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3 Safe Exercises For Sciatica Pain Relief

do you have sciatica pain well today dr.

David Oliver is gonna give you three

exercises to relieve your sciatica

symptoms hi my name is lien from back

intelligence calm where we help people

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dr. David Oliver sciatica can be an

extremely debilitating and painful

condition generally sciatica the

definition of sciatica is pain that

radiates down the back your leg usually

below your knee so there are a variety

of exercise you can do but it's

important to get a good diagnosis of

sciatica before we attempt these as

you're doing exercises any type of

exercise especially an exercise for

sciatica it's really important that the

exercise does not increase your pain

especially your leg pain the leg pain is

the more concerning pain and that's the

pain we don't want to increase so if you

ever see or feel increased leg pain as

we're going through these exercises you

should stop and it's not a good exercise

for you the first exercise that we know

of and it's probably the easiest one to

do is just standing extension most

sciatic or disc issues occur through

flexion so with an encounter act that

through extension a lot of times that

can ameliorate or get rid of so many

symptoms so it's a basic exercise you're

gonna stand and you're gonna take your

hands you're gonna place them right on

the small of your back and you're gonna

go through extension the key to this

exercise is actually not leaning back

with your back muscles it's actually

pushing forward with your hands so

you're gonna take your hands here and

you're gonna glide your pelvis forward

as far as you feel comfortable and come

off of it you're gonna do that

repeatedly and again the idea is to

reduce your pain initially it may feel a

little tender in your low back that's

completely normal but it should never

feel like it's increasing the pain and

again the emphasis is on the leg pain

and as you're doing this you start to

feel the leg pain increase you should

stop it's not a good exercise view and

it can actually make your symptoms worse

so again we're going through that

extension hands are on the Beltline or

right above your butt there and you're

just gonna push yourself forward as far

as you feel comfortable and come off

initially you might not be able push too

far because it might be a little bit

sore but again we're not looking for any

increase in pain as you get more

comfortable you're gonna push through

extension generally we do have people do

sets of ten of these the next exercise

we're going to do is generally one of

the safest exercise is a cat cow it's

really good at mobilizing the spine

without putting too much pressure but

again you're gonna limit it based on

your pain and based on what you're

feeling

so Leon's gonna get down here he's gonna

get his hands on your shoulders knees

under the hips then we're gonna do is

we're just gonna start by moving up and

down and motion really comes from your

pelvis here so you can posterior tilt

your pelvis slowly and then you can

anterior tilt it as well so the motion

is coming generally from here so as the

pelvis goes down the head generally

rocks backwards and vice-versa so what

we're looking to do is explore this

range of motion extremely slowly and if

we see any pain so if Leon comes up here

and he starts to feel discomfort or pain

we stop and we go to the other direction

we don't push into pain ever we look for

that pain free zone and we stay there

you may notice over days of doing this

that that zone starts to expand as you

feel better so we're just going up and

down nice and slowly again we're getting

that nice cat stretch there and as he

drops down we drop into that cow or that

camel stretch and again we're just

trying to decompress that spine we're

trying to take some load off and we're

just trying to make everything better

you don't want to feel increasing pain

again and definitely no leg pain so if

you get in this position and it starts

activating or irritating your radicular

pain or the sciatica type pain that's

going down your leg you need to get out

of it it's not a good stretch or

exercise for you so nice and slow we

generally do 10 to 15 of these and this

is one just generally again a very safe

exercise so we generally can do this

several times a day and again we look

for an increasing range of motion as we

do it and decreasing pain the next

exercise we're gonna do is that prone

press up it's kind of like that standing

when we did but now on the ground so

Leon's gonna lay flat on his stomach

he's gonna first go on to his forearms

and he's gonna just kind of prop himself

up gently the key here is to relax your

low back you want to keep this as

relaxed as punc comfortable and just

keep those hands underneath your

underneath your chest there you don't

want to feel like you're using your back

muscles to lift you up so it's not like

the Cobra and yoga which you use your

back to lift up this one we're just

propping up there and letting this relax

so again this may feel a tiny bit sore

and disgusted discomfort here in the low

back that's normal for most people

initially but that should not increase

and you definitely should not be feeling

pain going down your leg if you get into

this position and you start to

immediately feel pain going down the leg

or it starts to increase pain down your

leg you stop and you get out of this

exercise because it's not good for you

if you can hang out there for twenty or

thirty seconds you can advance it which

is gonna go into more of a push-up type

position so Lena's gonna put his hands a

little closer down by his armpits here

and then as he goes up he's gonna again

he's gonna push up as high as he feels

comfortable letting pain be his guide

and then he's gonna back off and go down

if you can't go up all the way that's

normal for a lot of people you just go

to what you feel comfortable with again

you don't want to feel increasing pain

and all on your back and definitely no

leg pain if you feel any leg pain at all

you stop and you don't do this exercise

so with this prone press up exercise is

basically two versions of it you can do

you can either just kind of prop

yourself up on your elbows and just kind

of hang out there for a good 20 30

seconds again making sure you're not

feeling any increasing pain in your back

and no leg pain at all and you can just

hang out there ideally you'll ease into

it and you'll settle down your back will

actually relax or you going to the

actual press up version where you slide

the hands down kind of down by your

armpits and then you go through nice

slow press ups again letting pain be

your guide and the increasing pain you

stopped so nice and slow and as you get

comfortable you push up higher if you

feel like you want to push into that

full extended position without pain

that's totally fine just like that and

again about 10 reps is usually what we

do with these perfect all right we hope

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