90 Second Exercise to STOP Sciatica & Piriformis Syndrome In Bed
ฝัง
- เผยแพร่เมื่อ 15 มิ.ย. 2024
- 90 Second Exercise to STOP Sciatica & Piriformis Syndrome In Bed
TH-cam Channel: / physicaltherapyvideo
Website: bobandbrad.com/
Bob and Brad demonstrate one position in bed that may decrease sciatica or piriformis pain. You may want to use a pillow under your chest and/or under the painful leg. This position should not be painful. If you are experiencing pain, you should discontinue.
Our videos offer the best "get fit , stay healthy, and pain-free" information directed toward people 0 to 101 years old. Physical Therapists Bob Schrupp and Brad Heineck have over 50 years of combined com/shop/physicaltherapyvideo We try to add a twist of our humor into each video in our quest to be the "Most Famous experience in the physical therapy field. Not only will these videos provide outstanding health information on treating yourself at home, we also do product reviews. For our favorite products on Amazon click on this link. www.amazon. Physical Therapists on the Internet" In our opinion of course!!! Subscribe to us now and join the fun.
Visit us on our other social media platforms:
Website: bobandbrad.com/
Facebook: / bobandbrad
Instagram: / officialbobandbrad
Twitter: / ptfamous
Bob and Brad’s Products:
Grip and Forearm Strengthener: store.bobandbrad.com/
Wall Anchor: store.bobandbrad.com/
Booyah Stik: store.bobandbrad.com
Knee Glide: amzn.to/2WnSPU1
Check out our shirts, mugs, bags and more in our Bob and Brad merchandise shop here:
shop.spreadshirt.com/bob-brad
Check out other products Bob and Brad Love:
www.amazon.com/shop/physicalt...
Check out The Bob & Brad Crew on TH-cam by clicking here:
/ thebobbradcrew
Want to help translate our videos? We would so love the help!
th-cam.com/users/timedtext_cs_p...
Medical Disclaimer
All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Affiliate disclaimer:
Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.
![[TH] VCT Pacific Stage 2 - Week 1 Day 1 // DRX vs ZETA | BLD vs TS](http://i.ytimg.com/vi/AWaOqaxN6Y0/mqdefault.jpg)
I was literally in tears, my piriformis was giving me pain for several weeks and I was considering the ER just for a little bit of relief. I held the stretch you suggested for the duration of your video and, while it was stubborn at first...I literally felt it just melt away. You two are a godsend. ❤🙏
Did the pain go away eventually?
Thinking of ER too. LOL.
I’ve been in pain for 3 weeks! Pain meds, steroid and muscle relaxers are not helping! I’ll try this
Please let us know!
Oh I can't wait to do this
Was suffering for months, did your exercise, left leg healed immediately, right leg took 1.5 days to heal. Doing the exercises was painful but so worth it. Thank you so much!!
How did you know you weren't tearing something? I'm afraid
I’m 25 and extremely tense. Trying to figure that out. Back issues for years. Anyway. Came across your video and I laughed out loud throughout. I very much enjoyed the back and forth and how well you guys work together. I’ll keep watching your videos. You made it very easy to participate.
Again!! Thank you thank you. I’ve been down for over 2 weeks. Sciatica down back and front of leg. Two visits to urgent care. My poor tired 74 yr old father has been coming over every day to help me and feed and water my dog. Friends have been coming in the afternoons to help me and my dog. I’ve been crying and screaming. So hard to just sit on the toilet.
Finally got to a point where I could lay on the MRI table which will be sent to my pain management doc. I’m in wait /limbo waiting for help to come. I did this exercise on the floor. My bed is too soft. By no means am I done yet but I was able to walk around for 4-5 mins and get my dog a bowl of fresh water!! I am blessed by my papa, my friends, and you guys!! Crying from relief that’s coming. 🙏 💕
I’d like to mention one thing that I’ve noticed with my students when doing Cobra, or the press-up, and that is the tendency to compress the neck by turning the face toward the ceiling. Keeping the head and neck aligned with the spine helps to make this movement more comfortable and easier on the shoulders.
