walk, keep moving, slowly introduce gym exercises.
I suffer so much from this from a car crash at 26, I'm now 41 and this ruins your life. I've had 7 surgeries and countless physio therapy...I'll certainly try this out. Thank you for the quality content.
I used a yoga stretch pose where you sit on the ground with one leg crossed over the other which has you sitting on your lower legs heel. This instantly made my sciatica go away. It's not an easy stretch to do though.
The exercise has changed my back pain significantly, 19 years of pain is quickly coming to an end. I use different size pillows also do inversion table with a lumbar support.
I have the L4 and L5 slipping out and crashing my nerves, and lost the curve. Doing physio and I slowly started to walk again. But I can still feel the sciatic nerve most of days.
Go try a chiropractor, I’m suffering from that too, my L4,L5,L6 and S1 were effected. He told me sleep on a hard surface (the floor) and to not bend down. It has relived some pain. Hope it helps.
My husband has suffered with sciatic nerve pain for years. Recently bought him a lower back stretching tool. He’s been using it for several months now, without any flare ups. He says, his back hasn’t felt this good in years!
Thank you for sharing😊. I started doing this 10 minutes a day and now im doing 20 minutes a day and gradually do it twice a day. I do feel better afterwards and straighter when standing. So thank you!
Eating a diet high in sodium, low potassium and low in iron causes back issues from what I've seen. Adopted a high potassium diet (eating bananas, dates), low sodium, and getting enough iron was enough to fix these lower back issues.
@@chuckiegravesfield3170 when I had back pain, bananas provided the fastest relief. Tried avocados, they're too energy dense to get a large amount of it in your system.
WOW WOW WOW Again, just what I needed I find this while opening you tube. Started to move and carrying heavy items my back was signaling me of discomfort. THANK YOU AGAIN! 🌈
I do the foam roller for my back. Since the last video you did on it and it makes a huge difference. Also I'm ready to push the time longer. Thanks Dr Berg
You can take a bath towel and fold it halfway the long way...along its length. Then roll it up and make a roll with it. After a week or two of using this one towel roll, you can increase its diameter by rolling it into another towel folded along its length. The increased diameter will increase the stretch. I have found if some people use too large a diameter roll too soon they may actually get worse back pain. In this case start with a smaller roll that does not irritate your back and slowly progress over time to slightly increasing the diameter of the roll. I find that I do not need anything larger than a two towel diameter roll. A way too large roll can be irritating to some backs. If a roll irritates your back then start small for a short period of time and over weeks progress slowly. Remember to place the roll at L2 which is the upper part of your lower back... Just below your lowest rib. Avoid putting the roll very low at L4-L5 level as that can worse pain for some people already with a back problem.
Another caveat and maybe you already have a video on this but along with the stretching, it’s good to strengthen those supporting muscles for the length that you’re creating in those ligaments. So exercises like the prone row, or the locust pose are going to be very beneficial with the stretching as well.
Pulled my back three weeks ago on a Sunday. Doctor, PT, walked with a cane. Just this Saturday I woke up with HUGE butt pain screaming down my leg to my ankle. I've watched hours of YT videos trying all kinds of really painful stuff. But this I can do. Back to PT tomorrow and doctor when he can fit me in.
Inversion tables can really help stretch and "unkink" your spine and at least temporarily relieve some of the pinched nerve issues. But the biggest factor in back and leg pains is posture and strengthening the muscles you use to stand and balance yourself. The best exercise I found was laying flat on your back and doing leg lift and hold exercises where you raise your legs an inch or two off the ground and hold them straight for a period of time, then lower, and repeat. You can also do spreads while the legs are raised to get more range of motion muscles. Also, in the same position slowly lift your legs to a 90 degree angle or even attempt to pull them as close to your chest while keeping them straight. Similar to when you stand and bend to touch your toes, only lying on your back and pressing the small of your back flat to the floor. It's almost all caused by poor posture and weak muscles. Sit better and strengthen the core.
Doc, I love this stretch BUT...it's a VERY DANGEROUS stretch if you don't know where to place that foam roller. AND, if you don't know that you need to support your low back with something. I was doing this stretch and it felt great. The muscles in the mid to lower part of my back relaxed like they hadn't in a long time. BUT, I needed to curl my knees into my chest after every session because my lower back was in so much pain from being in that position for so long. I had to stop doing it because the pain in my lower back almost became permanent. No joke. I had to go to therapy sessions for my back to help. So, if you can maybe make an addendum video on how to properly place the foam roller and how to properly support the lower back during the stretch so that you don't have that excruciating lower back pain afterwards, I would love to see that video. Thanks. :)
I am an old construction worker, and have been suffering from sciatica and low back pain since 1976. I learned this a few months ago. What a huge difference. I highly recommend this stretch for low back pain sufferers.
