Yoga Stretches for Sciatica Pain Relief
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- เผยแพร่เมื่อ 12 มิ.ย. 2024
- Here are the stretches and exercises that helped me personally overcome years of sciatica pain.
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Sciatic pain is one of the worst kinds of chronic pain I think I’ve ever dealt with on a recurring basis. I had sciatica pain on and off for years. And when it would flare up, I remember feeling so helpless. Like there didn’t seem to be anything I could do to find relief, or any position I could put myself in that would help. Well guess what? There ARE things you can do for immediate and long term sciatica pain relief. In this video I show you the stretches and exercises that have helped me personally to overcome my sciatica pain - pain I suffered with for YEARS! I’m excited to share these exercises and stretches with you, because I believe they will help you too.
In this video I explain what the sciatic nerve is, and I discuss two of the most common causes of sciatica pain - bulging disc and piriformis syndrome. I explain these causes in detail and I show you specific stretches and exercises that helped me personally overcome years of sciatica pain due to these causes.
It's important to note that there are other less common causes of sciatica pain, and If you’ve never had a medical professional look at your particular problem, it’s a good idea to do so since that may change which exercises are most appropriate for you.
Timecodes
0:00 - Intro
0:51 - Anatomy of the Sciatic Nerve
01:57 - Two Common Causes of Sciatica Pain
02:42 - Sciatica Pain Due to Bulging Disc
04:22 - Gentle Backbends to Relieve Sciatica Pain Due to Bulging Disc
08:38 - Sciatica Pain Due to Piriformis Syndrome
10:31 - Foam Roller & Tennis Ball Massage to Relieve Sciatica Pain Due to Piriformis Syndrome
15:22 - Stretch #1 to Relieve Sciatica Pain Due to Piriformis Syndrome
18:11 - Stretch #2 to Relieve Sciatica Pain Due to Piriformis Syndrome
21:40 - Strengthening the Piriformis Muscle to Relieve Sciatica Pain Due to Piriformis Syndrome
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This practice is great for all fitness levels, including beginners, and for bodies of all shapes and sizes. Always listen to your body, take breaks whenever necessary, skip or modify any poses that feel unreasonable in your body, and most importantly HAVE FUN ;-)
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David O Yoga - Disclaimer
David O Yoga recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.
#yogaforlowerbackpain #yogaforsciatica #yogaforbackpainrelief #yogaforbackpain #yogaforback #backpainrelief #sciatica #sciaticapain #sciaticnervepain #sciaticapainrelief
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Here's a new 30 day yoga program that REALLY HELPS lower back and sciatica issues!
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I won't be able to get off of that matt😢. I've had a Rhizotomy done recently, which was unsuccessful, resulting in more severe pain.
Look sir my PCP has been stringing me along for twenty years now it's down graded to Spondylitis excruciating pain with no appropriate pain meds.. please advise 😢
In
U
I think it is all sorted now
These stretches are far more effective than the ones provided by my physical therapist. Thank you for sharing this knowledge!!
Agree.
I can feel the authentic and kind energy. You cant get poor by giving and thats what you are doing. It is so unselfish what you are doing and so small thing can chance someones life so much. Beatiful soul, keep helping and know that the help will always get back to you. You are a mirackle
Hi Aleksi! Thank you SO much for your kind, thoughtful words 🙏 You have made my whole day brighter and sweeter 💓 Wishing you love and kindness. Namaste ✨
@@DavidOYoga 1Thanks
I don't comment too often but I had to content on his aura. Just beautiful. Thank you for this well done🤘
Did you really have sciatica
@@zaneahmed5955 No he is just lying, you idiot. He is trying to jelp people.
Thanks for sharing, sciatica pain is no joke.😥
can I buy you a coffee?
