腰及臀部痛、坐骨神經痛、腳指公麻痹、腿外側膝頭痛…..六種腰L4和L5神經線減壓運動[Eng Subtitles] 6 Exercises for L4 & L5 Nerve Impingement

你有沒有腰酸骨痛、坐骨神經痛？有沒有腳面、腳指公麻痹？有時候連膝頭及腿外側都有刺痛，走路也不想走？如果你有這個情況，你有可能患上腰椎第四和五神經線受壓!
這個病非常普遍，因為太多人常常坐低，沒有郁動而導致腰椎第四第五神經線容易受壓迫。如果受壓便會出現很多疼痛症及麻痹。因為腰椎四及五神經線分支成為坐骨神經及股神經線。他們負責控制腿部的肌肉及膝關節的活動。如果我們常常坐低，少運動便會令到椎間盤突出，脊椎狹窄，或脊椎移位，容易導致這兩條神經線受壓及受傷而出現麻痹、腿無力及腿痛楚。
汪家智註冊脊醫(脊骨神經科醫生）為大家講解如何用運動醫治腰椎第四及五神經線受壓。大家也要量力而為，如果真的很痛，或做過也沒有幫助，就要跟隨醫生的指示去做治療啦！
In this video, Dr. Joe talked about the 6 effective exercises for L4 and L5 nerve impingement. Symptoms include numbness in the toes and top of the foot, pain in the lower back and buttocks, radiating pain to the leg, particularly the back of the leg, and outside of the calf. How did it happen? Usually from poor posture and bad working habit, previous sports injuries, prolong sitting leading to disc herniation, bone spurs, lumbar stenosis and arthritis. These all contribute to the nerve impingement of the L4 and L5 nerve of the lumbar spine. Once these two nerves are impinged, the associated nerve that branch out from L4 and L5 such as the Sciatic and the Femoral nerves will be affected! A cascade of pain and discomfort will affect the lower limbs.
Dr. Joe demonstrated 6 effective exercises for L4 and L5 nerve impingement. Remember, if during or after doing the exercises, you feel more pain and discomfort, please consult a doctor for further professional treatments.
#脊醫 #汪家智 #汪家智註冊脊醫
#廣東話youtuber
#DrJoe脊醫教室 #伸展
#椎間盤突出
#坐骨神經痛
#腰痛
#腳痛
#麻痹
#drjoewong #chiropractor #drjoe
#lowbackpain
#nerveimpingement
#L4
#L5
#Sciatica
#numbness
#knee
0:00 介紹 Introduction
4:55 運動一: 橡筋帶拉後腿Exercise 1: Hamstrings and ITB stretch
8:42 運動二：髖關節屈曲伸展Exercise 2: Hip Flexion Stretch
11:03 運動三：股四頭肌Exercise 2: Quadriceps Stretch
12:47 運動四：二朗腿（梨狀肌伸展）Exercise 4: Figure 4
14:48 運動五：腳踭走路Exercise 5: Heel Walk
16:15 運動六：坐低前屈曲Exercise 6: Seated Back Bend
任何查詢，可致電Phone no. : [phone]
whatsapp [phone]
Website ：
www.chirocare.com.hk
Email: [e-mail]
IG: dr.joe_wong
dr.joe_wong...
Fb: Dr. Joe 健康教室
profile.php?...
Dr. Joe Wong Online Shop: www.drjoewong.com
DISCLAIMER:
This video (including but not limited to its description, comments, and statements made therein) is for informational purposes only. This video is not and is not intended to be a substitute for medical advice. You are advised to obtain professional medical advice or treatment from a qualified medical professional. You are solely at your own risk should you decide to follow or administer any of the treatments shown in this video. If you do so and feel unwell or in pain at any point, please stop immediately and contact a qualified medical professional or visit the nearest hospital emergency department.
Dr. Joseph Wong and [Dr. Joe Wong] do not accept any liability for any losses, injuries, or damages arising from any action that you may take or refrain from taking in reliance of the contents of this video.
免責聲明：
本視頻（包括但不限於其中的描述、評論和陳述）僅供參考及資訊性用途。本視頻不能代替專業的醫療建議，您應向合資格的醫療專業人員尋求專業的建議或治療。若您決定跟從本視頻中的任何治療方法，您將自行承擔風險，如此同時，若你在任何時候感到不適或疼痛，請立即停止並聯繫合資格的醫療專業人員或到訪最近醫院的急診室。
汪家智 註冊脊醫和 [Dr. Joe Wong] 不能也不會承擔因您依賴本視頻的內容而採取或沒有採取的任何行動而引致的任何損失、傷害和損害的任何責任。