*21 Gun Salute. Doubting Thomas writes from Leeds, England, I watched this TH-cam video, I was in Sciatica pain agony, the doctor had been to my home earlier she said nothing could be done and prescribed Codeine, after watching this video I found a rolled up sleeping bag in its bag, placed it on the bed and laid on it for about 30 minutes, within 10 minutes the pain was easing (the first relief in 3-days) at the end of 30--minutes I got up and walked to the toilet to do a pee with no bother. Walked not hobbled and howled. This was 5 pm yesterday, at 10 pm I did another 20 minutes, this morning a slight ache but was able to go shopping to the supermarket and my unbearable pain as almost gone. Thank you. Thank you a million times. RW Leeds.*
I don't have sciatica however been suffering with bad lower back pain.tried this today and after afew minutes I heard and felt a giant click in my lower back and now I feel so much better.Thankyou Dr Berg from Sydney Australia
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just a update. After watching this video yesterday, I did this stretch twice and by immediately back gain reduced by 70%. just one day. plan to keep doing it. Thank you so much!
Same here 👍
Has it helped ?
@@SwiiFFtAyala Yes, it has honestly has.
Same with me.
Mine back pain has officially gone.
I have sciatic nerve pain. I tried this technique, at first it was relaxing and the pain subsidized, but after 10 minutes it gave me a huge pain in my lower back, I couldn't stand or roll over for about 15 minutes. My supportive foam was too big. Asked my doctor suggested a smaller in diameter foam would work better. The foam support gave me a good sciatic nerve releive, but becarful. All respect to you Doctor 💯
Dr Berg. I started watching you 1 week ago. I gained 60 lbs over the last few years because of an injury and bad eating habits. I was at my wits end I came across you. I'm following your advice regards to my diet and I exercise regularly regularly. I've lost 3 inches of my waist and 2lbs in 1 week. I do Keto and IF together. It was hard at first but the cravings have gotten alot better. I replaced sodas with lemon water, electrolytes, green tea and coffee with butter. My eating window is getting smaller and smaller. I only eat when I am really hungry and I don't snack. Thx Dr Berg for teaching me how to actually get healthy and lose weight. FYI I'm diabetic, high cholesterol, low Thyroids and high blood pressure. My blood sugar has been normal and I haven't taken insulin in a days. Thx Dr Berg.
Well done!! Continue to move is my advice, because the body was designed to move! 😊🙏🏼
@@GhostOfRT300 Thx. Each day gets easier and my body is changing.
That’s impressive. Glad you’ve found a winning method.
He is amazing and so are you! Good job!
Look into amino acid L-Tyrosine for your thyroid
I had terrible sciatica pain for 20 years. It crippled me many times, keeping me unable to work or enjoy any part of my life. I thought I would always suffer. Finally, I read about the piriformus muscle and how it effects sciatica. I stopped sitting on my wallet, keep my back pockets empty and my sciatica pain went away within days and has never returned.
Please help me how u treat your sciatica bcz am dying of pain now 4 years
If you were sitting on your wallet for years than I guarantee that one side of your QL is solid rock and the opposite extremely tender. I can also guess, that your get a veritcal low back pain at L5 level. If you think that my guess is accurate, then you must take some action to fix your QL. I hope that helps.
@@dambyafiona7444 stretching only increased my sciatica,shortening and strenghting piriformis muscle helped.
You can give me the contents of your wallet … if it would be of any help! 😅🤣✌️
Been there done that
I was suffering with sciatica since 2020 I didn’t even know was sciatica , when I visited Physiotherapist, they told me it’s osteoarthritis, they inform me to do
Exercise from exercise booklet but it didn’t work but now I tried this. the pain has gone forever thank you very much Dr. I bought a roller and cut in half and I put on my back exactly as you described , but for one hour every night and morning now the pain is gone.
This is some kind of magic my sciatica has been killing me…I tried this one night after searching TH-cam for a while…and immediate relief…not doing 20 mins yet but this definitely works..Thank you so much!!
I can't believe it. After watching countless videos this is the one that is actually providing relief from my sciatica paint! God Bless You!
I feel very blessed to have found you on TH-cam. I long ago lost faith in doctors, thank you for all you do for real health
Thank you Dr Berg. This is huge for those of us suffering from this serious back pain 😇
From time to time I feel numbness on my spinal. Now it started to disappear since doing low carb since September of last year. 😒
I came to this same conclusion about the stretching the lumbar. My method to correct scyatica was to place a water bottle between my lower back and the seat in my car while on my commute. Pain goes away immediately and the numbness in my foot and buns too. Thanks DR. B
Yeah, longer drives are killing me. Runs all the way down my hamstring/calf.
@@carl8568 yes long drives with sciatica are worse than sleeping on the wheel
I do every exercise I can find, every night before bed. Consistency is key. Thanks for sharing.
nutrition is key
Prayer is key 😅
Brilliant. I’ve seen this rehab exercise work countless times. TIP: Watch your posture, because if, for example, you continue to sit in a slouched position you will only be undoing all the good work!