I have it for last 5 weeks first 2 week was really bad end up going to the hospital didn’t know what happened to me :( now slowly getting better by doing exercise 😔
@@aftboom6461 which exercises did you practice
@@krishnagayathri6990 any honesty. As long as you move you will get better and this video is gd i did most of this exercise
oh my gosh, I have been very uncomfortable for 2 days, I decided to look on the internet on exercises to help relieve the pain, I did the leg on the table, but I used a chair, I am72 years old. and right away after performing this I felt a total relief. Thank you, thank you.
I did see my doctor thinking I was heading for a hip replacement. I was shocked when he looked at some X-rays and said it was arthritis in my lower back pinching my Sciatic nerve. These exercises have really helped
How are u feeling now? Did you do these exercises?
That's my exact issue.
AA AA@@lisag18
Good for you!
That’s my exact issue also. Just came across this vid so I am going to follow you now
Yesterday I couldn’t walk from the pain in my left hip and back.. and I was searching on TH-cam to find some help and I find You 🙏 After 20 minutes working with you I recovered from the pain. I could sleep!!! Thanks so much for your wonderful and simple set of stretches. I am absolutely grateful and I am going to do this set forever. Today I already worked twice with you and I feel much better; more flexible and relaxed. Now I know that I have control to recover from my chronic pain .... Be blessed;)
Bozena this fills my heart with so much JOY 😍 I suffered from sciatica pain for so long, and it's my greatest joy helping others overcome this pain. Pain that I know can sometimes feel debilitating and hopeless. But it's not hopeless!! May these stretches and exercises open the door to relief, healing and true recovery from your pain. And may you gain confidence in your body's own miraculous capacity to heal. Namaste my friend 🙏
Thank you so very much for this helpful video. I would cry and cry myself to sleep at night with sciatic pain and this has helped me significantly. I was experiencing thee worst sciatic pain and I was feeling so alone. This helped me very much . 😢😭👏🏽
This is chronic pain more than three to six months which needs biopsychosocial approach
I am so sorry I understand what you are going through because I am gping through it right now! Hope uou are feeling better now
I’m there right now. I feel alone in my pain. If you haven’t had it you don’t understand. Prayers up for all who are suffering from this
@TheRayjane how are u feeling now? Have u done these?
😢
I’ve been dealing with sciatica for years. Last 9 months have been the worst pain ever 😢 you’re truly helping ppl here. Thanks
My sister endured terrible sciatica pain and lower body weakness for three years. Steroid injections provided some relief, but the discomfort returned. The pandemic then struck, forcing a postponement of her operation just as she was about to check in to the hospital for it. She thankfully came across yoga and started taking some online yoga sessions, and lo and behold, after many months of devoted practice, she excitedly reported to her doctor that her sciatica pain was gone. She is now fully operational and in better health than before. She has been pain-free for a number of years. I'm following in her footsteps in the hopes that I can heal from my recent spinal stenosis diagnosis. It seems like the yoga technique is the most effective exercise I've attempted so far. I appreciate you providing these exercises.
My Dr how are u now hope better it has not been easy with me ooo
I did surgery 11months ago having dics bulge spinal stenosis and was fine after this 10months but now it returned again and the doctor said I have again dics bulge having too much back pain
Thank you David! The exercises (especially the one with the table) helped in alleviating my pain. Many thanks!
I suffer from terrible pain from sciatica for weeks and sometimes months. Thank you so much for this video.
Thank you David! Best video on TH-cam to help with Sciatica IMO, healed mine in two days with all the stretch’s and the self massage exercises. Thank you for sharing!
Wow, your wall piriformis stretch is so good! Way more effective than others I've been doing. So glad I found your channel, just after my first introduction to sciatic nerve pain!
Thanks David! I did not know which poses to do regarding sciatica.🤩
BY FAR the best video I have found yet on sciatic nerve pain, and piriformis relief stretching.
These exercises have definitely helped with my pain thank you 🙏🏽💪🏾
Thank You RESPECTED Doctor for Your Very Formal Therapy Sir
Wow David ... I’ve been looking for you for a while now 😊 thank you for the thorough and detailed presentation . I have periformis syndrome From an old injury and I can relate to your helpful exercises ; you combine and effective routine. Thank you 🙏
Thanks Dr. David. Your videos are so good and helpful. Trying your exercises everytime i get time and i believe i will get relief forever.