[@SusanYansing_a_song]

汪醫師，非常感謝您的視頻，我都仔細收藏並且針對我個人L4 L5壓迫以及椎管狹窄(另一支視頻)可以執行的運動做了整理，真心覺得汪醫師宅心仁厚，教導的動作講解非常仔細，待我執行一段時間後再來跟您回報~再次感恩!

[@drjoewong]

希望幫到你，因為腰椎狹窄正其實需要做長時間的運動來令到管道可以開

[@lixifa-hello8705]

@@drjoewong 妳好，doctor，腰椎間盤突出微創手術後，幾耐可以做呢個訓練？

[@sukwanko3827]

@@lixifa-hello8705 by

[@suiwanyu8445]

See you¹l see😊

[@adang2759]

汪醫師： 你好！ 我患有坐骨神经痛已经十个月了，初期都有睇西醫、 正骨醫、 跌打幫助舒缓運動一路有做但未見有好轉，请问坐骨神经痛點樣可以 根治？ 食葯可以嗎？希望汪醫師回覆賜教。😂

[@jk417]

我已轉介俾外國嘅朋友跟住做，最緊要當然係俾Like 啦😃

[@drjoewong]

多謝支持

[@littleredbook2882]

謝謝汪醫師賜教、指導👍👍👏👏🤗🙏

[@drjoewong]

多謝你支持

[@siukingsung9551]

非常有用，謝謝你的教導🙏🙏

[@drjoewong]

多謝你支持

[@jennylam3588]

多谢 Dr Joe 的指导👍👍👍👍👍👍👍

[@drjoewong]

多謝支持

[@kwokyingauyeung4595]

感謝汪醫生🙏

[@drjoewong]

多謝你支持

[@ritalee2914]

感谢Dr. Joe 介绍这视频👍🙏

[@drjoewong]

多謝支持

[@catherinewai5304]

謝謝你汪醫生。

[@drjoewong]

多謝你的支持

[@Bruna-ht5jc]

谢谢医师的视频👍

[@drjoewong]

多謝你支持

[@saukingfung1816]

多謝汪醫師的講解，非常的清識。謝謝你。🙏🙏🙏👍👍👍👏👏👏

[@drjoewong]

多謝支持

[@yinglee5297]

多謝汪醫生講解清楚，我得益不小，謝謝。

[@drjoewong]

多謝你支持

[@user-bc9wc7rk2h]

感謝Dr Joe 悉心教導和分享.❤

[@drjoewong]

🤩

[@lingjackson9358]

感謝Dr Joe 悉心教導和分享.

[@drjoewong]

😍🙏

[@eileenchan9262]

多謝 Dr Wong🙏🙏

[@drjoewong]

太客氣啦👍🙏

[@finayuen2503]

多謝Dr詳盡的分析及分享·

[@drjoewong]

希望幫到你啦

[@queenielau6665]

簡單易學，多謝教導

[@drjoewong]

多謝支持

[@wongcelia1247]

教的運動易做有效，有耐心

[@drjoewong]

我希望用最簡單的方法教運動

[@pingchukli1478]

非常多謝~做完真系有用!!感恩~🙏🥰

[@drjoewong]

太好了，希望幫到你

[@peggychoo573]

非常感谢Dr Joe 的video, 感恩有你❤

[@drjoewong]

多謝支持😃

[@patrickh2130]

多謝Dr. Wong.

[@drjoewong]

You’re welcome 🙏👍

[@AA-re7zt]

多謝多謝你的真貴影片教學模式，

[@drjoewong]

希望幫到你

[@yukharcheung4273]

謝謝你汪醫生😍

[@drjoewong]

多謝你支持

[@winwong7493]

👍非常有用！多謝你的教導🙏

[@drjoewong]

太客氣了

[@chananniejoe4618]

Thank you Dr Wong for your demonstration, Bravo !!

