I wanted to reach out and personally thank you because there’s so much information out there and sometimes people need to hear from someone that’s real and going through the same issue. I’ve been in fitness for a majority of my life and I’m pretty accomplished. When sciatica hit me I went to my knowledge base and then took advice from my colleagues and peers before I went to TH-cam. There’s so much information out there and everyone means well, but the concise and systematic approach and presented fortified and helped to restore hope that was eroding. Thank you for doing the good work. You’ve got a follower for life. May God continue to show you favor
This is such a great video, I’ve been struggling for a year now with this after a running injury, I’ve been to the physio and sports therapy I’ve been given exercises but nobody has explained it to me like you have or shown me progression exercises and why to do them the way you are. I still can’t run as it flairs it up too much. I will definitely start these daily
Thank you so much. After 14 weeks of debilitating pain I am actually starting to have better mobility and less pain with your program. I’m frustrated that after seeing two physio therapists neither gave me the basics to better manage day to day, such as maintaining a correct spine angle. Words can’t express my gratitude to you.
@@todd01537 our many live routines are all included in the membership which is available on the program (backinshapeprogram.com) there are a couple of live routines available on some of the playlists on the youtube channel too though.
Thank you for sharing this exercise. Am 65 years old and a year and a half pre opt tkr surgery patient. One year after the surgery I have been having severe cramps on my thigh and my leg due to sciatica pain, what should I do.
fantastic Mike - thank you so much for all your help - I'm in Phase 4 of the program and this was a timely reminder to just stick at it. I'm so much stronger and more resilient but definitely not there yet 😊
Awesome work! Keep it up and work on that steady progression of the weights being used. Hopefully you've set some target loads for the hip hinges/squats in particular based on the academic material in Phase 4 :D keep it up!
Oh my gosh! Do you have any idea how many videos by PTs that I have watched on TH-cam. YOURS appears to be the best. I am 76 and have put up with Piriformis Syndrome/Sciatica for over a month now. I've done it all. My husband is a 79 year old chiropractor and he, from the beginning said the problem initiates exactly where you want us to use the ice/heat. This was the 1st time I have heard the same from a PT. And, my husband had to do this himself and prescribed for others over the years: raise the foot of your bed 2" at a time, for 2 weeks, before moving up 2 more inches. For me at 76, the limit is 6 inches. For younger people apparently it may be perscribed at high as 12 inches. I personally plan to leave mine at 6 inches for the rest of my days, once I work my way up to that level. Tonight will be the 1st night I will be implementing this. ALL of your info makes so much sense. One thing for sure, I am totally tired of the pain and putting up having to be still and accomplish nothing, as my muscles and joints will pay the price and I will have no option but to work my way back into being active again - if this ever does get under control. Thank you so very much for your detailed info that also co-insides with the words from my chiropractic husband from the 'old school of chiropractic'. The lives that my husband has changed, has been amazing to watch. We've been married only 7 years come March 2025, so I do get to brag and not be biased. I know the same is happening in your life's work.
Thanks for the kind words! I do hope you find some of our other videos and podcast episodes helpful! And if you need more support check out the program ☺️
Hi , this is probably my first time commenting on ANY video ever. You are so helpful in explaining what I’m living right now. I’m victim of a medical error where they operated me of an hallux valgus by mistake , double osthethomy and déplacement and shortening of the bone. Two screws placed too large ( so 2 operations to take them out ) so the big toe never touched the ground after. I developed a l5s1 degenerative disease shortly after at 40. I had never had problems with my back before regardless of being lean and sportive. I don’t walk straight and I tried Pilates when I had to stop everything else which just killed my back afterwards ! And I saw ur video on that and I’m amazed at how well u explained the dangers! I have a question which could be life changing , how can I prove my back pain is related to me not walking right with medical exams ? I have an ongoing process with this doctor and he’s been accused of fraud and lying to his patients but they don’t believe my pack pain is due to my foot deformation. Sorry for the long message but any advise ? I have lost my job and husband to this and ur videos will certainly help get my spine back on track but proof of posture and back injuries would be essential in my case 🙏 Thanks , Stephanie
Hi Stephanie, thanks for the message, and sorry to hear about the struggle! While we can help get you going back in the right direction, it's very difficult to "prove" that these things "caused" the issue in the back as opposed to just being "unhelpful" for the back issue/aggravating. Especially retrospectively.