The best video I have ever seen for release sciatica pain. So clear explanation with so clear vocabulary language. Thanks million
Thanks so much ,I showed this video to my mum who has sciatic pain and it has really helped her. May God Bless You
The dining table is the most helpful for me. Thanks for making this video. Finally a little relief. I appreciate it!
Thank you David I am looking forward to no more pain from sciatica.
Thank you David! Will start 5he exercise.
Thanks a million David, I have been in oain for more than 10 years, I felt much relief from the first exercise, I will continue doing this.
How are you feeling now?
Thank you very much. I used to practice the squatting exercises but it's too difficult as am in my early sixties. These exercises from you has helped me a lot in these few days. Thanks.
Thanks so much for this. I'll do all these exercises today.
Love the way you do it. Clear, easy & effective. Thank you.
Finally, right to the point honest education on sciatic nerve pain. Thank You so much. Sally Everts
Hi Sally! You're very welcome. I'm so happy you found this helpful, and may you continue to find relief 🙏 Wishing you lots of love and light 💛✨
Hunching over, long hours of sitting. You described the helplessness exactly
Thank you for sharing your gentle neshama with us. Your explainations were divine. 💙🙏
Thank you so much!! ❤ You are so genuine and real. I am so relieved to have found you! 😅
This was actually quite good. Thank you!
Of all TH-cam videos I can confirm this was the one that worked for me. After following and doing some of the postures I immediately felt relived. Thank you.
Hi Malik! I'm SO happy this helped your sciatica 🙏❤️ May you continue on a path of healing and freedom from pain
Love your teaching. Thank you so much. I’m there is the excruciating pain zone. I will be trying these exercises
Of the many exercises that are being floated around, I find yours the most appropriate and beneficial! Do pl keep up the good work.👍🙏
Wow! Been struggling with sciatica and tried a lot of stretching exercises but the table stretches totally works for me! Been noticing less pain and I am hopeful it will improve more over time. Thank you!
I want to know, also!
Been going for years to dokters and find my solution on TH-cam. Thank you so much. No words on how this change my life
Hi Trisel! I'm SO grateful this has helped you! May you continue on a path of healing and feeling more joy in your body. Namaste my friend 🙏
Sharing is caring. Thanks. God bless you abundance
Great tips for helping out with sciatica. Thank you.
Hello David i been suffering from sciatica since 2103 my life was really going from bad to worst i have been taking so much medication and pain killers nothing will help last month i was planing on having surgery but Im glad to find you video in less than 3 weeks i can feel the pain climbing back from the feet now is just on buttock . Thanks for you video and Im glad the still there is people out there ready to help thanks
🙏
Hi Carlos! I'm so sorry that you've been suffering with this pain, and I'm grateful this video has helped you find some relief! Also I just released a new video yesterday for sciatica and low back pain relief. Here is the link...th-cam.com/video/hzZ3YP7AGac/w-d-xo.html I hope these practices continue to help you find relief and freedom from pain
Since 2103? You are in pain before being born ? Oh no !!!
So thorough, compassionate, and helpful. You are a great teacher! Many blessings to you, David. Thank you!
Thank you EM! I'm very happy this helped you. Wishing you blessings as well 🙏
Thank you David... I am certainly trying these stretches and exercises, hoping they'll help my situation... I have been suffering for months. God bless you for understanding and help ❤
Is a massage gun good to use for sciatic nerve issues?
wow! instant relieve after literally months of pain! thank you!
Thank you so much, David , for sharing your experience with sciatica’s problem and showing very important exercises and stretches!!!!👍👍🙏
Very good job! Love it! I have done most of these, but never done it for this sole purpose together. Will try your sequence and hope to completely heal my pain. Thanks again!