I started this type of exercise a few weeks ago after I started having that dang sciatic pain again as usual, but since I’ve started training martial arts again after 35 years, I noticed the piriformis pain started to dig in, at the time I didn’t know what the muscle was called. I’m glad I found the channel!
These guys are such a great care team. They are informative and helpful, but deliver the message in a way that's easy to understand and even make it entertaining.
Such relief! Both of my hips and tailbone were injured in an accident. Now all 3 have arthritis. All of this put pressure on my nerves that made them hurt and go numb. In fact, most of the time I could not feel my toes and only part of my feet. Even medicine so strong that I could not think clearly did not stop this. But this simple stretch brought great relief.
thank you Bob and Brad! I had an appointment for $120 for first appointment . $45 for each appointment after that . I cancelled chiropractor appointment and googled and found this. Yes this took away my pain in my low back even though this is advertised pirformis. You have a newer video of this same position that you said to use for low back pain. I tried other stretches that didn't take it away, but this did. God bless you guys!! You are the best physical therapists on the internet!!
Thanks guys! Actually bought a flat table like you have from Costco online. I'm 79 so it makes it much easier to do this procedure and get up easily afterwards. The first time I tried that position I heard a POP in my lower back! Feeling better but I know it will take a while for pain to completely go away since it has been bothering me for over a month. God bless you both! 😃🙏
Thanks a million, by following up all of your videos, finally I overcame both unbearable sciatica and priformis syndrome that I have been suffering from almost three months, and walked for the first time 8 km along the promenade I longed for madly. My message for those who have similar problem: Be patient and hopeful, continue "positioning", you'll get back to normal and enjoy walking and jogging.
I did leg extensions at the gym like always but got brave and did it with one leg and pulled my piriformis. Been having severe pain until I start going for a brisk walk for 9 weeks now. These stretches are so helpful.
In 2013 I was rear ended at high speed while driving my Ford Ranger. At the moment of impact, I had a distinct pain in my lower left back. Turns out the seat no longer adjusts. Through the two of you I figured out it was a Piriformis injury. Today’s video indicated i probably had a tear that possibly healed. The only way to get relief has been stretching exercises. Have never tried relaxation position. I am 80 years old with a strong PT home program. Right now I am staying in quarantine so I cannot see my physical therapist. Years of injuries, falls, overuse of the body using poor techniques has taken its toll but all the stretching keeps me mobile.
I had been really impressed with this sciatica pain guide called MySciaticaPain9.blogspot.com In most instances, the alignment of my knees, hips as well as back is retained because of this. I no more experience painful feelings each and every time I get up. In addition, I noticed advancements in my knees due to this program. .
Good for you.
don’t click the link....it is to a Suspicious website
@@mslaurateague don't be scared boomer it's nothing
Much appreciation and love to Bob and Brad. Thanks guys. Your instruction and explanations are life changing. Stay well !
I was in excruciating pain, and this stopped it. Thank you so much!
Thank you from the UK. I’ve been in pain and I’ve not had a good nights sleep in years. The pain in my left buttock has got worse even walking has been very painful. I tried your exercises and I could feel the difference. I’m doing this 3 times a day I’ve slept better (all night) and I have not woken up in pain and I’m not in pain walking. Thank you so much for this video 👍👏
Thank you Bob & Brad for all your great vids!
🙏🏼🙏🏼🙌🏼🙌🏼🙌🏼 helping alleviate pain for so many of us… you both are amazing! 💪🏼💪🏼💕
Thank you Bob and Brad! My glutes were on fire and I couldn't a single position of relief for them, to relax them. It was such a huge relief knowing there's a position that gives the pirformis some slack. My pain has reduced so much this morning (did the exercises last night)
Been having pain while bending forward for a week now. Hence, I've been on a Bob and Brad marathon lol.
lol
@rica.. has any exercise helped you?!!
I have been having pain since 3 weeks if i bend too..
