30 min Sciatica Exercises for Leg Pain Relief | At Home Pilates for Sciatica
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- เผยแพร่เมื่อ 29 ส.ค. 2021
- Join me for 30 minutes of safe and effective pilates exercises to relieve sciatica pain in the legs. I will guide you gently through a structured session of movements designed to help ease the nerve pain associated with sciatica as well as give you gentle exercises to improve your flexibility and strength and help you move towards a happier, healthier body.
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Take care, Rachel x
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Disclaimer: It is recommended that you consult your Doctor or Healthcare Professional before starting any exercise programme. If you experience any pain or discomfort during this workout you should stop immediately and if necessary seek medical attention. When participating in any exercise or exercise programme, you agree that you do so at your own risk and assume all risk of injury to yourself. By using this video you understand and agree that Rachel Lawrence- The Girl with the Pilates Mat- will not be held responsible or liable for any injury or loss you may suffer as a result of undertaking the workout. - แนวปฏิบัติและการใช้ชีวิต
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Thursday 2/22/24 1:58 pm CST (San Antonio, TX) I love your Pilates videos! I work from home and your workouts help relieve my back, hip, shoulders, neck, and hip pain and much more. I have recommended your videos to my boyfriend, his daughter, and my family. Your voice and workouts are calming, not strenuous or painful. Perfect!!! You are doing an excellent job and look so great!! I strive to look like you when I age. Love love you!! ❤❤❤❤❤❤
Have been doing this workout since your tip to me last Friday. Brilliant, my back, sciatic pain feels so much better. Have added this to my favourites & will continue to do it regularly. Many thanks Rachel
That was very nice and gentle . Thank you!
I stumbled across your channel after researching ways to ease sciatic pain. As I’ve spent most of the summer holidays in acute pain after a severe sciatic episode. I couldn’t even sit down! The physiotherapist recommended stretches such as Pilates. It’s helped so much, I’m almost back to normal, just a slight post cramping sensation in my left calf and tight hamstring. Thank you so much 😊 I’m a Pilates convert now and will ensure I do Pilate exercises regularly to try and prevent a sciatic relapse.
Rachel, my lower back hurt so bad since 6 days. You gave me the tipp to do that video. I did it twice a day for the last 5 days. It still kinda hurt, but I'm able to move again.
Thank you so much. Hope I will get an appointment by the doc very soon. Til than I will do that excersise. ❤❤❤❤
That feels amazing, thank you
Love coming back to this exercise weekly now; It helps with the stiff hips so very much! Thank you Rachel.
Thank you so much! Your thorough and clear cueing make all the difference in the world. ❤
Thank you Rachel the sciatic pain has certainly eased back after your Pilates exercise. When I have any problems I always go to you for your help with a Pilates routine!
I used to do pilates all the time and it was great! Then in 2020 while i was pregnant with my 3rd and had a bad case of pubus symphasis at 28weeks i slipwd and fell in the shop pulling my ligaments and hamstrings, since then im on and off crutches and its 2024! I've done physio, many pilates exercises, but only now i feel like i need to push true the pain and do more and keep consistency of exercises, as im at my wits end and i have 3 kids, youngest is 3. Thank you so, so much for keeping this so slow and simple and relaxing and, most importantly clear instructions as i feel i dont have to kerp looking at you all the time to know what to do❤❤❤ you are my no. 1 pilates instructor from now on😊 hoping by this time next year i will be back to full movement, no more assistance getting up or sitting down and most importantly I cant wait to get rid of those damn crutches😂
Very helpful! This includes some of my PT exercises in a gentle routine.
First time doing this felt relaxed , and much more aware of my body
Thankful you created this session!
Thank you, this was just what I was looking for
I’ve had trapped sciatic nerves released by surgery but they occasionally give me pain
Your videos are an absolute godsend
Thank you Rachel
Thank you so much your exercises are fabulous and I do them every day x
Your videos are a god send!!! Thank you for all that you do. 🤗
Thank you. Your guidance was amazing and really helped my pain.
i've had sciatica for a couple of months now. It's not radiating down my leg now; now it's lower back and left upper leg around hip. I'm having chiropractic and acupuncture and massage sessions, which helps. My right hip is turned inward so working on having left hip be corrected so I'm more even. The exercises help. i could feel some relief on my left side. I will try these during the week in between my other movements. Thank you so much.