@@stephaniezarazua3649 If you're struggling look a the resources we have on the channel or program as that will tell you what to do to rebuild your back. the most common error in pilates is the flattening of the back/pelvic tilt.
Its a great one for back health, a couple times a day is good especially if you're struggling with sciatica/back pain but it's also good to do even if you're not, especially if you spend longer sitting each day.
@ thank you for your response I’ve had sciatica undiagnosed for like 2 years I got a diagnosis this year and I have tried so many exercises but this towel one is working like magic..
Thank you so much for this video Mike! Can you please suggest how can I inject this with my usual workout routine? Ever since I experienced sciatica pain, I got scared of doing lower exterimity exercises. I’ve only begun again to do them but when I do runs or play sports, it gets aggravated again and feel the pain.
It’s a pleasure, really the first thing is to REPLACE the other stuff with controlled focused rehab work, like what we talk about, THEN you can reintroduce the “other stuff” as you make your appropriate progress on the targeted rehabilitation work ☺️
@@BackInShapeProgram I’m sorry I might have missed that part on the video. Thank you very much for replying, I really appreciate it! Will do everything you’ve recommended!
Michael, thank you for your thorough explanations on this topic. I'm going to follow your recommendations to defeat this sciatica I have. One question: Do you think an inversion table will help?
hey guys iv stuggled with siatica for years finally getting some understanding of what it is had reoccuring calf strains.from trying to straighten my leg when seated. this is my biggest problem. that i cannot straighten my leg when seated on a chair. any advice with what will help me be able to straighten my leg
Thanks for the comment, good to hear that you're starting to get a handle on things, working on the things in this video but also working more on getting the health of the back to improve, then you can work on some stretching techniques to release the hamstrings. If you need help then do check out the membership on the website: backinshapeprogram.com
This can happen when things are very chronic/acute: couple of workarounds: 1) MAKE SURE you’re getting onto the towel correctly or do it on the bed if getting on the floor is a problem. 2) size of towel, larger or smaller can make a difference 3) contrast bathing to take down congestion before hand can make a difference.
There’s more comments on this but it is quite normal but you don’t want to push through the referral - needs to be worked AROUND - shorted durations can also help but lost that get this tingling get it immediately
Yes, but the relief work is more like brushing your teeth, it's not really "building health" as much as helping maintain health. using the analogy, you wouldn't stop brushing your teeth just because you've got a cavity and are seeing the dentist. It is worthwhile doing the relief based work as it keeps your lower body supported a bit better by offsetting the strain of daily life
@BackInShapeProgram Thank you very much for your reply. The good thing is, the rehab work brings me immediate relief as well, especially the dead bug exercise (one of the easier versions). So I'm looking forward to doing the routine every day from now on. So thanks for your videos and for the work you put in them. 👍🏻
@@BackInShapeProgram no I think it’s just me you explained really really well. I just found my mind unable to follow it and I really don’t know why but I’m sure it’s great to everyone else.
@@forestrunner8922 Hah you're too kind :D It can be a lot to take in though especially if you're having to alter how you view previous advice etc in real time.
@ yes definitely and thank you so much again. I was also wondering, as I didn’t understand because I just started having this pinched nerve in the in the buttock about a week ago how long before a person starts to be able to walk or run normally again
@@forestrunner8922 It really depends how your rehab work goes. But if you're good at it, you should notice improvements in wlaking pretty quick, running longer.
You've got to spend some time with the technical execution, when done incorrectly, as most do, they will aggravate :) but with careful practice you'll stop aggravating. The thing is that there's literally not a safer way to learn the skill.