Hi Ting! I'm sorry you've been suffering with this pain. May these stretches and exercises help you find relief. Namaste 🙏
...
Thanks for taking time and explaining all this especially the bulging disk.
Hi Guitar Only! You are very welcome and I hope this video helps you find relief and healing. Namaste my friend 🙏
💕
Thank you!!!! This was amazing
Excellent video! Clear and well-paced.
Thanks so much David. I’m finding the exercises on the piriformis really helpful. I’m doing them all. The tennis ball idea is inspired. For me i found it works well, as a gentle start, standing, rolling the ball between hip & kitchen worktop edge. Best wishes.
Hi Linda! Oh I love that idea of rolling the ball against the kitchen counter while standing. Soooo good 💓 May you continue to find relief, healing and lots of JOY 🤗
Thank you for this. I’m suffering now so I can’t wait to try these.
Hi James! I'm so sorry that you're suffering from this pain. I sincerely hope these stretches help you find sweet relief! Wishing you a beautiful day 🤗
Loved how you helped me with some exercises for my debilitating pain
Thanks David, I feel a lot of relief
Great video sitting far too much through lockdown on the computer on a hard chair hence in agony now will do your exercises I think my back is weak doing a job making beds for a number of years
Hi Ginny! Yes, all this sitting in lockdown and our poor back and legs are saying "stretch me please" haha I hope these exercises and stretches help! Namaste 🙏
Very well explained! Millions need to do the Sphinx, Cobra & King Cobra asnas! Thank you. 🙏🙏
Your right, I can't do any of those at the moment
I’m so excited to find this video!! Thank you
Thank you, David🌹
Thank you David so much for this video. Going to do these different stretches.In so much pain now I needed someone just like you to had have come a long to help people to help them selfs with out damaging our self even more. I truly hope that other people will reach out to you David. God knows how much we all needed to be educated about Sciatica. 🙏🏼🙏🏼👍💯👏👏💜
Hi Bunnylynn! Thank you so much for your kind, thoughtful words. I'm so sorry that you've been suffering with this pain. I know how awful it can be! I'm very grateful that you found this video helpful and educational. May you continue on a path of freedom from pain, and feeling more joy in your body 🙏💓
Learning so much too. What a painful business.
Trust you find relief and that is goes away for good
So well explained,I will start from today
Thank you for this practice, the information and compassion. I’m on day 2 of these exercises and already feeling a bit of sweet relief! Also very relieving and empowering to have tools to help myself when chronic pain can make you feel helpless. Thank you again❤️
Are u completely painless now?
Simple and great exercises. Thank you.
Thanks very much , absolutely amazing your exercise advice
You are a great yoga teacher David. I love the dtailed instructions enhanced by your lovely voice and compassionate facial expressions. I have been following your classes for about a week now and found huge relief from my sciatica pain. I watch you from halfway around the globe (Saudi Arabia) and you are the best. a touch of gratitud from the bottom of my heart.
Hi Badia! Thank you SO MUCH for your kind, thoughtful words, and for sharing your experience with me. I'm incredibly grateful that my videos are helping you with sciatica pain. I know how frustrating it can be, and it brings a big smile to my heart knowing you're feeling better. Sending you and your family love from my little town in Michigan, USA 🙏❤️
Pain
Hi David! Thank you so much for these sciatica videos. I have been suffering from sciatica for several months now. Your stretching suggestions have helped me walk normally again. Many blessings and peace to you!
Hi Ytmar! I am SO happy to hear these videos helped you! To know that you're feeling better, and that you can walk with more ease and less pain - that fills my heart with joy 💓 Namaste 🙏
.
Are you better now
Thank you so much. I will definitely give it a try. Dealing with sciatica pain due to running.
Thanks so very much.
Thank you! Really clear. This kind of pain makes me instantly depressed. I have a litttle more hope now!
