The #1 Mistake People Make When Treating Sciatica
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- เผยแพร่เมื่อ 9 ก.ย. 2023
- If you have sciatica - STOP stretching your hamstrings and do these 3 things instead to really fix it! Let's dive in...
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Broke my back in 1980, and this is the first time anyone has explained why the PT I was given made things worse. I have figured out these three tips on my own but never understood the why. You've helped me put the pieces together.
Thank you!
Wish I had this knowledge in 2015. Rounded my back on a rushed deadlift in a busy gym. Did everything wrong after that. Hamstring stretches, bad PT, prescribed muscle relaxers and gabapentene, culminating in giving up and going to a chiropractor who cracked me from the side and after that I could barely walk or put socks on. A year later surgery, a microdisrcectomy and laminotomy. Sharing this video so no one has my 5 years of hell. Thank you for the big three, they solved 99% of my problem and the nerve glide is great. I was taught a nerve floss which was a hamstring stretch with foot flexion that just caused more irritation.
I feel if I just sat at home I would have done better healing vs all the time and money spent on things that made further injury. Wish I had this channel, consider me a borderline acolyte!
that's why I dont trust people who dont lift to fix injuries
Mackenzie exercises can help if it from a bulging disc.
Passing the info to anyone who can take advantage of it. Pure gold as usual 🙏🏽💚.
Thank you
@@SquatUniversityis it still sciatica when just by standing, suddenly feel sharp low back pain?
I suggest you read the books of this guy/doctor. I think it is pure pure gold as you said
I would take advantage of that cheeks as well.
@SquatUniversity thanks for making this video. I commented on a video a week ago asking how best to deal with this issue. Thanks again
As someone who’s dealing with buldging/herniated discs, I’m learning a whole new way of doing “life”, including my workouts. I’m conjunction with PT, your videos/explanations have been hugely helpful in learning the new me and how to apply certain body mechanics to exercise and every day movements. Thank you so much!
Hey. Are you doing weight training with bulging/ bulging disc?. How do you even rack and unrack the weights?. I stopped weight training after I got Lower back pain.
Try yoga bro
There are a 100 things you could do to deviate the structure of your spine and pelvic girdle to cause Sciatica. You may want to try decompression exercises where you are using the weight of your lower body to lengthen and "decompress" your spine to allow those fluid filled disks between the vertebrae to open up. Some people have a lot of luck with an inversion table, or you can also just hang from a pull up bar. Also, make sure that you are keeping the muscles in your thighs and glutes strong so that the erector muscles in your back are not doing all the work of keeping you upright. A tight piriformis muscle can cause sciatic pain Which is what he is demonstrating here in the video.
do you mind sharing the main adjustments made to workouts - that would be super helpful...I want to get back into light weight lifting !
This instantly gave me relief for pain I’ve been dealing with for 2 years. Your making the world a better place thank you!
has anyone experienced sciatica being RELIEVED when doing moderate heavy (slowing down on the 7 to 8ish rep) SQUATS ? Whenever I'm resting before gym, my sciatica gets more and more painful and sensitive, but the moment i finish a session of squats and back extensions, the pain gets significantly less, even hours after the workout is finished.
This has GYAAAAT to be some of the best advice I've received.
HOLY SHIT!!!!! THANKS A LOTT!!!!!! It's gone, my god. I can't thank you enough. When I did the slump leg test I immediately got a sharp pain, and then just glided the nerve as you said, and got up - NO PAIN. I was totally awestruck, for past 2 weeks I have been getting the sciatica pain after getting up from my desk.
How are you now hope you're doing well ❤️🩹
Sir, the way you show the correct rehab exercises are really awesome. You are the best.
If only I found your channel like 5 years ago... I tried so much but nothing really helped except Knees over toes guy (but only a bit) and now you. What you say is making so much sense once you understand the mechanics!
Omg that stretch fixed my pain instantly!!! I’ve been living off pain relief for the last 6 weeks could find nothing that helped . Thanks so much for the seated head stretch thingy :):)
I've had sciatica since I was 18 and I've been to many doctors over the years and even got a cortizone shot in my lower back. Never had a professional tell me anything like this; very excited to try it out. They had me doing different lower back and ham stretches.