@@dougmedbery2566 The bed decompression should create an "aching sensation down there as you pull, it can be however an issue getting into the position for some, the mount and CERTAINLY the dismount need to be careful as you get up after, try rolling over to the side instead of just pushing up. Also if you've sciatica, the semi "Cobra" position you might get into when lowering into position can be aggravating so try rolling onto your side first to enter into the position with a more neutral spine :) It's not the most majestic but it works :) TRY to avoid putting pillows or other items under your tummy if possible.
Hi, What a superb video!! Congratulations and a big thanks...I sit for 9-11 hours daily on my Laptop. Can you advise on a posture where I can save my back? Regards, VB Anatomy, th-cam.com/video/RfAAlyVIGwU/w-d-xo.htmlsi=uRpq38KmdmfZOxdi .
I wanted to reach out and personally thank you because there’s so much information out there and sometimes people need to hear from someone that’s real and going through the same issue. I’ve been in fitness for a majority of my life and I’m pretty accomplished. When sciatica hit me I went to my knowledge base and then took advice from my colleagues and peers before I went to TH-cam. There’s so much information out there and everyone means well, but the concise and systematic approach and presented fortified and helped to restore hope that was eroding. Thank you for doing the good work. You’ve got a follower for life. May God continue to show you favor
Thanks for the kind comment, glad you've found it to be helpful :)
This is such a great video, I’ve been struggling for a year now with this after a running injury, I’ve been to the physio and sports therapy I’ve been given exercises but nobody has explained it to me like you have or shown me progression exercises and why to do them the way you are. I still can’t run as it flairs it up too much. I will definitely start these daily
Thanks for the kind words, i do hope the resources we have help you on the rehab journey :)
Gratitude, Sir.🙏🏾
Thank you so much. After 14 weeks of debilitating pain I am actually starting to have better mobility and less pain with your program. I’m frustrated that after seeing two physio therapists neither gave me the basics to better manage day to day, such as maintaining a correct spine angle.
Words can’t express my gratitude to you.
Thank you for the kind words :) It's great to see you finding these things helpful!
This video is the most common sense approach to sciatica on the Internet. Give this guy an obe he deserves it.
thanks for the kinds words :)
Please make a 20 minute exercise video containing these basic movements done live so we can play and follow along.
@@todd01537 our many live routines are all included in the membership which is available on the program (backinshapeprogram.com) there are a couple of live routines available on some of the playlists on the youtube channel too though.
Thank you for sharing this exercise. Am 65 years old and a year and a half pre opt tkr surgery patient. One year after the surgery I have been having severe cramps on my thigh and my leg due to sciatica pain, what should I do.
I'm starting today and praying it works. Thank you for making this video. I also subscribed ❤
Awesome, If you need more help do check out the membership on the website :)
Best advice on this problem!!!!!
thanks for the kind comment :)
fantastic Mike - thank you so much for all your help - I'm in Phase 4 of the program and this was a timely reminder to just stick at it. I'm so much stronger and more resilient but definitely not there yet 😊
Awesome work! Keep it up and work on that steady progression of the weights being used. Hopefully you've set some target loads for the hip hinges/squats in particular based on the academic material in Phase 4 :D keep it up!
Oh my gosh! Do you have any idea how many videos by PTs that I have watched on TH-cam. YOURS appears to be the best. I am 76 and have put up with Piriformis Syndrome/Sciatica for over a month now. I've done it all. My husband is a 79 year old chiropractor and he, from the beginning said the problem initiates exactly where you want us to use the ice/heat. This was the 1st time I have heard the same from a PT. And, my husband had to do this himself and prescribed for others over the years: raise the foot of your bed 2" at a time, for 2 weeks, before moving up 2 more inches. For me at 76, the limit is 6 inches. For younger people apparently it may be perscribed at high as 12 inches.
I personally plan to leave mine at 6 inches for the rest of my days, once I work my way up to that level. Tonight will be the 1st night I will be implementing this.
ALL of your info makes so much sense.
One thing for sure, I am totally tired of the pain and putting up having to be still and accomplish nothing, as my muscles and joints will pay the price and I will have no option but to work my way back into being active again - if this ever does get under control.