Oh Barbara I feel the same way - it's such a downer, and it's so relentless. I'm so sorry that you are suffering with this kind of pain. I hope these exercises and stretches help you on a path to sweet relief and deep healing. Namaste 🙏💓
@@DavidOYoga What are the suppliment can I take? I have right bottom back pain
Same 😩 it's so depressing. I can't get on with my life 😢
Me too always don’t know what to do anymore 😟
This was awesommee so much relief! Thank you!
Hi Christine! This makes me SO happy to read!! May you continue to find relief and deep healing. Wishing you a beautiful day. Namaste 🙏
Terrific thanks David. Very clear explanations of issues along with excellent slow-paced talk-through of positions and exercises.
Hi Sal2earth! Thank you for your kind feedback 💓 Knowing that you find my videos helpful is the best gift. It truly makes my day. May the sciatica gremlins be banished to a deserted island where they will bother us no more! 😂 Namaste my friend 🙏
Thank You for the video. Will try these stretches.
Thank you David , I had trouble walking the last few days and after watching this video it has began to ease after completing the exercises.
Many thanks
John I'm SO happy you're feeling a little relief!! I know how awful this pain can be. May the healing and relief continue for you my friend! 🌅
@@DavidOYoga l all b
@@DavidOYoga jb sciatica pen hota h to ese per uper nhi uthte
i have the pain in my right butt going down on my leg untill now, so i came to watch your video and i will try to do this stretching exercise,thanks for sharing sir 🤩God bless you.
David. You are a life saver ! I am doing your exercises and stretches and they helped me a lot with my pain. Thanks a million. Liked. Subscribed. 💯🇮🇪🍀👍
Thankful for these!
Blessings from Midland Ontario! 🇨🇦
Brilliant video David it has helped me so much xxx
I suffer from chronic hip and lower back pain, so happy that I found you 🙏🙏🙏 I watched one of your other videos and found instant relief following your instructions. Thank you! I never practised yoga before but Im going to do your 30 days yoga challenge. Thank you again, sending hugs from Denmark to whereever you may be 🤗 ❤
Hi Ulla! I'm so sorry to hear that you're suffering from this pain. I know how frustrating it can be, and I know how difficult life becomes. But I'm SO happy to hear that you've found some relief with one of my other videos 😍 And I'm excited that you're going to try the 30 days of yoga challenge!! As you go through each day, the most important thing is to keep a playful attitude, and be gentle, kind and compassionate with yourself. If there are things that you can't do, or that feel like too much, allow yourself to skip those things, and allow yourself to take breaks during the practice if necessary. If you allow yourself to have fun with it, and to approach your experience with an attitude of play and curiosity, the journey will be transformative and it will open the door to a whole new world of peace, joy and radiant health. Please let me know any questions you have as you go through the 30 days. Sending you much love and light. Namaste 💛✨
@@DavidOYoga Thank you, David. The journey has begun and it is a pretty intense and surprisingly emotional experience already. Don't know why I never did yoga before 😊 I wish I could join your classes. Howeveŕ, your guidance in the videos makes the exercises so "easy" and fun to do. Thank you again 🙏❤
Your way of explaining the exercise is really reassuring.I am going to stick to your teachings and hope to get relief from pain and I will be thinking of you David when I start to get relief and above all God bless people like you.
Thank you. Much appreciation.💌
Thank you very much!! It is really helpful!!!!
Thank you so much the wall IDEA HAS CHANGED MY LIFE 🙏🏽🙏🏽🙏🏽
Hi Michell! I'm SO happy to hear this 💓 It's done the same for me. Namaste 🙏
I have sciatica last six months, still finding right exercises
Thank you, glad I found your videos. I've been diagnosed with lumbar foraminal stenosis. I've been dealing with this for 10 months. Any suggestions?
Thank you very much For sharing and teaching
thank you for the streaching sciatic pain
awesome workouts! glad i'm staying home!
Hi Kim! Thank you 🙏 I'm so glad you're enjoying these. Wishing you a beautiful day 🤗
This is brilliant, so well explained. By far the most successful set of exercises..you rock !
