Are Press Ups The Best Exercise For Sciatica & Herniated Disc?
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- เผยแพร่เมื่อ 15 ก.ค. 2024
- If you’re suffering with sciatica (maybe from a herniated disc), then you’ve probably noticed that everyone on the internet is recommending the cobra exercise or McKenzie press up move... BUT what they don’t share is HOW to tell if it’s the right solution for you, what other OPTIONS to explore if it doesn't work for you, and the key concepts you need to understand if you’re trying this approach to naturally solve your sciatica.
In this video, I explain in detail what Bob & Brad, as well as many others, are calling the best exercise or approach for treating and finding relief from sciatica... the press up (arching yourself backwards). So if you've got sciatic nerve pain (burning or shooting down the back of your leg) - which could be coming from a herniated or bulging or slipped disc in your lower back - and you're looking for fast relief or what stretches or exercises you can do at home, then you need to watch this...
And be sure to watch till the end because I summarize everything and show you SIX (6)+ similar yet different press upy ways you can move your body to increase your chances of finding relief and fully explore this approach to see if it works for you.
And I'd love to hear about it... please comment below which option feels & works best for you.
#drcharliejohnsonpt #sciatica #herniateddisc #pressups
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• Are Press Ups The Best...
Thanks so much for watching! Want to pinpoint the source of your back, butt, hip, or leg/sciatica pain using simple self movement tests & a step-by-step approach without needing expensive images or a specialist?
🔥Not sure what's causing your sciatica? Grab my FREE “Better Than an MRI DIY Diagnostic Guide” here 👉 www.drcharliejohnsonpt.com/diyguide
Something that I might add, I had an old TENS unit that I completely forgot about, I found it and decided to try it on my affected pain spots, and color me happy, it’s amazing!! I’m in the early stage of piriformas syndrome on the right side! I had it two years ago on my left side! Didn’t even think to try the TENS unit back then!! Didn’t know about you, so needless to say I suffered for months!! The TENS unit lets me get rest when before I’d be up ALL night crying in pain!! Amazon has dozens of different brands and choices! Many happy reviews told me I was in the right direction!! I bought an updated version and it’s a life saver!! Just thought you would like to know! Every tactic helps us who suffer!
Yes this is all in PT text books is positional bias or preferences. Some degrees of herniations will respond to extension and people with some degrees of a stenosis prefer flexion type movements. Heres the kicker though...you are exlaining this in regard to simple straight forward dxs. As most experienced clinicians know most people have both stenosis and herniations at the same time along with multiple other spine dxs. So be fully honest with people when you explain this stuff. If so im cool with ya charlie.
This video should have a million views. Healed me
Awesome Duane! Glad I could help you out. Appreciate you watching!
Dr. Charlie
@@drcharliejohnson I have two herniated discs and i saw your video and started moving around the press up and the pain centralized then vanished! i just need that push that i could vary it. God bless you!!
I’ve watched a 100 videos (literally) and this is “the best” explanation I have watched. Thank you so much for putting so much time and effort into this video. Going to try your recommendations now!
Good point, thank you for fully explaining it !
Kept telling pt the original was blowing me upper back out and couldn't do it because of cervical issues. Didn't even realize the were making me do same thing in 3 different exercises till watching your videos.
Good input. Tidbits of knowledge,
Looking at 8 PT channels, gleaning what I can. Thanks man
Love the reverse press up, thanks for these variations :)
Welcome! glad you found it helpful!
Thanks Charlie, the last one on all fours worked best for me. I have been in pt for about a month with back and right hip issues. Struggling to improve.
Awesome, Larry! Thanks for sharing. First things first... have you checked out my DIY Diagnostic Guide yet? If not, be sure to walk through that >> www.drcharliejohnsonpt.com/diyguide... but then beyond that, sounds like you're feeling a bit stuck. Is it something that you might be interested in chatting with me about? If so, you can book a free call with me >> www.drcharliejohnsonpt.com/apply
Genius, great explanation. Thanks 🙏
👊🏼💪🏻🔥. Thanks for watching!
great ideas and good to know...love the alternative positions....however you solved my sciatica with the piriformis exercises for elongated weak muscle and thanks to you I am returning to my job as a PT!! I am sorry but I have to mention that the B&B ideas failed made we so much worse but forced me to look elsewhere.....where I found Dr. Charlie thanks again.
So glad I could help you Suzanne! 👊🏼👍❤️
Same here! B&B are good guys, but they offered average advice, that’s why I ended up finding Charlie! I love Charlie’s deep explanation, ideas and visuals!!
This is great! Thanks, I have a weird one for you. I don’t have any sciatica on a day to day basis but I have a herniated l5s1 and l4. Doing press ups helps me become less sensitive when going from a long term sitting position to standing which normally causes the most pain, however it makes my left calf feel tight. No shooting pain, just left calf tightness and some toe numbness. This will usually go away from not doing anything for a few days. So I love the way my back feels after press ups but I get more symptoms in the leg doing them
Hi how's it now??
I'm very simalar to you 😔
Are the stairs an optical illusion, going nowhere?