[@drjoewong]

Thanks again for watching

[@kklo8526]

哈哈😄多謝你汪醫生，祝願身體健康事事順心，所有病人見你之後，病可除矣。

[@drjoewong]

多謝你

[@loirecheung4440]

Thank you so much Dr Joe for sharing🙏🏻

[@drjoewong]

You’re welcome

[@PeggypeggyYip]

多謝Dr Joe
神祝福你及家人

[@drjoewong]

多謝你的祝福

[@helenyeung6467]

多謝Dr
Joe Wong

[@drjoewong]

多謝你支持

[@hoiyeechan3807]

非常感謝Dr Joe❤

[@drjoewong]

多謝支持

[@takchanlou6959]

多謝晒你！

[@drjoewong]

☺️

[@user-nj6sr6tn3w]

汪老师謝谢你

[@drjoewong]

多謝支持

[@yinglee5297]

謝謝汪醫生，講解的片很清楚，簡單易做，但是效果很好🙏

[@drjoewong]

太好了，希望幫到你

[@candylai1223]

剛看完，也跟著做，謝謝你❤

[@drjoewong]

希望幫到你

[@bbsophia4929]

講得好清楚，希望幫到多D老人家，謝謝🙏

[@drjoewong]

這是我的目的，希望幫到更多人因為很多人有痛症不知怎樣好

[@CC-Love]

這個可幫到我一個朋友, 謝謝Dr. Wong! 🙏🏻

[@drjoewong]

太好了，希望幫到你們

[@wahn1615]

非常喜欢你的視頻👍👍👍,幫到我减轻痛楚,谢谢Dr Joe

[@drjoewong]

多謝你支持

[@tanchinsoon9931]

多谢 Dr Joe ❤

[@drjoewong]

🙏👍🥰

[@merry11cat]

Dr.Joe太厲害了👍這個動作我睇到目定口呆了！

[@drjoewong]

真的嗎，希望幫到你

[@gracelo3503]

Thank you Dr Wong, your video is just great, it really works 👍🏾👍🏾

[@drjoewong]

Thanks so much 😍

[@user-wr8zy2do5v]

刚刚讲到我的痛处了，多谢你。

[@drjoewong]

希望幫到你

[@may-kj7pj]

多謝汪医生分享教我們放鬆机肉我會練習練習🤗🤗🤗🤗💓💓💓💓👍👍💜💙💚💛🧡❤️

[@drjoewong]

多謝支持

[@mingpoon6705]

Thanks so so much, Dr. Wong

[@drjoewong]

You’re welcome 🙏

[@chingle2443]

🙏🙏🙏😇🤗🤗🤗👍👍👍感恩汪醫師的指導分享好舒服練咗之後.

[@drjoewong]

👋🙏

[@vanhuynh9341]

多謝doctor Joe 分享。 🙏🙏🙏👍👍👍👍🥰🥰🥰🥰🥰

[@drjoewong]

☺️

[@lanchehui9514]

👍多謝汪醫生🙏

[@drjoewong]

🙏🙏🙏

[@adaleung4566]

感謝醫生 🙏

[@drjoewong]

多謝支持

[@cathyoliver997]

Thak you Dr.Wong, You help me a lot. I live in Australia regional area. god bless you.

[@drjoewong]

Thanks for watching! Wishing you good health!

[@sylvialok5136]

謝謝你分享🙏

[@drjoewong]

多謝支持

[@fannybig9220]

唔該曬多謝曬

[@drjoewong]

太客氣了，祝你身體健康

[@lehmoisim9861]

多谢医生，这个视频对我帮助很大。我就是有这病痛，非常痛苦！真是多谢医生。

[@drjoewong]

😍

[@jannyshum9172]

謝謝汪醫師的分享

[@drjoewong]

希望幫到你，祝你身體健康

[@jannyshum9172]

@@drjoewong 感恩Dr黃

[@maylinglo7795]

感谢Dr.Joe宅心仁厚，愛心的親和力，不厭其煩循循善誘令我好感動!好有❤的👍醫生!!!是非常稀有的醫生!

[@drjoewong]

多謝你支持，祝你身體健康

[@lindapun5141]

感謝汪医師如此詳細及愛心示范这些運動！！令我得益不少！祝工作順利

[@drjoewong]

👍👍👍👍

[@tctniwy5369]

Thank you Dr. Joe. Excellent video with clear demo and explanations. So glad I found your channel. Wishing you all the best.