Wow, thank you Dr Berg, the stretch is amazing, I tried many exercises on TH-cam and none of them worked, your video showed up and the same say I started the stretch I felt relief right away, I am on my third day twice a day and it just keeps getting better, I highly recommend the stretch to anyone who is having back and leg pain❤️
Thank you appreciate your info
Experiencing back and leg pain.....am going to try this
@@nancyomenda6416 Did it help? My give it a go.
@@GlenHydenYeah it''s better now,thanks
@nancyomenda6416 that's great to hear. God bless you.
How high was the object you played on? I'm laying on a large foam roller right now and it's a little too high I think. I may have to start with a rolled up towel or put it on my bed so it sinks in some.
The sciatica when I was pregnant with my first baby was INSANE. I had it down both legs. If I bent over even slightly it felt like I was getting hot with a blow torch. I carried more inward than outward. I looked to be just 6 months pregnant at my due date. I am thinking that was a cause. At any rate I will still get some sciatic pain from time to time. I have been found to have lordosis of my lumbar spine. My tail bone is at nearly 90° at one point. I hope you do a video on how to get lordosis straightened out sometime as well. Thanks for the great info here!
As I am typing this comment I am currently dealing with sciatica , to the point I am currently using crutches to assist me with walking (it's that bad). Just watching your video has put me in a better mood and will be going to get me a roller and begin to try you method which I find to be factual and helpful. I will repost in a few days or so with a follow up. Thank you Dr. Eric Berg.
Any news?
I have a 5-6in in foam roller. That thing has, literally, been the best investment I’ve ever made. I got it more for my upper back, and mid back but, it’s been a miracle worker for my low back, as well. ($5 at 5 Below)
That's my problem area too (mid back) icing it while I'm typing now. Thank you for the tip, I will buy mine right away!
Oh wow ok im gonna look for roller
Leah Gail
Where is 5 Below? I've NEVER heard of this store!🤔
Thanks for your help, as I'd like to get the same cushion.
@pamelatimbush3762 You can do a search for Five Below locations, and then you can enter your city or zip to find if there is one in your area. 😊
Thank you for sharing!
I do this stretching everyday since I have back pain few months ago. It helped me a lot. At the beginning I couldn’t do longer time, now I can do around 15-20 mins. A suggestion for everyone, use a few bubble wraps and roll it, then secure it. Make a few and put them everywhere. So you can do the stretching anywhere anytime. I put one beside my bed, living room and my office. Whenever I’m sitting for too long and my back is getting stiff, I will do this stretching to relieve the stiffness.
Thank you for the tips
Your welcome
Dr berg
Hi! Do you know if your knees should be raised or flat?
@@the10th90 I do it with leg straight most of the time. However if it’s too hurt to do it, you may put your knees up, I do it with knees up sometimes. Feel your body, listen to your body needs.
I've been using a rolled up beach towel when I set in my favorite chair. It gives me relief from my sciatica pain.
This video is very informative. I didn't know about the curve of the spine. I wish I had this information about 4 years ago it looks like I will be sleeping with my beach towel from now on.
Ya know what's freaky? I am sitting here in PAIN with this and here is your video!!! Pain straight down to my ankle! I do have degenerate L4 and L5 and it decided to act up a few days ago. Never knew about this stretch before! Can't wait to try it! Thank you!!
I didn't realize back pain would cause leg pain as well. This is very informative. I always have pain in my back but lately I have been dealing with a tremendous amount of pain in my legs.
Like a barrel of monkeys.
It is awful
So do I, I wS diagnosed w neuropathy, arthritis in knees n now a pinched nerve plus I have a long standing sleep disorder n have received
NO HELP FROM DOCTORS, WHO te charging Medicare thousands😮😢
@@gingermonroe4153Is it the saphenous nerve?
Thank you so much Dr Berg! I’ve been doing this now for a week and it’s unbelievable how I can get off bed every morning without saying “ichu” (pain expression). All of you out there who have sciatica problem please watch this video.
Dr Berg is the best thing happened to me. I’m so happy I found Him at TH-cam by an accident. I been on ketos for 11 days now and it’s been some ups and downs and just as today I feel better than I can remember. I actually started to cry of happiness. My knees and feet feels so much better but still have some pain in my lower back. I will follow this advice to also fix my back.
Thank you so much Dr. Berg 🙏🏻🙏🏻
Thank you Dr Berg. I had one ortho Dr who even suggested that I wear low heel shoes. The way one stands on heels encourages the lower curve in the back as we balance. It worked for me and I can suggest it for other ladies - I wear 1.5 to 2 inch heels for work. Just putting it out there as it could work for someone else too.
I always appreciate the visuals, Dr. Berg. Thank you.
Very glad to be of help, thanks for watching!