How'd it go?
This guy is making Physio-Therapists jobless, I swear. Since I was 18 I went to multiple doctors and physio therapists with all my problems. Back, Shoulder, Knee, Hips. Just getting explained that almost every pain is either a mobility or a stability problem that YOU must work on is insanely helpful and made me never see a therapist again. The worst encounter I had with a therapist was a guy who would let me do leg extension, leg curls, leg press, leg abduction, leg aduction. After the circle or exercises I asked him, how this workout would fix my knee pain? He told me I need more muscles to support the knee, when I could literally deep Squat 100kg (200lbs) for 10 reps. The solution was to increase ankle and hip mobility and to strech my calves and hamstrings. Et voila, pain free knee. I swear, here in germany people go to physio school for about 5 years just to come out and know nothing, at least that are my experiences.
I think phisios have a bad quality control in general, many peopls who were in sports do it just because they see it as related to sports and nothing more so the really good ones with brains get bunched up with mediocrities
it isn't just in germany. USA is the same as well.
I don't know what Physios learn where you're from but when I studied Physio at University (Germany) not stretching back/ hip pain but strengthening functional chains and doing exercises like nerve glides (after doing neurological tests to see if and what nerves are affected) was taught in the first weeks of the first semester.
@@elusivebutsatisfyingt.9166 Good for you. 90% of physios in Germany are questioned when they have a different case than an overweight grandma with hip pain. Ive seen places where owner would tell their employees to make a minimum of 2-3 appointments with their patients to make more money. Ive never received any kind of "homework exercises"... Ive recovered better from searching on my own on the internet than visiting multiple physios. If thats the status quo there is no reason for this garbo system to exist imo.
Wow! My hip completely shut down the other day when I was walking. I could hardly hobble over to the pharmacy for some ibuprofen. I couldn’t figure out what had happened. Seeing this video I realised that the morning of this event I had done a lot of front bends to stretch my hamstrings. Thank you for this info!
THanks for sharing all your knowledge man! You helped thousands of people around the world!
The explanations make sense. Thank you as always for sharing this.
I was experiencing this exact pain yesterday and did EXACTLY what your first tip advised against (cause it seemed logical to want to stretch my hamstring) and now, my lower back is experiencing sharp, stabbing pains. I’m not sure what I should do, except to see the doc for some pain meds cause the pain has worsened.
How i solve my back problem irritation is by laying on my back on my bed and ontop of two yoga mats, they help my back relax and let the disc go back to normal position. I lay for like 2 min a couple of times throughout the day.
Love the nerve glides exercises as well as lifting .Thank you.
I just tried an got a instant relief. Greetings from Brazil. Thanks a lot.
Thxxx for reliefing my pain...this is very helpful. 😊
I herniated a disc and had surgery, then I had scar tissue from the surgery grow around my sciatic nerve and create the same "fun" sciatic pain and problems. I've seen multiple Physical Therapists (6 of them) and they're all incorporating a ton of hamstring exercises and I actually feel better the more hamstring work we do. The Nerve gliding stuff, I've been doing that off and on for 7 months and have never felt any relief from it.
Barely able to walk or bend due to the pain. Already saw some doctors. Perfect timing for this video! Thank you!
Have u had injections yet?
what kinda injections bro?
@@Ice-Sikill
@@ashvintiwari1194 epidural
Hello Dr Aaron from NZ. Love your videos and explanations. Thank you. What about symptoms of sciatica caused by glute activation on one side? Slump test worsens symptoms.
Great content as always. Do you have a video in your catalog that discusses rehabilitation exercises for people who work a lot of hours standing?
Now i feel there is hope because these injury exhausted me, thank you❤
wasn't sure if I had Sciatica, but had lower back pain that radiated down to pelvic area... but following this to see if it helped worked like a charm.
I'll be gliding my nerves frequently from now on :)
Thank you i have a lot of repetitive motions at work im going to try all these and hopefully benefit from it!