Hope your better
@@hemaraju14able I found that some of the stretches made everything hurt more. So I ended up resting my leg for a while and only ever did walking. When the pain went down a bit, I did yoga and got a foam roller for my glutes. The pain is mostly gone now.
@@ricapp798 I tribes the stretches from another piriform exercise video and I’m not able to do some of them due to pain too. How long did it take you for it to go away?
Just got diagnosed with this omg the pain is insane so glad I found you 2 felt better after doing this
Hi, I was suffering from sciatica pain from last 15 days the pain was so worst that I couldn't sit nor stand and my doctor advised me to take bed rest for 15 to 20 days n the pain will come down. Today when I saw your video I was so happy that this is so much related to my problem. This same problem had occurred 12yrs back exactly the same n after taking rest n regular exercise I didn't face this problem. But now during lockdown I started seeing this again.
This video brought tears to my eyes. I was operated in India many years ago because clearly the doctors there don't care alternate and conservative therapies but only surgeries. Now i have a crazy sciatic nerve pain and i was literally in that position Brad showed which started giving me comfort and confidence, watching them do the stretch
Thank you very much for this very informative and useful video. So far, your exercises are the only ones that have helped me. Thanks a million!
Bob: says anything
Brad: “sure”
🤣🤣🤣
You guys are so helpful!! Thank you!!!
I wish I had seen your video 2 days ago, I was in so much pain I couldnt even walk on the heel of my left foot. Tonight I felt instant relief (I live with this pain). Thank you so much, I will do these 3 times a day :)
How’s it going?
This was so interesting to watch because I’ve been putting myself into a similar position naturally sometimes in bed because I found that it felt good for my hips. It’s validating to learn why that position feels good and reminds me to trust my body and how it wants to move.
The best way to relieve pain is with opiates. That's why 'they' are burning down poppy fields and not prescribing it; they WANT you to be in pain. But trust me when I tell you, that over in Israel, they prescribe opiates for pain.
Thats exactly what happens with me as well. So cool to have that natural instinct right?
That was my go-to position to sleep in until like the age of 14. Yeah I just felt good as relieved pressure I had even as it kid
I had a sciatica for ainperiod of 2 years a went to a paiin managing he gives me 3 injections to my back I was relieved for a period of ayear
The pain came back again i went fo another one of pain management he gave me more injection he said that sciatica nerve pains came back again???😢
The pain came back again and another doctor said that the sciatica pain came back again ???
? 🎉
This video helped me so much, guys. THANK YOU!
I’ve had issues for over 10 years with little relief. This stretch is the first thing that has provided relief
Hey guys! I love the sense of humor and quality information and tips in all of your videos. I was wondering if you guys have considered doing a video explaining the difference between the spondylolisthesis and spondylolysis, and differences between the causes, symptoms, diagnoses, and treatments. If you already have a video like this and I missed it, I apologize! Thanks for all your tips--have a wonderful day!
Wow, no wonder this position felt better when I was trying to sleep in a comfortable position. I've had months of pain walking and the pain in my butt would have me in tears. I was diagnosed with hip arthritis, but nothing was helping, and no pain was in the hip. Finally another orthopedic doctor said Piriformis Syndrome pressing on the sciatic (after an MRI). Thank you SO much for this video! You guys are great!!
Love the way you doctors explain everything for us
ThanQ
I have been having sciatica pain for two weeks. Did your exercises last night and woke up pain free! Thank you!
You two just crack me up! Great videos and so helpful!
Thank you!
You guys are so much fun to watch. And getting relief from these stretches is the bonus..
It works !!! Ten minutes ago I was literally a cripple, now I can move about quite comfortably. So simple I did not believe it when I watched your vid - proven wrong. Thanks !!
Deceptively simple but it really works! Thank you!
As always guys - thank you. I was suffering from a bit of PS and sciatica - horrendous, all my usual exercises (even specific PS exercises) weren't helping. This helped!👍😊😊
Thank you Bob and Brad
Always good to return to the expertise Bob and Brad bring - getting some wear and tear and coming to listen to you two makes me realise; good self help starts the recovery properly. Cheers Gents
Wow, Bob and Brad really ARE the best physical therapists on the internets.