Thank you so very much for your detailed info that also co-insides with the words from my chiropractic husband from the 'old school of chiropractic'. The lives that my husband has changed, has been amazing to watch. We've been married only 7 years come March 2025, so I do get to brag and not be biased. I know the same is happening in your life's work.
Thanks for the kind words! I do hope you find some of our other videos and podcast episodes helpful! And if you need more support check out the program ☺️
That's very informative and helpful 🌹🌹🌹🌹🙏🙏
Thanks for the kind words
Another question. My thigh and leg cramps get worse when I walk or stand from my back through my thighs and legs. Any advice thank you
Hi , this is probably my first time commenting on ANY video ever. You are so helpful in explaining what I’m living right now. I’m victim of a medical error where they operated me of an hallux valgus by mistake , double osthethomy and déplacement and shortening of the bone. Two screws placed too large ( so 2 operations to take them out ) so the big toe never touched the ground after.
I developed a l5s1 degenerative disease shortly after at 40. I had never had problems with my back before regardless of being lean and sportive.
I don’t walk straight and I tried Pilates when I had to stop everything else which just killed my back afterwards ! And I saw ur video on that and I’m amazed at how well u explained the dangers!
I have a question which could be life changing , how can I prove my back pain is related to me not walking right with medical exams ?
I have an ongoing process with this doctor and he’s been accused of fraud and lying to his patients but they don’t believe my pack pain is due to my foot deformation.
Sorry for the long message but any advise ?
I have lost my job and husband to this and ur videos will certainly help get my spine back on track but proof of posture and back injuries would be essential in my case 🙏
Thanks , Stephanie
Hi Stephanie, thanks for the message, and sorry to hear about the struggle! While we can help get you going back in the right direction, it's very difficult to "prove" that these things "caused" the issue in the back as opposed to just being "unhelpful" for the back issue/aggravating. Especially retrospectively.
@ thank you so much for your prompt answer. Will it be too much to ask to list quickly which exercises in Pilates I should stay away from ?
@@stephaniezarazua3649 If you're struggling look a the resources we have on the channel or program as that will tell you what to do to rebuild your back. the most common error in pilates is the flattening of the back/pelvic tilt.
The towel decompression really seems to help me a great deal… how many times should I do it in a day and for how long ?
Its a great one for back health, a couple times a day is good especially if you're struggling with sciatica/back pain but it's also good to do even if you're not, especially if you spend longer sitting each day.
@ thank you for your response I’ve had sciatica undiagnosed for like 2 years I got a diagnosis this year and I have tried so many exercises but this towel one is working like magic..
Thank you so much for this video Mike! Can you please suggest how can I inject this with my usual workout routine? Ever since I experienced sciatica pain, I got scared of doing lower exterimity exercises. I’ve only begun again to do them but when I do runs or play sports, it gets aggravated again and feel the pain.
It’s a pleasure, really the first thing is to REPLACE the other stuff with controlled focused rehab work, like what we talk about, THEN you can reintroduce the “other stuff” as you make your appropriate progress on the targeted rehabilitation work ☺️
@@BackInShapeProgram I’m sorry I might have missed that part on the video. Thank you very much for replying, I really appreciate it! Will do everything you’ve recommended!
@@1ltkevinlomibaopaf387 It's ok, I have a bad habit of talking too fast, something that I'm working on fixing :D
Michael, thank you for your thorough explanations on this topic. I'm going to follow your recommendations to defeat this sciatica I have. One question: Do you think an inversion table will help?
They're good if used well, check out the video tutorial we have on inversion tables here: th-cam.com/video/4wQpTO6gihY/w-d-xo.htmlsi=lQga04EirQdVNLtm
very good information
Thanks for the kind words :)
hey guys iv stuggled with siatica for years finally getting some understanding of what it is had reoccuring calf strains.from trying to straighten my leg when seated. this is my biggest problem. that i cannot straighten my leg when seated on a chair. any advice with what will help me be able to straighten my leg
Thanks for the comment, good to hear that you're starting to get a handle on things, working on the things in this video but also working more on getting the health of the back to improve, then you can work on some stretching techniques to release the hamstrings. If you need help then do check out the membership on the website: backinshapeprogram.com
Deadhang underrated
It can help but for many it's just to uncontrolled and so things like the bed decompression are a safer more strategic option
I have seen many videos for sciatica ,I am confused which one are correct for to do ,!!!when do you do the rehab ?