I will try the nerve glide.
I have had problems with my sciatica since I overdid squats in 2014.
I had so much pain in my butt that I had to go and get a elecrostimulation for my pain.
Thankfully I only feel it when I elongate the nerve in the position you just showed.
Great video. I didn't find anything about cruralgia, hope a video soon thanks!
I did the opposite I stretched my hamstrings , and trained them more. I had the shooting pain for 8 months after messing up on my form a beginner deadlifter back in 2017. I also worked at a warehouse and kept using ibuprofen until I decided to train my hamstrings the shooting pain went away.
After doing heavy squats the next day my low back felt kinda off which isn’t usual but assumed I might of pushed it to much after almost 3 months of this pain on my lower back, hips, and knee I’ve gotten better with this video he’s THE HERO WHO DOESNT WEAR A CAPE
Amazing Tips and Advice! Thanks big time
More of this content for Herniated Disc would be awesome tho
Cheers!
Thanks for the video, helped immediately
Horschig you are gold, greatings from Italy 🇮🇹💪🏻
Thanks!
OMG…. I need this. Thank you!
This video is amazing. My dad has sciatica and this will be helpful.
The McKenzie technique is brilliant with disc pathology. Eg Laying on your front (advanced: resting on your elbows) to alleviate lower back pain.
Thank you so much Doctor for helping us All. You make this a healthy world
You’re so welcome
been looking for a solution for 2 weeks tysm
Great content bro!! Watching you helped me in some ways to improve my rehab plan...I see some yellow and white lines in the floor, what are those for? Hope you can tell me! Thanks!
Big help thank you!!
Thank you. Much appreciated.
Great information, Sir !
What about the psoas ???
Can you make video about neck nerve like this one. This content is so great that it would be great to know technics like that but for neck pain around c5 etc
Solid content ❤ thank you
Doc i just discovered your channel and i'd like to say that the quality of your contents is unreal. I'm dealing with sciatica and this video makes so much sense! I was wondering what do you think about squatting with or without weights having sciatica. It is a movement to avoid? Thank you and keep going!!
If you're experiencing pain with weight, I would advise against It as it will worsen symptoms. Start with nothing in squats to focus on posture and using your core muscles, including your erector spinae to support you. As your symptoms start to feel relief, you could try added weight to strengthen these muscles, as long as symptoms are not radiating.
i don't have sciatica but I'm gonna Watch this just in case...
That is gold, to the point , true proven fix
Glad you liked this one!
I use a small foam roller the mini travel friendly one and just lay on it under my Upper Buttock reigon a slightly/gently rock side to side for about 3 to 5 minutes, I feel WAY MORE decompressed. That helps strech out my internal obliques because they get stiff after a back day, which tightens it and creates a small case of hyperlordosis, which can put the spine into a position that can pinch nerves too.
Lying on my stomach makes it worse acutely. If I support my abdominal area with pillows to create a mound/raised area then lie down, pain is relieved.
When that lordotic curve is enhanced things start to hurt. Pain is relieved standing when upper body weight is removed or the anterior pelvic tilt gets extreme.
Thoughts?
I have similar symptoms myself
Always be learning, ill try anything
You are changing people's lives with this info!!🙏🙏🙏
Great video 😊
Thanks brother ❤
Sir you are the best. My dream career is to do what you do.
This is exactly what I need
How should I approach stretching the hamstrings if I already have sciatica? The pain is not very intense right now and so far I didn't notice it to worsen after my stretching sessions (one thing that definietely worsen it are thing like pistol-squats oraz split squats though). I don't stretch to fix sciatica, I just need to have more flexibility to do some excercise I want to do (like press handstand and pistol-squats). Is it safe or would it inevitably worsen my symptoms and I should change my goals?
thank you maestro
Thanks a lot 🙏
I just started weight training 2 months ago (female 63 yrs) and my left sciatica gets irritated every time I have done RDL’s (even though I don’t feel it while doing them) I try very hard to keep a straight back and hinge back, but maybe I do round my back without realising it. The nerve glides help a lot. 🙂
Im starting to think everyone having sciatic pain has something to do with us all sitting in those uncomfortable hard school chairs for hours as kids
RDLs irritated my sciatica the other day. Try good mornings with a bar but add a squat when you reach the bent over position, then come out of the squat into the bent over position. Stand up and do them again for 3 sets of 10. I am doing this and other lower back strengthening excercises like supermans and farmers carry.. I will eventually try RDL again once I feel like those lower back muscles are stronger. Good luck!