[@drjoewong]

Thanks for watching!!!!😊🙏

[@connieyeong4432]

This is one of my favourite video I love to watch everyday. Tks Dr Joe for your sharing, it's very useful to relief my pain.

[@drjoewong]

Thanks for watching! 😍🙏

[@user-hy6ls4eo8z]

喜歡，感謝。

[@drjoewong]

多謝你支持

[@cheukfelix1022]

太好了解說得

[@drjoewong]

多謝支持

[@user-es8eb4mq6b]

謝謝您解解釋好清楚.示範動作業很清楚感謝

[@drjoewong]

太好了，希望幫到你

[@sukchingtung4262]

謝謝醫師🙏好有用

[@drjoewong]

多謝你支持

[@sinchuncheung7151]

謝謝汪醫生

[@GlenHui]

多謝指導及分享，使我獲益良多。

[@drjoewong]

希望幫到你

[@sunnymaymay2012]

多謝你！

[@drjoewong]

太客氣

[@wilsontan4954]

Dr. Joe ty very much.

[@drjoewong]

You’re welcome 👍😍

[@user-ut1ok6ei7u]

谢谢你

[@drjoewong]

希望幫助到你

[@keunglo3561]

Thx汪醫生

[@drjoewong]

🙏

[@graceyip1880]

收到，明白，謝谢

[@drjoewong]

多謝支持

[@mayso7137]

🙏🙏💪💪非常感謝醫師分享運動以及非常仔細的講解！

[@drjoewong]

多謝你支持

[@mayso7137]

@@drjoewong 不用客氣！

[@user-we3nz7co4x]

汪醫生多謝你！👍👍

[@drjoewong]

希望幫到你啦

[@user-th1gt3ij6n]

汪医师你好我左脚屁股酸软到脚板底做乜嘢运动好呀每日朝头早起身都系食完粒止痛药呢就冇喇我唔想日日食止痛药希望你帮我做乜嘢运动好呢多谢唔该

[@user-dn6ll9nl7e]

thank you very much!
Excellent video!

[@drjoewong]

Thanks for watching ☺️

[@user-pc9ux4vr7e]

感謝汪醫生
因為我有小兒麻痺
沒有能力做運動
我會打電話約時間
感謝汪醫生,🙏🙏🙏

[@drjoewong]

等我看看

[@gracegreen1181]

多謝江醫生的指導，我會照你的指示去練習。🙏

[@drjoewong]

多謝支持

[@choichoikimfan1887]

多謝江醫生👍👍👍

[@TANGSONGYUAN]

@@choichoikimfan1887汪醫生😂 你少了一橫。

[@callielo6628]

多謝Dr.Joe, 睇左幾片, 我已常伸展運動, 很好, 起初開始肌肉好緊, 但做上五日就好點, 多謝哂

[@drjoewong]

太好了，希望幫到你

[@ivychong8348]

汪医师，非常感谢你的视频。我是马来西亚人。我有C5&6, L4&5 肩椎盘突出。你的教导非常好。我会照着你的视频做运动。两个星期后会再让你知道效果。谢谢你🙏

[@drjoewong]

太好了，希望幫到你

[@TheSinlingyeung]

非常感謝，好有愛🥰

[@drjoewong]

多謝你的支持

[@fhgdjbdhv1944]

👍對我有幫助thx

[@drjoewong]

👍🙏

[@selinalee3620]

I too enjoyed your videos. Thank you so much.

[@drjoewong]

Thanks soooo much 🙏👍

[@MsJazzbox5678]

Most of your videos are very interesting and easy to understand.
Hope your exercises can help to release my L4 and L5 pains.

[@drjoewong]

Lets try and see

[@lilila9453]

我就是，你现在说的痛，实在就是这个痛，谢谢分亨，全部中

[@drjoewong]

希望幫到你

[@juneyoung8238]

Thank you Dr Wong 👍👍👍
I will do that to fix my leg 🦵 hurt when I get off the bed 🛌 in the morning!