Thank you so much for the explanation of sciatica in this video. "The loss of normal curve in your back" is an expression that i have never heard from any of the doctors that I have seen. I tried this roller foam stretch and was able to stand up straight again with most of my pain gone. I have tried many sciatica exercises in the last 6 months, but this exercise works like magic for me. Thanks again
Honestly curious- have you kept doing this and is your pain still gone?
i'm currently in pain and this vid popped up😭 thank youuuuu
same for me
Hello! I'm happy to know that you found the post useful. Thanks for watching.
@@Drberg eased off now not sure what triggered it, lasted about 40 hours. schurnced up a blanket under my lower back all i had handy seems to have worked thanks for the help
Thank you Dr Berg , I have been suffering from sciatica and lower back pain running down my leg . I am going to do this. The pain is unbearable at times. Thank you so much for helping all of us who suffer. ❤ From Ireland.
You're very welcome!
I'm so glad you are doing videos on posture issues, your videos on these topics are old and I'm glad you are making the videos on these topics again
I have sciatica pain (1 year) that feels like a knife, and stenosis pain (2001) in my back. I wore off vertebrae from the stenosis. This has helped tremendously with the pain and ache I have felt. But I do stay in that position for at least 1/2 hour or more on an 8-inch memory foam mattress. When I do this I can sleep so much better. Thank you for the tip.
Come devo fare ,non capisco la lingua inglese...che monument devo fare ,non vede non fa vedere come si fa ...Grazie mille !!
Is this exercise safe for lumbur stenosis?
Wow! wow! wow!
I have been in nonstop pain for months with little relief from various massages and stretches and THIS is THE game changer. I can only do five minutes at a time so I do five in the morning and five in the evening. I am stiff and barely able to get off the roller but THE RELIEF is worth it.
My doctor had noticed the curve was gone in 2014. I thought it was an unusual comment. About six months later I started getting excruciating lower back spasms. It stopped me from running and enjoying life as I always had before.
Walking miles daily has been a constant for me but recently it's become such a chore and exhausting dealing with the pain.
This feels like a miracle cure. I am resolved into making it a daily habit to build on with strength training.
Thank you! ❤
0
As a happy accident I had rolled up my dressing gown and did exactly what the doc suggested due to the pain I am in constantly and I did get temporary relief not realising this can potentially be a permanent way of relieving my pain now I have seen this I will be going out and buying one of these rolls and doing these stretches every night. OMG I am excited to see how its going to work on a permanent basis. Thanks Doc 👍
Hi,
Im 42 yrs old & cancer surviver.l have severe,severe,,sevvere & chronic back pain in last spinals those you described.even l cant walk,sit and sleep l have taken approx 50 types of pain killer types medicines & still having.
Thanks for sharing l will do that.kindly all of you pray for me.
God bless you Dr😍
I've been doing this for some time now, and yes, what a relief! Thank you for demonstrating this.
This was debilitating for me in my 30's Dr. Berg. I always blamed it on stress.
My Mom was just 25 yo when she had frequent and unbearable sciatica nerve pains. And yes, she had a lot of stress too.
Of course it is stress. Actualy it is iliopsoas syndrome. Choking from inside. Fight or flight mode always on.
Hi. Dr Berg I have been seeing your videos actually every video on many issues and the remedies and guess what they all work that's amazing. Keep up the good work. God bless you.
Thank you for this! I am a massage therapist and I watch your videos so I can offer clients stretches and such to help them at home. I would like to mention though, sometimes sciatic nerve pain comes fromimpingement of the nerve by the piriformis muscle. Of course I’m not a doctor and maybe mri would also show the bulging disc. I appreciate all the great information you put out! I use it so often to help my massage clients!
....
Yes. I have an injured Piriformis, and it creates an issue for me ,due to a childhood injury that took 3 1/2 years total to heal from, on that side of my body. ... then another injury to the same side of my body in a car accident many years later, THEN the Piriformis injury in 2013. So it's been kinda tough, keeping myself from being in pain and trying to get myself back to a place where I was, before the Piriformis injury.
@@texasstardust6010 girl try therapeutic massage! Of course you normally have to ask for that specific area to be worked! Hope it continues to improve.
@@tandye0014 ...thank you, that was kind of you . 🙂😊🙏🏻
Thank you Dr. Berg, getting much relief with doing the exercise in this video, recently I had an MRI scan for another related condition and in the MRI they pickup a Tarlov cyst in the sacrum area of my spine, which I understand can cause Sciatica if irritated and I was doing very heavy leg presses at the gym which I have cut out of my routine completely now. I would like to see a video on Tarlov cyst when you can get the chance. Again thank you.
Thank you doctor! My father has been suffering from this Sciatica Pain since April this year! He's doing much better now after having Physiotherapy sessions for 15 - 20 days, but a little strain is still there. This video is going to be very useful for us! Thank you so much 🙏🏻 💓
Very glad to be of help, thanks for watching!