@@pyramidion5911ye i remember getting it from hard school chairs. Now wherever i go i bring with me a thin foldable sitting pad for outdoor hikers
If you are 63 and recently started working out, RDL's are not a good exercise for you. Your post is 6 months old so I wonder if you are still doing these. Inappropriate exercise for an older person who recently started exercise program.
@@hubriswonk I still do them - and now I get no irritation of the sciatica nerve.
I have been having sciatica pain for awhile now. Because of that I have been walking different. Now I have a posture issue. My worst pain is in the leg where I have the sciatica pain but it is a burning pain in my groin. Will these exercises help with the groin pain and posture? Thank you for making this video. I'm going to give it a try.
"Honey, wake up! A new Soyiatica thumbnail just dropped."
Your are awesome dude ❤
Can you make a video of posterior knee pain? Or posterior tibial pain?
Hey Aaron (: do you have a workout plan to incorporate all the exercices you are talking about? Should I squat 1 or 2 times a week?
I was told to use a leg as a counter weight if I were to bend forward to pick something light off the floor. Tilt from the hips with a leg behind you
whats up dr aaron i start RDL with sciatica pain... start more flex knee... and during set progressive extending knee more similar to SLDL and less pain intra set.... its same in goodmorning more flex in first reps... and more extending in last reps... thursday i go in my physiotherapist for the treatment to sciatica
You're a lifesaver 🤝
Glad to help!
I feel the sciatic pain when i come up from a heavy squat. And the pain is specially in the glute...
I had spinal fusion surgery L5S1.
But have pain in both SI joints.
Please do video on this issue.
No one talks about this.
very nice video!
Thanks
Thank you for the advice. It does help. But what can I also do when the toes get cramped when doing the movement?
What do you do if you have severe neck problems too. C-6 -7. Back and forth neck movement causes neck pain! I have a L5-S1 grade one slippage and compression. Caused me to have drop foot, use brace to walk.
ooh, thank you so much, I did that stretching wrong my whole life)
Hey! Godfather of gainz! Do you have a video on the best sleeping positions for posture?
I have a problem with squating or any bilateral exercise for lower body. My left thigh is visually noticeably larger than right, my left hamstring and glute are weaker than right side. I stopped doing bilateral exercises opting for backward lunges, bulgarian split squats, leg extensions, single leg deadlifts, single leg rdl, single leg hip thrust etc. I also always start with weaker side. Its been a month and no noticeable difference. I also bust my ass in the gym. Ive also been working on flexibility and hip knee and ankle mobility. Not sure what else to do.
Please turn on the subtitle. Thank you.
These help a lot by relieving the pain for me but it always comes back. How can I get rid of it for good? Will I need surgery? I've tried, nerve flossing, core strengthening, piriformis stretch/ strengthening exercises, rolling it out, single leg rdls, and the side plank clamshell. I really need help.
I use this all the time. It works.
Glad to hear!
You just save me !! Do you have something for trapezius pain or cervical cuz when i press, its not a pain in a shoulder but my left side burns like crazy
I wish I can send you some money for your help. You help me a lot with my pain. Nobody couldn‘t help me for 7 years. Now I found your TH-cam and istagram channel about 1 year ago and I feel me so much better. You should implement a petreon or something like that. So people can support you . Much love ❤
Hi Squat University. I hope you can help me. I have knocked-knees and hypertension in the knees also. I used to train legs a lot but I’m scared now. Every time I push a little bit more i hurt my knees and then stop working out legs for several months. I also feel pain on the outer ankle muscles even from a lot of walking. How can I straighten my knees and deal with the hypertension?
i got a Straightening lumbar, MRI 2 years ago, but had not hernitation, but after 1 year, i started to get sciatic, this last 3 months have been worse, full left buttock and half leg in pain, but i dont know if i have a real sciatic or is the piriform muscle,. i will try these exercises and see after a week
Any videos or recommendations coming for plantar fasciitis?