OMG you guys are awesome! I have piriformis syndrome and been in pain for the last few months bc I haven't been able to go to the gym and do the incline leg press which is the only thing that heals me. But this 90 sec stretch is the solution. I've done it only once last night while watching the video. I literally limp when I first walk in the morning and I didn't limp this morning. I've done it 2x today and feeling much better like 90%. Alleluia! Thanks Bob & Brad!
I also do the machine at the gym where you do a backwards sit up. It's motion is like the last exercise but I get a better stretch. I use the handles to assist and after im done I just hang there to open vertebrae up .
Incline press feet wide an high sumo stance. Try
I'm gonna!!!! Thanks you!!!!
Very useful video. Thank you.
Thank you Bob and Brad.
Here we go with your witchcraft. I’ve been having sciatic flare ups this weekend and BOOM! Bob and Brad the best physical therapists and psychics on the Internet!
Isn't their psychic intuition on when to post on topics almost a lil creepy? I swear they are listening! Without fail my spouse will complain about pinched nerve, bam a video addressing it, then it was tennis elbow, bam video. This morning I was whining about my sciatic pain and this. ... haha its spooky! Spooky, but no less appreciated
@@heatherkaye8653 Someone could have put a spell on her to cause her back pain. You need to stop judging. You don't know about her life.
I had been really impressed with this sciatica pain guide called MySciaticaPain9.blogspot.com In most instances, the alignment of my knees, hips as well as back is retained because of this. I no more experience painful feelings each and every time I get up. In addition, I noticed advancements in my knees due to this program. .
You lack connective tissue in your diet. Eat chicken, pork or cow feet. You will fix the problem in couple of months.
@@infullbloom3246 bull
Thank you.. gives some confidence 🙏👍
Thank you, Great exercise
I watched this a year or so ago and now needed it for the left leg/hip! Thanks so much.
God bless you gentlemen for sharing all this knowledge and information. This information has helped me and my family immensely ☺️
Doing the Cobra pose (with the hips lifted off the ground as well),really helped my piriformis sciatica..
Thanks for what you doing
This is so helpful!!! Thank you!!! I always come back to these videos for help when I have a flare.
OMG this exercise is my regular sleeping position. No wonder my sciatica pain goes away after I sleep at night.
Sameee 🤣💀
mine too but i suspect its why I'm in pain
I was telling my wife the same thing...
This is the position I have to be in to sleep. Now after 16 years post 2x failed laminectomy’s my left hip is thrown off .
Same here!
Really worked for me. i have both lower back pain and butt pain, some yoga and stretching exercises can reduce the lower back pain but not butt. However doing this specific stretch really realief the piriformis pain! Thank you!
Thank God you guys are here with us.. Really appreciate your help..God Bless you both.
Amazing ! Thank you guys
Just stumbled on your video. Thanks so much for sharing. Loving the light-hearted presentation. I had Piriformis 10 years ago and I have only gone and got this back again! I'll be trying your exercises in the vain hope that this will alleviate my symptoms. I have no back pain, just tingles down to toes, and an awkward feeling below.... Xx
Very good, ´´Try again. Fail again. Fail better. - Samuel Beckett´´
Very helpful thank you!
Thanks so much for these tips.
Guys this is what your famous for in my book... helping with sciatica and piriformis... you have helped me in a time when I am in lockdown caring for our palliative elderly in aged care during the pandemic. ( working 10 HR straight shifts at the moment so I am very sore) Sending thankfull hugs!🇦🇺💋🌺
God bless u with your work. I am trying to find the right exercise for my piraformis pain but it wont improve unless i try some of these suggestions. i like bob and brad's videos very much.
Bless you for your work.
McKenzie learned here fixed long-term pain!
I pushed up, prayed, and daughter pressed on my lower back. The buldge retreated.