@@Drberg Yesterday I showed this video to my father and he has already started doing the exercise since watching and his feedback is that it's very relieving and he's feeling even better!
@@reyakarmakar4383 ir
Sounds good
@@DrbergI have grade 1 spondylolisthesis with L5 slipped forward. Will this excersize push it even further?
I had a diagnosed bulging disc, probably from deadlifting years ago. It recently became unstable, triggering the nerve any time I bent over even slightly, causing terrible pain. I started doing this 20 min stretch 4-5 times a week and after a few months, to my surprise I was mysteriously able to touch my toes while standing, which I wouldn't recommend trying, it happened out of necessity while catching my balance climbing some chairs. Still going strong. In the beginning I followed up with a half bridge for about a minute to stabilize the buttocks and lower back after this stretch
I got a huge relief from following your instructions from your previous videos. The pain area has reduced drastically. I can now do a few medium weight deadlifts and burpees again. Now, it only hurts when I sit in a lazy posture. I hope it will eventually go away. If not, I have already recovered back to 90% anyway. Huge win. Thanks for sharing.
Damn, i am suffering L4-L5 slipped disc. Having huge trauma on deadlift......
Dr Berg, I can’t believe with the result I have pain 15 years and I do the exercise one week now 20 minutes a day it’s working thank you very much💕💕💕
I do this regularly and it helps me a lot. I sometimes sleep like that with a smaller pillow.
If possible, do a video on people who are double jointed like me. I suffer from sciatica on left side, around L5 and S1. Also shoulder pain and numbness, depending on the position of arms. Wake up a lot with tingling in hands. My shoulder also make a crack/pop like sound. Currently using Nurika 75 for nerve pain.
Thank for all the great videos.
You are the best Dr. Berg! Thank you.
I don’t have sciatica but wake up every morning feeling stiff low back pain. I relieve it with heat pad and vow to strengthen those muscles with exercise. I didn’t have a big foam roll pad but used a smaller foam noodle just to try for a few minutes and I was surprised by the big relief. I do plan to exercise but thanks so much for the information regarding importance of lower back curve.
See these videos as they may help:
th-cam.com/video/DgoF2Nr6S3A/w-d-xo.html
th-cam.com/video/q8gp6MMUe58/w-d-xo.html
th-cam.com/video/eDIrsV01SLI/w-d-xo.html
Dr. Berg's Support Team.
@@Drberg Thank you! Of the three videos, I tried the quadriceps stretch yesterday and last night. The tightness and pain in my lower back were so minimal this morning that I could easily bend down as I reached for my slippers! After a few years of waking up stiff and sore, I call that a miracle! Amazing.
I'm so happy to see your video. I have had SI injections and lower spine injections which have been very temporary relief. I can't wait to start the stretch you've demonstrated. You give me hope. Thank you so very much.
You're welcome. Hope this will help you.
Thank you Dr Berg. I appreciate how much you care and for spreading the truth. My families health has improved immensely following you these past few years. I wish you and your loved ones good health and prosperity always.
Thank you so so much for this vedio. I was suffering from terrible sciatica pain . It was in my lower back radiating down to my left leg and sometimes right My pain used to worsen when i bend down long sitting and long standing. I was very disturbed with this. I tried using this lower back cushion and my pain just vanished within 3 days. truly magical. Thanku once again Dr Breg .
Why can't doctors help you? Other than send you out for MRI'S, give you pills after pills and physical therapy that only works for a few weeks. I will definitely do this. Thank you so much, Dr. Berg I'm buying the B1 and B6. Dr. Berg I get B12 injections I hope this is good for me. Love you ❤
Thank you Dr. I watched your video last week and started the exercise, it’s like magic. It’s not comfortable though, but I got relieved immediately and the pain is bearable now, thank you so much.
Thank you Dr. Berg for this amazing information and stretching technique. I used a cut up foam pool noodle and was shocked at how tight that area is. I look forward to the relief I’ll get from this stretch. Thank you!
Thanks for the suggestion. Is it a normal pool noodle what you use?
@@lone8869 Yes, I think it’s a good diameter to start with.
@@myshihtzupiper8117 👍❤
A customer of mine way back gave me a gift for my lower back pain. It was a foot long piece of 3"or 4" dia. firm foam pipe insulation inside a tube sock. You can wash the sock and always be clean and it as you say actually works.
Just ten minutes and I feel much better. I will have to do this daily now. 🙏🏾
I do once in the morning and at night it really helps a lot
@@claraxavier6339for real? Does it really work?
At this point, Dr. Berg, You're watching and listening to me; I'm convinced! Oddly enough, I don't mind, you're listening and watching to help me 💖 🫂 Thank You Good Sir 🤸🏾♀️🤸🏾♀️🤸🏾♀️
Thank you very much Dr Berg, these videos are very helpful and informative. Short and to the point.