Dr, i have l5s1 disc herniation. Every little stretch on my right hamstring is very painful so i'm not able to do the nerve glide. Any advice would be greatly appreciated.
So I thought the nerve pain I'm experiencing was sciatica (pinching in the glutes, big toe numbness on that same leg) but the tension test mentioned doesn't seem to worsen my symptoms, so now I'm not sure. Glute and hip stretching has offered some temporary relief as well. Is this something different?
I face the same thing…still no idea
I've tried the nerve floss/glide multiple times but I can't get my right leg straight while sitting upright like that. I start to get pain in lower back/upper glute/outer hip area. Left leg I can do it no problem.
fantastic
The slump test kills me lol
Can you please do a short on uneven skull crusher's?
Hey, Could you make video on how to cure ribflare?
Had bad sciatica to the point I couldn't stand. Hamstring stretches took away over 1 year of pain. Perhaps these exercises are not a 1 size fits all, but it certainly works in some cases. The lift 1 leg and tilt head back didn't do jack for me.
Have been experiencing some kind of pain on my thigh and calf. Can't even sit down in office for long because of that tingling and vibrating sensation on my thigh.
Will I be able to Deadlift heavy ever againg or should I focus on replacing the DL with Stiff Legged DL and other back exercises? I always get the pain when doing deadlifts. Should I continue to do light deadlifting and ease into it or replace DL altogether?
if I have little bit strange feelings in my legs, like I feel differently. I stretched and now my legs feels less controllable like. and more sensitive skin. like I feel like more and less at the same time. does that mean that it's a problem with nerve?
I am not sure that i have sciatica. I feel no pain when squatting or stretching, but i have a certain nerve sensation in my ankle every now and then when in a deep squat. The feeling is similar to when your veins jump over the bones in your hands, only slightly different. I only feel it on the top if my ankle, but it has lead to my whole leg going numb in the past. I have no mobility issues that i know of, and i have done deep squats for years now, this just popped up out of nowhere, and wont seem to go away. I used to love squatting but this has made me afraid of going hard, just in case my leg goes numb again. No personal trainer or physiotherapist has any clue what I’m talking about. Do you have any tips? Is this sciatica?
The Nerve Glide is something that i think is helping my sciatica. However, the only thing i have to sit on at my house where my feet are off the ground is my bed. Is it ok wo nerve floss while sitting on the bed? Does the surface matter?
What food supplements also help for that ? I am a runner and I have this problem facing me right now while I train for half marathon?
@squatuniversity is there a solution to uneven shoulders...??
Really wanna know...
I've had knee pain for almost a year, and for the first time it disappeared because of your advice. Here's what I did:
1) Faber Test - Found right leg external rotation was lacking by a lot
2) Banded joint mobilisation on right leg for external rotation 1m freestyle
3) Re-test showed unlocked mobility, but no strength to keep it there without support (strength issue?) - I had sciatica on my right side a couple years ago, and muscles might've slept.
4) 10 hip airplanes on both sides
5) Check internal rotation - found left leg has less internal rotation
6) Banded joint mobilisation for 1m on left leg for internal rotation
7) Ankle mobility drill on both feet 30s
8) Slow banded squats. Pause where legs/glutes fatigue for few seconds, then reset from the top and repeat until I reach the ground without shaking much
The crazy thing is that my glutes were struggling at the height points where I usually feel knee pain. So getting over the shaking at those points made the pain go away. So it was likely a stability issue? I need to start incorporating more of those in my drills.
Also noticed I 'shift' or lean on my left hip when sitting. Which is probably not ideal. Anyway, I'm more conscious of these things now and I have you to thank for it.
Did you find that this was helpful for knee stiffness?