Miracle!!!! Thank you BnB
@@deborahmckinney808 Strange ..I just did that cobra arch like stretch ..and my back is achy.. even though he said it will be ..wonder if it will ease up? Such a number after being so active in everything ..But I’m determined to fix this!
@@valeriesecor8739 I did the backward u. Stretch many times with prayers included. I'd go up on my arms leaving hips on the bed arching my back. My daughter ran her hands on my lower back, hip area, pulling from the middle pulling out toward the hip with some pressure. It moved! And the pain was so much better. You could see the bulge of the disc when I went in this shape. Bob n Brad thank you SO much!
Suffering with this pain currently, tried this position once and instantly felt a good bit of relief. Going to keep up with it, very helpful.
Happy to help!
I'm glad I came across this site.
You guys are so helpful.. thank you so much
BOB & BRAD CAN FIX EVERYTHING EXCEPT FOR A BROKEN HEART. LOL
But they’re working on it. LOL
Maybe, they are pretty funny sometimes. They make my heart happy
My back has been better because I used this sciatica pain guide, 4SciaticaPainCure.blogspot.com That is genuinely a big deal to me because I have worked with many, many guides and also my back still hurts after each a different one. I cannot believe I have found the solution for my sciatica problem I am hoping this relief would last!.
LOL
I have to agree with Lisa’s comment. I was in tears also. Desperate for relief. I have been suffering from what I thought was sciatic nerve pain but after more research, I discovered piriformis syndrome. The pain in my right knee was nearly unbearable. It was keeping me up at night. I now believe this is what I’m suffering from. I tried the stretch in the video and held it for 120 seconds. There was no pain. It felt like, you know when your leg falls asleep and it starts to come back to feeling, that coldish, tingling feeling? That’s what I felt in my hip. I stood up and walked around my house for 5 minutes. Unfortunately I have a job where I am at a computer all day. However I am going to make it a point to try to stand while working much more throughout the day. I will keep trying this stretch!
Dry needling with electrical stimulation, allowed me to go back into construction. If your issue is lumbar induced, it will probably change your life.
I couldn't sleep tonight. It's 3:20am and I was already thinking of bringing my self to the hospital because this sciatica has been giving me pain for weeks now and tonight was just the worst! You are a blessing! the pain went away after that little push ups and I lay with my leg slightly bent just like how you showed it earlier. It worked! I have been soaking my back and limbs on hot compress for hours and only these 2 techniques helped the pain to go away. I can't believe it! I will never want to unlearn this knowledge. Thank you. God bless your channel and all that you do.
Hi Bob and Brad thank you for your help and God bless you💖🙏🏻
I truly appreciate your teaching us about Positional Release Technique so that we can get relief from our pain. It is a technique that is not spoken about very much and I appreciate that you present this on your Channel!
Please seek out the care of a physical that doctor in your area. Getting red on info from yt might not be in your best interest.
Wow! I was sleeping like this because this was the only position I didn’t feel pain .
Ru ya
Exacty! Me Too! My body took this position involuntarily to ease the pain!
Me too
Me too. Lol
Me too...but you know this doesn't solve anything on the long term (we spending 8 hours in this position and still having a problem. This video is vaste of time.
Great information Thank you very much 🙏
Thank you very much for good information
oh wow. My piriformis syndrome has been acting up this week and was making it difficult to sleep. I just watched this video and went upstairs to try the exercise and maybe take a nap. I fell asleep on my face in the position.
I have tried every pill, cream, spray, heat, ice, massage, stretch and NOTHING has worked! im so excited to sleep tonight after just 90 seconds. God bless B&B
Oh my god, thank you guys for this. Stretching really wasn't working but just being in this position does.
Thanks for the info!
You have explained the piriformis muscle so beautifully. I saw so many videos but always got confused with sciatic nerve. Now I'm clear. Thank you so much🙏🙏
This stretch really works for me. Thank you Bob and Brad!
I have had this type of pain at times throughout my entire life, thanks to you guys I now know how to alleviate it
Thank you so much!
Thanks for sharing your knowledge
This stretch really worked. Tried it today, rode my bike, and no pain. Couldn’t believe it. Very impressed. I will continue with this stretch, wow.