Greetings from Ontario Canada! Wow! Thank you, just what I needed! What a difference that made! Also have ankylosing spondylitis and PMR so hard to do the ones on tummy but the rest of your exercises helped immensely!
Feels good. Off to physio today. Will be sure to use this one!
That was absolutely lovely- a gentle, stretchy start to the week, delightful warm up before my daily August Pilates Retreat session! Thanks so much 🧡💛💚🤍💪🏼🤗
Great to hear Sue! And well done for keeping up the August Pilates Retreat, excellent work! 😊
Me again! Thank you for introducing me to these stretches that I can keep coming back to for relief! xoxo
😍🙏
So good really helpful thank u so much
Oh my!
Rachel YOU ARE THE BEST!👏🤗
I wanted to ask about Sciatica relief exercises and you made my day with this video 🤩
Because of you my love for Pilates is growing up, Thank you for everything you do 💕🤗🙂
Hello lovely LadyBug, so glad this is what you needed. It’s a very therapeutic sequence of exercises and stretches that I hope will have you feeling better in no time. So glad your love of pilates is growing thanks to our sessions. Have a wonderful day, Rachel 😘
Hi Rachel. I am so glad that you encouraged those of us who (thankfully) don't have sciatica to do this workout too. I have some other niggling issues and doing it really helped to relief some of the muscle tightness I have and made me more flexible. It was great!
Hi Cheryl, great to hear. There are some wonderful stretched in this session to relieve tight leg and hip muscles so I'm delighted you feel the benefits of it. Thanks for watching 😊
Can not wait for this one. (love the playlist for conditions that you recently put up on Community). The older I get the more aches and pains I get but find recovery is much quicker after following you for over two years. Just such a huge fan and so glad I found you, and once again can not recommend enough.
Hello Claire, thank you so much for the lovely message. It’s wonderful to read that your recovery from aches and pains is so much quicker after taking pilates with me for two years. I hope this one gives you the relief you need and deserve from sciatica. Thanks for your support and wishing you a happy, healthy day 😘
Meant to add I’m really pleased you live the new playlist for injuries and conditions. I’ll be adding more as I get to film them 🤗
Thank you, Rachel. I've been in pain for weeks now and this session really helped me! Will definitely continue to use these exercises several times a week.
Wonderful! So pleased it’s helping you . Keep going and it’ll get better each time you do it 🤗❤️
Thank you for this session. I have had sciatica for several months now and have found your standing workouts really helpful - doing one every morning helps me get mobile and reduces the pain so I can get on with the day, go out for a walk etc. My core is stronger and my balance is much better. I avoid anything that rounds my back and keep it straight. To be honest I found this session less helpful than the standing ones, as I couldn’t do everything - it is really difficult to raise my hips when lying down, but the hamstring and hip stretches were good. Thanks for the clear guidance not to do anything that hurt! It will expand my knowledge of what will be good for me and I will keep on going. A tip from another source - i put an ice pack on my lower back for 5 minutes several times a day to reduce inflammation and it is very helpful - just hold it in the waistband of my trousers.
Can you pl mention which standing exercise help you in sciatica.
Its hard for me to lie down on the floor
❤Thk you for this , it feels good.
thank you so much Rachel. that felt less painful today.
This is just what I needed. Loved this session. Would love to see more sciatica related content :)
Glad it helped Brandy, you might alos like to try some of my videos for core work with no flexion as they will help build strength in your back and core. I'll add some links here: th-cam.com/video/nZ3yJBNmfco/w-d-xo.html and th-cam.com/video/3H3g7piZ7aI/w-d-xo.html 😊
Rachel this is Ann from Adelaide having a really hard time with this pain at the moment. Your session gets me moving at rhe moment also going to Physio. Thankyou
Rachel, enjoyed this class really helped my sciatica, I shall be doing the class a couple of times a week as you recommended alternating each day with your other classes . In 2 weeks of your classes 5 days a week there is an improvement on my waistline and my flexibility, feeling so much better. Diane, South Coast South Africa
Thank you so much!