Thank you so much for these stretches, hope they help!
It really helps, thank you !
Thank you so much David! I found the part of just putting my legs up against the wall extremely helpful! I stay in that position for 5 minutes. I have had sciatica for almost 4 years now! Have experienced a lot of relief doing just that! May you always be inspired to keep helping everyone the way you already are.
Oh that is WONDERFUL Sharmina! I always tell my students with sciatica pain, when all else fails try putting your legs up the wall like that. Staying for 5 minutes is a great because it not only helps to create space in the low back and hamstrings, but it helps to relax your whole body and welcome a state of balanced energy - all of which helps with sciatica. I'm so happy this is helping you! 🙏
It also helped me as well. That alone! Thanks so much. I thank God for problem solving people.
For some reason, the legs up the wall hurts tremendously
Very Helpful for me. Thank you
Are your legs bent or going straight up the wall? HEEEELP! Thanks so much!!
I have a bulged disc from a rear end accident from 2013. The first stretches helped me. Couldn't get passed the first one because of how much pain I'm in. I did it for 5 minutes on and off and then did some other ones they taught me from physical therapy. It has relieved so much pain right now. Thank you! 🥰
Hi Christina! I'm so sorry that you're suffering from this pain. I'm happy to hear the first stretches helped you. When doing these, or any stretches always try and be gentle and avoid forcing yourself into any stretch that feels painful or unreasonable in your body. It's better to just stretch a little bit each day, rather that trying to push yourself too far all at once. I'm glad you're combining these stretches with the ones you learned in physical therapy! Just keep listening to your body and do the exercises and stretches that feel intuitively good in your body. May you continue on a path of healing 🙏💓
Just a beautiful description. Thanks for the explanation. I will implement this.
Good relaxing exercises.Thanks David
Hi David, I have suffered from sciatica on and off for years and have usually found relief from a variety of different stretches. However with this latest bout nothing was working until I tried your dining table exercise. I wasn't going to try it as I didn't think I'd be able to do it. I gave it a go and straight away I started noticing the difference. Can't say how grateful I am. Brilliant!
Shane this is amazing!! I'm so happy and grateful that stretch helped you 🙏💓 I hope this is one you can come back to and that it continues to bring some joy to all the places that hurt.
GREAT VIDEO! LOVE HOW EXPLAIN EACH MOVEMENT SO THOROUGHLY
Tyler Sarry: I agree. The explanations are excellent.
Thank you so much
You are a great teacher. 👍👍👍👍
Thank you so much! The stretches took away the pain instantly! I was at the point of crying..luckily I found this and I am relieved..I was able to do all of those poses except the one with the tennis ball and the foam roller but all's well! I'll buy a tennis ball soon. thanks once again!
Hi Junelyn! I'm SO happy these stretches gave you relief. I know how awful this kind of pain can be and it's such a gift to know that this video is helping you. May you continue on a path of health and happiness 🙏
Hi David,
Thank you so much for sharing these helpful exercises. Your patience, sweetness and vocation are very much appreciated. Specially when your body is in so much pain. Sciatic pain is awful. I wouldn’t wish it to anybody. Again, thanks a lot. Many blessings to you.
Regards to you from down under🇦🇺🙏🏼
Hi Jacqueline! You are a blessing 🙏 I'm so grateful that you found these stretches and exercises helpful. You are so right, sciatic pain is just awful. May we all continue on a path of feeling pain-free and joyful in our bodies 💓
Thank you so much! Grateful for this. Blessings from South Africa
So glad I found your channel❤
instant relief, great work!!!!!!!!!! 🙏 ✡
I'm working wit a physical therapist and this goes into more detail and a better explanation. This is absolutely first-rate. This is really a life saver.
Hi Bob! It means so much to me that you found this video helpful! Knowing that you're experiencing some relief makes my heart smile 😍 May you continue to find relief and healing 🙏
Great tips. Thank you.