When you're struggling with sciatica pain (sciatic nerve pain/numbness/tingling down the leg), one of the most common recommendations is to perform stretches or nerve glides on the painful leg. Unfortunately, this actually makes most people hurt MORE... so here are a few simple, easy, & pain-free ways to floss or glide an angry nerve!
By the way...WHY does it sometimes make people hurt more? Because stretching an angry nerve further sensitizes the nervous system and reduces blood supply to a nerve that is attempting to heal.
So, in this video I want to review a few simple, easy, and pain-free (and maybe a bit more "outside-the-box") alternatives to the traditional nerve glides most physical therapists, chiropractors, and doctors recommend.
First, you've got a seated trunk twist. This is great because it moves the nerves in the trunk and lower back gently, helping to get you moving, without aggravating things. Plus, it's super simple- find a direction that feels good- and do it!
Now, let's just say that sitting to twist your trunk is too painful- no worries, try getting some movement in your mid back by using a foam roller while lying down. Align the foam roller with your mid back, and gently arch over it repeatedly. You may hear or feel some cracks- this is normal (no chiropractor needed)! Again, this is another way that you can safety get your body moving, while also reducing the sensitivity of your nerves.
Here is the foam roller that I recommend: amzn.to/3RCLRbD
The second option is a good leg raise/stretch. Instead of trying to stretch the painful leg- why not stretch the good leg, to see if it can fix the "bad?" To be clear, you can do this seated or lying (whichever is most comfy). Take the pain-free leg and perform a "nerve glide" or gentle stretch to it repeatedly. That's it... it should NOT be painful. If it is... don't do it!
Third, we've got squats. Squats are a super simple and functional way to get things moving in your back, butt, and leg (sciatic nerve). Because it's a large movement that involves moving many body parts- it's often perceived to be safe by your brain and body when compared to isolated stretches of your painful leg. Not to mention, practicing it gets the blood flowing to the major muscles of your lower body and get's your heart rate up. Sometimes people with back or sciatica pain feel as if they can't do anything. So, performing squats in a safe manner can give them a sense of freedom (in not only movement) but function.
There you have it- 3 outside-the-box nerve glides or flossing techniques if you have back, deep buttock (piriformis), or sciatica pain: trunk twists (or foam roller), good leg raises, and squats!
#drcharliejohnsonpt #sciatica #sciaticapainrelief #sciaticnervepain #nerveglide #sciaticnerve
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