This is exactly what I’m hoping. I get flare ups but this is the longest and haven’t been able to ride in a couple of weeks, absolutely horrible for my sanity.
Good God! This is just what I needed! Been dealing with this for nearly 6 months. Nearly immediate relief in my glute! 🙌🏻🙌🏻🙌🏻
You were Having This pain while Sitting?, Right?
@@aimusic522 yes if you sit along period of time you get that pain
Try years
So glad for you, I have been suffering for seven years since I had a stroke.
Mine always lasts 6 mines at a time too. Every 6 months on then off
Thank you. I had no idea what I had but the pain was unbelievable. this solved it!
Thank you SO much! I have been trying everything to help improve my sciatic pain, and this did the trick! THANK YOU! ❤
I have so many body issues.
Y'all already helped my Achilles tendonitis in a few days when my doctors haven't managed to help me in 6 months.
Friggin amazing.
Now I'm ready to fix my piriformis which has been intensely decreasing my quality of life for at least 10 years.
Thank You so much for this content.
Y'all are giving me so much that I would never be able to afford or access via my healthcare system.
Try dry needling with electrical stimulation. L5 was pushing on my sciatic. Almost considered a microdiscectomy. Serious, try it once. Reply back if it helps. The pain was excruciating for me. Trying to spread some healing info, I wish I had a year ago.
How did you know I'm an SPTA and my husband was just diagnosed with sciatica 😂 thank you!
I have seen some of your videos off and on for about 6 months and never really was able to incorporate them into my schedule. I have been dealing with sciatica pain for the past 3 months and have been given 2 injections into my glute for it and there has been no real relief from the pain. I have a month to wait until I can even start PT for some pain relief. I saw your video last night about the exercise in bed and I want to say "THANK YOU" so much. I woke up without pain today.
You are so
Kind to share your knowledge with us. Thank you. This is helping me. 🇨🇦💫
This was so helpful! I was really in pain, did these 3x yesterday, also put a heat patch on the area. Woke up with no pain this morning! AMAZING. Thank you so much!
The pain was irritating and this really helped, I Thank both of you.
Is it alright to go to sleep in this position or stay for a longer period in this position?
Enjoying your videos and learned a lot. Got too much problems on my lower parts of body. Doctors in Japan told me that it is Sciatica and lack of cartilage at my knees. Since Covid19, we stay a lot at home. Lately my butt is aching from to much sitting. What stretching or advice can you do for me especially a lot of people are suffering from this kind of pain
Thank you!!!
Took the edge off of the pain immediately. Thank you.
Same here . I just tied it 😮
Good video. I've been getting better but I feel like if I go a couple of days without heat and stretching the cycle starts again. Your channel is awesome. Love your humor.
Try dry needling with electrical stimulation.
Thank You!!!
I've been struggling with spontaneous back pain that started about a week ago and this really really really helped. Thank you all so much.
Thank you so much. I thought I was going to have to go to the emergency room. This helped so much.
I went to emerg for mine they were useless
I have pain on my left side going down my leg for several years! Have had regular Chiropractic treatments for years with NO relief!
I just did your 90 second stretch, stood up from my bed and no pain! My God, why no one in Chiropractic practice has ever mentioned
this simple stretch? Thank you SO much. Much appreciated🥰
Most chiropractors don’t teach you how to heal yourself. After 4 months of 2x a week at the chiropractor, somewhat better. Not good.
Be sure to share their video. If a chiropractor suggests it and it works, they are golden.
Chiro is useless from my experience.
Physical therapists do tell about this stretch. Chiropractors don’t necessarily tell about this.
Because chiropractors are quacks. Don't want to even think of how much money you've wasted on them.
Thanks guys. Learned a lot!
Thanks, Bob & brad
This really helped. It was difficult to find the right position, but when I did.. after about 90 seconds - immediate relief!! The pain came back after I sat down behind my computer, but it is not as painful as before. Thank you!!
Same thing!!