Dr Berg, for the last four months my sciatic nerve has been pinched. I saw this video weeks ago and didn’t try it because I was so afraid it would make it worse. Yesterday I started to feel my back slipping back and starting to hurt more again so I finally didn’t this stretch on my roller. Today I am happy to say that I don’t feel sciatic pain anymore AND the foot fascia pain I had has diminished so much that I realize it was all caused from my back. Thank you for sharing your knowledge and hopefully I will be back to doing martial arts again.
I'm so glad this showed up in my suggestions. I'm LITERALLY experiencing a flare up right now so thank you for this!!!
Dear Dr Eric Berg
I had pain in my right leg for the first time in my life , I seventy years young , and I was scared , I didn't know what the problem is . !!! I saw your video and I did the exercise for only ten minutes , it did go away . Thank you very much and God bless you
Thank you so much Dr. Berg I will absolutely be doing this stretch and those recommended in the other video. My joints, discs, etc. have been degenerating for years but I don't know why or what I can do to avert as much further damage as I can. I'm wondering if you could help me with the minerals etc. that I should have my GP test for when I go for my yearly blood test. By the way I'm 57 and was working towards a full on Keto diet last spring when I pinched a nerve in my back. I was a huge fan, follower, subscriber at that time but things kind of went south over the past year. I'm ready to work towards a better live with a hip surgery coming up within the next 6 months (Hopefully) I'm Canadian and even though healthcare is paid for out of our taxes we more than pay for it twice if you consider the pain & suffering the "Wait Times" bring now approaching 2-4 years for some surgeries in my home province of PEI. I've recently begun riding my recumbent trike again since storing it away near 4 years ago because of the mental pain that riding caused. A driver impaired by drugs and alcohol ran down my beautiful beloved French Teacher girlfriend as she cycled one evening. The driver sped for home so the family could hide and protect him from prosecution for "Impaired Driving" The police dogs found him the next day but it took just over a year for him to take any responsibility whatsoever. He received 2 years but don't worry he was out sooner. Depending on whether it's an apartment complex like facility or more of an institution inmates only serve between 2/3rd's and 3/4's of their sentence.
I digress, It surprised me to find that that my seated position on my trike results in much less bone on bone contact then walking so I'm hopeful that I can return to my beloved cycling although I don't foresee me ever being able to cycle 160 miles in one day again like I did in my 50th year..... 90-100 miles used to be a Sunday Ride for me. lol
Thank you again for any help, I want to say that I like you Dr. Berg you seem like a good man.
Do NOT ignore your back people, take care of it! I "worked through the pain" and it landed me doing chiropractic therapy for a year and a half...EVERY DAY. I was bent over in an L shape, it was BAD! But my back is stronger than ever and I know how to take care of it now. Spinal decompression is the most amazing thing ever! I love my chiropractor and am so very thankful for him!
What I love about this video is that when Dr. Berg holds up each of these foam rollers you can see a dip in the middle-meaning each were used repeatedly, ie., he has actually used each of them to properly evaluate their effectiveness 👍🏼
Thanks doc. I had a fusion between L4 and L5 about 47 years ago and the pain always comes back. I always did stretch exercises when the pain comes back. This makes a whole lot of sense .
I ve had the most extreme type of debilitating sciatica about 18 months ago(still in the final steps of recovery). We decided not to go to surgery just last month. Once i got the cortisone injection and able to dilute the inflation (and able to move) what helped me the most actually was the McKenzie stretch and always sleeping on my belly with a pillows under my neck to give myself a small McKenzie curve during night.
Right now im practicing Ben Patrick's "kneeovertoes" technique for a stronger and mobile legs where the pain appears. Finally im looking into the device called "reverse hyper" to straighten the exact spot on the lower back that is problematic.
Wanted to share if this can help someone.
Just read Dr Sarno book. Thank me later.
@@serator24 I want to. just looked him up. any suggestion on which book first?
@@NG-iq5to Healing back pain, and after that - others. Than read Placebo from Joe Dispenza. You will have a clue what is going on.
how long you did McKenzie until you get relief from sciatica? are you sciatica come from herniated disc?
I suffered from sciatica and I ended up in the ER for it a few times. I drove to the ER. It came and went but was always triggered when I bent down or moved certain direction and the pain was awful for a couple of days or around a week. I still managed to go to the gym and work but eventually, I was thinking of surgery due to hardships in life due to pain. One day at a motorcycle shop an older man observed me moving slowly and leaning in my left direction with visible pain on my face and he advised me to try out the roller. I wish I could go back and thank him for this simple suggestion that changed my life and allowed me to continue to work beyond my retirement. I was at my local gym and something he told me to do I did. As I lay down I felt something “slip” and scared the heck out of me. I did it again and felt something “slip” again in my back and suddenly my pain was almost gone. It was incredible! I almost cried from being pain-free! His suggestion of using a roller saved me. This video is great and I do 20 minutes per exercise with a roller. I'm never going to be 100% but I know how to manage and prevent. Roller saved me. Thank you for this video. 🎉❤
Hello sorry exercises with roller you mean just laying on it for 10,20 minutes per day I got this problems and the pain still do not go away even with exercises from physiotherapy i need go back to work it's taken 2 month now thank you for advice
Thank you Dr Berg!
