Sciatic PAIN RELIEF home Exercises and Stretches for Low Back and Leg Pain | Dr. Matthew Posa | Milton Chiropractor
In this video, Dr. Matthew Posa, a chiropractor in Milton, Ontario will go through 5 of the most effective and best home stretches for sciatic pain. Viewer discretion is advised. Please stop 🛑 if you have any worsening symptoms and seek the care of your primary health care provider or a corrective care chiropractor. There are many reasons for sciatica and some of them are quite serious such as herniated disc, stenosis, degeneration, or injury such as fracture.
Stretches:
1. Seated glute stretch
Hold for 15-30 seconds. This stretches the glutes and lower back.
Repeat on the other side.
2. Sitting spinal stretch
Place your left elbow on the outside of your right knee to help you gently turn your body toward the right.
Hold for 30-45 seconds and repeat three times, then switch sides.
3. Knee to the opposite shoulder
Push your knee, so your leg returns to its starting position.
Repeat for a total of 3 reps, then switch legs.
4. Standing hamstring stretch
To do the standing hamstring stretch, begin by standing, and place your right foot on a higher surface, like a chair.
This stretch can help ease pain and tightness in the hamstring caused by sciatica.
Place your right foot at or below your hip level on an elevated surface. This could be a chair, ottoman, or step on a staircase. Flex your foot, so your toes and leg are straight. If your knee tends to hyperextend, keep a slight bend in it.
Bend your body forward slightly toward your foot. The further you go, the deeper the stretch. Don’t push so far that you feel pain.
Release the hip of your raised leg downward as opposed to lifting it up. If you need help easing your hip down, loop a yoga strap or long exercise band over your right thigh and under your left foot.
Hold for at least 30 seconds, then repeat on the other side.
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AS ALWAYS, PLEASE CHECK WITH YOUR PRIMARY HEALTH CARE PROVIDER TO DETERMINE IF THE CONTENTS OF THIS VIDEO ARE APPROPRIATE FOR YOU SPECIFICALLY. Some or all of these stretches/exercises/movements may be contraindicated if you have certain underlying spinal conditions such as spinal degeneration, spinal stenosis, disc bulge/herniation, instabilities, and other undiagnosed spinal problems.
Any questions about the content or whether it is appropriate for you? Please leave them in the comments section below.
#sciatica #sciaticarelief #sciaticpain #sciaticnervepain #sciaticapainrelief #lowbackpain #chiropracticadjustment #chiropractic #sciaticapaintreatment
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Dr. Matthew Posa, MChiro., D.C.
The Healthy Family Chiropractic
Milton, ON
Email: info@thehealthyfamily.ca
Tel: 905.864.1516
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Monday – 7-10 AM & 3-6 PM
Tuesday – 3-6 PM
Wednesday – 7-10 AM
Thursday – 7-10 AM & 3-6 PM
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