[@drjoewong]

You’re welcome, wishing you good health

[@yiuyuenleung2972]

Thanks for your kindness information

[@drjoewong]

Thanks for your support

[@walter44308]

多謝你 excellent video Dr Joe 的運動指導下 非常有用 麻痹及坐骨神經痛 正在治愈

[@drjoewong]

多謝支持🙏🙏🙏🙏😍

[@wusuitqk8603]

支持你

[@drjoewong]

😍🙏

[@user-ys2zu5hp3b]

非常多谢汪医师！想请教下症狀同梨状肌炎嘅分別！

[@drjoewong]

大家好似，但l4-5 是神經壓迫，梨狀肌炎是肌肉問題

[@charleschan8556]

謝謝❤😊😊😊😊❤❤

[@drjoewong]

😍😍👍

[@leefiona98]

今次第一個點贊👍多謝汪醫生認真仔細的講解

[@drjoewong]

好！多謝支持😍

[@leefiona98]

@@drjoewong 多謝你汪醫生！收到你回覆我超級開心😃祝你收視節節攀上幫到更多的人。我是你的忠粉。

[@carmenlee613]

@@drjoewong .@.'1'.

[@elaineyu8300]

Great exercise ❤

[@drjoewong]

You’re welcome 🙏

[@wongtheresa]

Dr Joe，你好呀!☺很高兴睇你講解及示範呀!之前你教腰椎狹窄症，幫助咗我好多!好感激你呀!多谢你呀!🙏🙏🙏

[@SusanYansing_a_song]

我除了椎間盤突出也有腰椎椎管狹窄狀況，目前也正遵照汪醫師視頻教導的運動每日練習，希望我跟您都有進展~一起加油!

[@drjoewong]

繼續努力，希望幫到你

[@cathymak272]

汪醫生，非常之多謝你的分享，實在好感恩，你的視頻真的會幫助到很多人，你會積福報。汪醫生，當我腳踭行路時，為什麼我會向後退，當我要有意識向前行時，我就會行不穩。

[@drjoewong]

你有沒有找醫生做檢查，可能要檢查小腦，或腦部的運作。

[@cathymak272]

沒有醫生願意正視我這個問題

[@alberthew8459]

Tks Doc

[@drjoewong]

You’re welcome 🙏

[@user-wr8zy2do5v]

点赞支持。

[@drjoewong]

多謝你支持

[@jimliu4611]

终于找到了，非常感谢，非常适合我。刚好是第五节压迫。小腿外侧到脚脖子再到脚背大拇指这片区域痛。偶尔脚大拇指还有针刺痛。

[@drjoewong]

試吓做這些運動睇吓有沒有幫助因為如果神經線受壓做一些拉筋運動其實真係有幫助的。祝你身體健康

[@kennydang57]

我和你一样，脚面和大母指/有針剌痛，屁股就停止痛。

[@ribolau5742]

謝謝

[@drjoewong]

太客氣了

[@kuncheng3196]

Thanks

[@drjoewong]

You’re welcome

[@agneswong6165]

Dr wong,可否分享一下如有嚴重骨質疏鬆的運動？many thx😊

[@drjoewong]

好的看看這個有沒有幫助
th-cam.com/video/65xPq_5SBtA/w-d-xo.html

[@caixiawu1555]

汪醫師非常有用，我想知L2L3🙏🙏🙏

[@drjoewong]

好的，安排中

[@chananniejoe4618]

Excellent exercise, thank you

[@drjoewong]

You’re welcome

[@meme6227]

Very good

[@drjoewong]

You’re welcome 🙏👍

[@linlinhuang710]

醫生我真太愛你了❤❤❤，我因為腳麻還有頸椎不舒服搜尋影片發現你的頻道，真的是講的很仔細，我也要認真跟著醫生聯繫希望可以改善頸椎和腳麻

[@drjoewong]

希望幫到你，祝你身體健康

[@melodylee1085]

多謝Dr Joe 我睇咗呢集❤好有得益

[@drjoewong]

希望多多支持

[@Connie0614]

Thank you for sharing🙏🏻 If it is not too difficult to edit, you may use some effects to count for you😊

[@drjoewong]

Great advice, let me check how to do it

[@halletse5389]

Dr. Wong 好多謝細心教導，但家有長者已更換雙膝関節又有坐骨神經痛，膝部屈得唔多，請問可否做呢個運動呢？或有什麼運動適合佢哋日常容易做呢？醫生叫佢哋運動佢哋唔係幾肯做，萬分感謝!

[@drjoewong]

我有很多運動，有一些運動不需要屈曲膝關節的，你可以選擇做這些比較適合。