I had really bad sciatica pain! I started doing this stretching exercise after watching your other video.
I started doing this with a big rolled up towel and at this time my siactica pain is gone!😃👍🎉
Really 🙄 i have facing this problem since last 2 years ... Can I try this ? .. i had tried everything.. 😷😷 Now I loosing hopes.
Thank you for posting this, I am experiencing this condition right now for about the last 7 days and the pain can be excruciating. I have experienced this off and on for my entire life. Unfortunately I’ve had chores which I could not put off and had to work through the pain. I will find and buy one of those cushions asap and start treatment.
Thanks a lot Dr Berg I'm being follow you for long time and I'm being suffering of this pain for over ten years and I did try this technique yesterday and vuala I did get a big relief like 70% of the pain is gone ...thanks a lot Dr!!!!
It's awful pain, I've had it for many years also
I have a smooth foam roller and one that's super knobby. I call one my racing slick roller and the other my off-roading roller. LOL I use the knobby one 99% of the time to kind of stretch things out. First time I used it it hit every...single...tender spot on my back, but now I'm used to it and love it. I'm going to try the smooth one for this exercise.
i always feel tightness and slight pain doing any sciatica stretches and maybe this is a coincidence but ever since i started grabbing on to my doorframe and planking myself up till my feet touch the ceiling my back has been feeling better. probably a combination of things but thats when i finally started feeling better after about 3 years of no relief.
I cant describe how painfun it is to anyone around me. Even when i say it hurts so much. No one understand how it feel to me.
Im glad i come to this video of Dr Berg.. you guys understand what pain im talking about.
Thank u Dr.. i will keep working on your advice.
I don’t know how to explain it to anyone. It’s excruciating
Love this! 30 weeks pregnant n sciatica is catching up on me
Glad to help!
Thank you Dr. Berg, this is helpful. I was diagnosed with pyriformis syndrome a month ago, I've been suffering with back pain for many years, had back surgery in 2015 and now i need surgery again but I refuse because the last surgery i had was my a success.
I'm going to get on this again as my sciatica is flaring the last couple of days - thank you Dr. Berg!
I've had L4-s1 fused with hardware after lamectomy and then hardware removed. Three back surgeries in same area in three years , lots of scare tissue as wellI and I still get sciatica pain occasionally but have found the piriformis muscle that lays across the sciatica nerve is the cause. This type of pain will not (usually) go past the knee, where "true" blown disc sciatica will go down to the foot and toes. The figure four stretch and lunges help greatly along with the foam roll stretch your showing ( not that low for me personally ) and maintaining a solid core and posture correcting exercises. Thanks Dr Berg.
Thanks Doc. This past few day i been having back pain, and when i sit in certain positions i can feel my leg weakening with a dull pain slowly going down to my knee.
Dr. BERG is a legend. He never stops to educate people. You are the best 👍
Million thanks 😇
Oh God, I'm in pain, and Dr. Berg suggested the cure. God is great
Happy to know that you found the information useful.
@@Drberg I'm in excruciating pain. I'm a volleyball athlete and a spiker, for the past week my left lower back is affected. I'm following your suggestion Dr. Berg with yoga stretches. I definitely feel way better already in just 3 days. Thank you so much. Love from India.
"God" put that pain there... So great
I think You should thank Dr. Berg
@@jibblesq
Don't blame god for not taking care of your health.
God didn't force u to do something.
And u are not in the heaven to have a perfect life.
Iike how he doesn't waste your time running all over the place before giving a solution like some others do. Thanks for making you solutions straight to the point and doable.
Or you can just do McKenzie stretch’s, cobra stretch, cat-curl, anything where you go through lumbar extension actively. Flexion shouldn’t be avoided though, your spine is meant to flex/extend.
Even better, walk, keep moving, slowly introduce gym exercises.
💯 YES to all that! 🙏🏼😊
I agree, but it's nice to have a passive option for some days
EXCELLENT.
I have tried almost every "cure".
This works immediately.
Thank you.
Thank you so much for this Dr. Berg. May Allah bless you
Glad to help!
I suffer so much from this from a car crash at 26, I'm now 41 and this ruins your life. I've had 7 surgeries and countless physio therapy...I'll certainly try this out. Thank you for the quality content.
I used a yoga stretch pose where you sit on the ground with one leg crossed over the other which has you sitting on your lower legs heel. This instantly made my sciatica go away. It's not an easy stretch to do though.
Thanks will try it.