Really bad sciatica for several months now & have an appointment with the lumbar spine clinic next week with a possible referral for a mri scan as 2 years ago it was seen that I had a slipped disc in L4/L5 Recognising the need to keep mobile I continue to do many of your sessions as appropriate to maintain a strong core & just feel good afterwards. Not a lot of relief with this video but I felt good doing it so thank you so much, you really are the best. 🙏❤️
Hello Valerie, so sorry to read how bad your sciatic pain has been. With two prolopsed discs L4/5 I would strongly recommned you do NOT do any flexing of your lower back- no tilts at all, no pelvic curls. If you take ALL flexion movements out it will ease the pain and I hope redice the irritation you're feeling and any inflammation. Doing gentle extension work and stretches such as the ones in this video will help. You can also try these as no flexion: th-cam.com/video/nZ3yJBNmfco/w-d-xo.html and th-cam.com/video/3H3g7piZ7aI/w-d-xo.html 😊 I'm really pleased you're seeing a medical specialist next week to get your spine checked. Wishing you well, Rachel ❤️😊💐
Thank you!!!
I had Sciatica end of last year for 7 months which diminished after a fantastic medication. I don't like taking medication but was beside myself with pain. I have never known pain like it. It got better quickly but I still continued with your exercisers as they did help all the way through. As I felt better I decided to stop the medication a month ago and carried on with your usual Pilates which I have been doing for over two years anyway, thank you. After a month the pain in my lower back returned but, thank heavens, not down the leg. Even though I have massage every week and see a Chiropractor each week I still might go back onto medication. Life is too short for months and months of pain! When I feel the need I will go back to your specialised exercises of which I am very grateful. 🤗 If anyone needs the name of the medication I will tell you, there is no need for great pain.😉
Hi, I know just how you feel. Am going to try these exercises but would love to know which medication you were taking please. I cannot take Ibuprofen unfortunately. Many thanks. 1:38
Hi Rosalind, sorry to hear you are in pain. My medication came from my doctor - Gabapentin. If you have siatica, which is a nightmare I am sorry, I had a injection into my spine which has really helped. Good luck. X
@@bessiegal6747 thank you so much. I’ll speak to my doctor. Anything to get rid of the sciatic pain!
Ooooooh - lovely.🤗
It felt mostly good for my sciatica….. thanks!
I have been doing enemas, pilates, yoga for sciatica pain, detoxing, fitness, health, wellness.
I have sciatica pain in my left leg and I can’t put Weight on my left leg. I did one time this exercise and I feel much better. I hope this will help me. Thank you.😁
Its heaven. The ponch is much less. Will be doing again. For sure!
Thanks!
Welcome!
Oh that helped ! strange thing was the side of my back i thought was affected was okay, it was the other ! great stuff thanks !
Ah...yes it's very telling this session as to where youyr body is affected. I am so pleased to hear you've got to the bottom of where the issue is. Sounds like this is a good one for your regular playlist Jane. Glad it helped 😊
Thanks
Thank you very much 😊
Good morning Rachel! Can you suggest which videos I should go to? I fractured my femur last February. I have recovered well but have a lot of difficulty getting up from the floor and also difficulty climbing stairs. Thanks for all you do! I am 69 years old. Thank you again.
Thank you! I feel that it helps so far. I combine it with swimming as well.
I have trouble breathing out whilst i push my tummy in.. it feels unatural
Been suffering sciatica for a few weeks and have been doing this regularly to relieve the pain. Would be great if you can make a standing workout suitable for those who suffers from sciatica? Or are there any existing workouts that are sciatica friendly? I'm so sad I can't do the standing roll downs now because letting your head and body hang felt so good. :(
Thank you!I
You're welcome!
Felt good on my very sore bum! Thank you.
Hi I was looking for a pilates to straighten my hips, because I think doing a stretch workout pulled my right knee to hip and I haven't been right since and doing the workout for today 10/13 and this workout, it feels like it's ok. I'm also trying to drain my whole body lymph nodes. Ps, it sounds weird, but I think I'venot only gained alot of weight in the mid section and lower upper arms, but having a hard time doing stading knee bends since pulling. I feel like I want to take a rolling pin and lay myself flat and use the rolling pin to "snap back" if you will.
Beautiful
Rachel can ido it everyday? Thank you I’d been watching all your exercises.
Yes you can! Moving everyday is the best way to improve your wellbeing and this willcertainly help with yoru sciatica. Let me know how you get on 🤗
Counting down the time BC I had it on the left side nothing worked but acupuncture BC it had traveled down my leg. Now it's on the right side after a long airplane ride hoping this works.
Hello Lynda, so sorry to read you’ve had sciatic leg pain down both legs. This is a very structured programme of exercises that I hope will give you the relief you deserve- leg pain is so uncomfortable I know. You’ll know it’s working when you feel the more start to move back up your leg so reducing. Take your time when you do it and listen to your body. With best wishes for a speedy recovery, Rachel 😘