This is now the only thing I can focus on… I’m right at the start of the video
Thanks again Charlie. Your approach to reverse engineer the cobra movement is more effective than the conventional press-up. Either way is doable for me. I am now almost back to 100%. Now I am thinking about getting some sort of lower lumbar support while sitting or driving.
This video was quite enjoyable to watch 😜
Thanks David!
Will try all of them and let you know…no yucky is the goal!
You videos are great However wish it would help me with full spinal issues from C down to s1. Thanks
I have pain in my left leg. Alot of the presses left a throbbing in my ankle but still comfortable~. Pillows under my waist and lifting my left leg in the air had an immediate release of the built up tension.
Will this pain ever go away for good? Im so fortunate i stumbled across your video’s. I now have hope and some relief but i am fearful. It mysteriously came a couple weeks ago but it feels like a life time already… i dont want to imagine having to live with this for over half my life.
What’s your suggestion is work! Thanks
I liked the last one how many times should I do every day?
The motion~22 min with dropping the hips; it's opening the hip which is similar to a standing-up movement, no?
I guess I'm trying to justify why doing it hurt a lot, and so does standing.
Doing the cobra stretch makes my pain so much worse , I’ve noticed that bending down doesn’t hurt and when I’m in motion my sciatica disappears, raising my right left triggers my sciatica though.
Sir can we do squats if having Scaitca or Priformia? Pain not much lit bit pain... But while doing squats doesn't feel the pain
My PT never mentioned any of these other options.
Great video..but what do tbe people on the right side of the t chart do if walking and standing cause pain? Hip hinges???
Hey! may need to explore forward motions (hip hinge is an option)... but many that would need to be tested.
Are you currently seeing someone for treatment?
So should I be trying this if I’m on the right?? I have a herniated disk with pain when I stand straight and feel better standing when I hunch forward.
Do you test and retest a yucky movement for each one of these movements to see if it worse, same or better?
Hi Dr.! My MRI showed I have a “far lateral right disc herniation compressing the L5 nerve root as it exits the neural foramen.” I’m so confused over what McKenzie stretches I should be focusing on. Any advice given my MRI diagnosis?
Hey Michael! Oftentimes if the disc is "far lateral" both forward and backward (pressups and knee to chest type motions) will bother... and usually this is accompanied with a "lateral shift" (this should be obvious). Usually respond best to rotational or sidebend motions... a lot to unpack here- but that's my experience...
What are you currently doing to solve this?
Very true. Cobra made me worse in the past.
Fair enough but what about the second person you described: where walking/standing are painful. Is this still the right set of exercises?
Hey Steve! If walking and standing is painful then chances are this pressupy motion is also painful! If this is true- then do not do it! Gotta find another motion/strategy.
Make sense?
Hello Doc.I have paracentral right diac extrution in my MRI.Which macKenzie version should I try ?
thanks and regards
Whichever feels most comfy. If extrusion you may find that most spine motions are painful and aggravate leg pain.
@@drcharliejohnson so which exercise can help in extrusion ?
@@rds77771 Honestly, don't know. First would need to assess, then systematically begin testing...
So if you’re someone that feels better sitting than standing, do you still try these exercises?
Great video. If I do press-ups for 2-3 hours everyday, how long will it take to fix this?
Hey Jordan! If I can ask- who recommended pressups for 2-3 hours everyday? In my experience this is unnecessary and can cause other issues (very high volume).
You should notice an immediate change after 20 reps or so. No need to do for hours or days.
In other words, if it’s going to help- it should result in an immediate improvement in your pain experience. If it doesn’t, then I’m not sticking with them. I’d move on.
Make sense?
@@drcharliejohnson I'm looking to reabsorb the hurnation. Indefinitely, so that the suffering will stop. I'm not new to this, I've been in world of pain for 4 years. I can push up like a fish. Don't need my hands to do it.
Make sense?
@@Jordan-ln2ef hey bro, how is it now? I'm now in year 5 of this herniated disc & sciatic nerve pain. I got slack on the press-ups and other exercises, and the sciatic nerve pain is back down the left leg again. I've had it and I'm going to be doing the press-ups for hours every day. I don't care anymore. I'm so tired of this. This MF will go back in and be reabsorbed into the spine.
@@AllThingsNew316 sorry to hear it. I had three months where I was going full metal jacket with press up's. Wasn't enough, still in severe pain. There is a way to do these were you don't have to use your hands at all. A more targeted method where you lift your trunk up using your back muscles. It hurts like hell the day after. But it's still building the muscle up around l4--l5-s1.
@@Jordan-ln2ef Yup I’m trying to target it too. On my back, I can arch my whole back up fully the highest it can go without using my hands. And on my stomach, I can do an entire full press-up at 90 degrees, and it seems the target goes just a little further than the full press up range I can do at 90 degrees. When I’m at the 90 degree angle, I hold and wiggle a little and work it to press that gel area. Lately I’ve been targeting it with a tiny pillow on the floor at my groin area, and I press up with my arms with diamond hands press-ups on top of a book full extension 90 degrees to get just any more of a full extension I can get in a press up that is possible. The target is at like the very very end of the tail bone area. The nerve seems to be trapped some. Trying to hit that target area somehow someway.
I can’t even bend backwards a little right now
Then don't- no need to force it!
What about the people that can't bend backward.