The exercise has changed my back pain significantly, 19 years of pain is quickly coming to an end. I use different size pillows also do inversion table with a lumbar support.
I have the L4 and L5 slipping out and crashing my nerves, and lost the curve. Doing physio and I slowly started to walk again. But I can still feel the sciatic nerve most of days.
Take care of yourself buddy,
Hopefully you’ll find some major relief as well as normalcy,
Be patient and take your time,
Me too
Same here but in my case I was told it's facet arthritis
Go try a chiropractor, I’m suffering from that too, my L4,L5,L6 and S1 were effected. He told me sleep on a hard surface (the floor) and to not bend down. It has relived some pain. Hope it helps.
No such thing as a slipped disc
My husband has suffered with sciatic nerve pain for years. Recently bought him a lower back stretching tool. He’s been using it for several months now, without any flare ups. He says, his back hasn’t felt this good in years!
Don't have it, but thank you Dr Berg for the informative content always 😊
Happy to know that you found the information useful.
Thank you for sharing😊. I started doing this 10 minutes a day and now im doing 20 minutes a day and gradually do it twice a day. I do feel better afterwards and straighter when standing. So thank you!
Eating a diet high in sodium, low potassium and low in iron causes back issues from what I've seen. Adopted a high potassium diet (eating bananas, dates), low sodium, and getting enough iron was enough to fix these lower back issues.
bananas have too much sugar. eat avocados
@@chuckiegravesfield3170 when I had back pain, bananas provided the fastest relief. Tried avocados, they're too energy dense to get a large amount of it in your system.
WOW WOW WOW Again, just what I needed I find this while opening you tube. Started to move and carrying heavy items my back was signaling me of discomfort. THANK YOU AGAIN! 🌈
I do the foam roller for my back. Since the last video you did on it and it makes a huge difference. Also I'm ready to push the time longer. Thanks Dr Berg
Awesome 👏 thank you for sharing!
Glad to help!
You can take a bath towel and fold it halfway the long way...along its length. Then roll it up and make a roll with it. After a week or two of using this one towel roll, you can increase its diameter by rolling it into another towel folded along its length. The increased diameter will increase the stretch.
I have found if some people use too large a diameter roll too soon they may actually get worse back pain. In this case start with a smaller roll that does not irritate your back and slowly progress over time to slightly increasing the diameter of the roll. I find that I do not need anything larger than a two towel diameter roll. A way too large roll can be irritating to some backs. If a roll irritates your back then start small for a short period of time and over weeks progress slowly. Remember to place the roll at L2 which is the upper part of your lower back... Just below your lowest rib. Avoid putting the roll very low at L4-L5 level as that can worse pain for some people already with a back problem.
Another caveat and maybe you already have a video on this but along with the stretching, it’s good to strengthen those supporting muscles for the length that you’re creating in those ligaments. So exercises like the prone row, or the locust pose are going to be very beneficial with the stretching as well.
Pulled my back three weeks ago on a Sunday. Doctor, PT, walked with a cane. Just this Saturday I woke up with HUGE butt pain screaming down my leg to my ankle. I've watched hours of YT videos trying all kinds of really painful stuff. But this I can do. Back to PT tomorrow and doctor when he can fit me in.
Inversion tables can really help stretch and "unkink" your spine and at least temporarily relieve some of the pinched nerve issues.
But the biggest factor in back and leg pains is posture and strengthening the muscles you use to stand and balance yourself.
The best exercise I found was laying flat on your back and doing leg lift and hold exercises where you raise your legs an inch or two off the ground and hold them straight for a period of time, then lower, and repeat. You can also do spreads while the legs are raised to get more range of motion muscles. Also, in the same position slowly lift your legs to a 90 degree angle or even attempt to pull them as close to your chest while keeping them straight. Similar to when you stand and bend to touch your toes, only lying on your back and pressing the small of your back flat to the floor.
It's almost all caused by poor posture and weak muscles. Sit better and strengthen the core.
I am so glad for this video. My mom felt so much just after one time of doing it. So grateful🙏
That's amazing!
Doc, I love this stretch BUT...it's a VERY DANGEROUS stretch if you don't know where to place that foam roller. AND, if you don't know that you need to support your low back with something. I was doing this stretch and it felt great. The muscles in the mid to lower part of my back relaxed like they hadn't in a long time. BUT, I needed to curl my knees into my chest after every session because my lower back was in so much pain from being in that position for so long. I had to stop doing it because the pain in my lower back almost became permanent. No joke. I had to go to therapy sessions for my back to help. So, if you can maybe make an addendum video on how to properly place the foam roller and how to properly support the lower back during the stretch so that you don't have that excruciating lower back pain afterwards, I would love to see that video. Thanks. :)
did you figure out WHERE to place the foam roller?
God bless you l was in so much pain yesterday so glad I saw this today going to start it right away thanks again 💞