Immediately :)
I have sciatica in my calves but its not painful. Just makes my calves a little stiff.
The towel under lower back causes major tingling down the leg. That one feels counterproductive.
This can happen when things are very chronic/acute: couple of workarounds:
1) MAKE SURE you’re getting onto the towel correctly or do it on the bed if getting on the floor is a problem.
2) size of towel, larger or smaller can make a difference
3) contrast bathing to take down congestion before hand can make a difference.
There’s more comments on this but it is quite normal but you don’t want to push through the referral - needs to be worked AROUND - shorted durations can also help but lost that get this tingling get it immediately
@BackInShapeProgram thank you so much for responding with more details. I won't give up on it. ❤️
Will the long term rehab routine work, even when I leave the short term relief routine out?
Yes, but the relief work is more like brushing your teeth, it's not really "building health" as much as helping maintain health. using the analogy, you wouldn't stop brushing your teeth just because you've got a cavity and are seeing the dentist. It is worthwhile doing the relief based work as it keeps your lower body supported a bit better by offsetting the strain of daily life
@BackInShapeProgram Thank you very much for your reply. The good thing is, the rehab work brings me immediate relief as well, especially the dead bug exercise (one of the easier versions). So I'm looking forward to doing the routine every day from now on. So thanks for your videos and for the work you put in them. 👍🏻
Thanku
16:58 Have suffered excruciating pain for 8 months now. Can't do any exercise due to continuous pain. Need help 🙏
You've got to figure out what you can do/are willing to do. :) start where you start then progress from there.
I had trouble following all this!😂😊
How so?
@@BackInShapeProgram no I think it’s just me you explained really really well. I just found my mind unable to follow it and I really don’t know why but I’m sure it’s great to everyone else.
@@forestrunner8922 Hah you're too kind :D It can be a lot to take in though especially if you're having to alter how you view previous advice etc in real time.
@ yes definitely and thank you so much again. I was also wondering, as I didn’t understand because I just started having this pinched nerve in the in the buttock about a week ago how long before a person starts to be able to walk or run normally again
@@forestrunner8922 It really depends how your rehab work goes. But if you're good at it, you should notice improvements in wlaking pretty quick, running longer.
Can this work with someone with chronic Sciatica, 4 years +?
Yep!
Im having pains so bad its also in the butt part. Don't know what to do 😢
If you need more help with this, do cehck out the membership program on the website: backinshapeprogram.com
All those hurt 😢a lot
You've got to spend some time with the technical execution, when done incorrectly, as most do, they will aggravate :) but with careful practice you'll stop aggravating. The thing is that there's literally not a safer way to learn the skill.
What if decompression causes pain?
The towel or the bed version?
Bed version@@BackInShapeProgram
@@dougmedbery2566 The bed decompression should create an "aching sensation down there as you pull, it can be however an issue getting into the position for some, the mount and CERTAINLY the dismount need to be careful as you get up after, try rolling over to the side instead of just pushing up. Also if you've sciatica, the semi "Cobra" position you might get into when lowering into position can be aggravating so try rolling onto your side first to enter into the position with a more neutral spine :) It's not the most majestic but it works :) TRY to avoid putting pillows or other items under your tummy if possible.
@15:24
0:10
Hi, What a superb video!! Congratulations and a big thanks...I sit for 9-11 hours daily on my Laptop. Can you advise on a posture where I can save my back? Regards, VB Anatomy, th-cam.com/video/RfAAlyVIGwU/w-d-xo.htmlsi=uRpq38KmdmfZOxdi .
Thanks for the kind words, this one would be good: backinshapeprogram.com/2023/09/how-to-reduce-lower-back-pain-at-work/