How to Instantly Fix Sciatica Pain 

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OMG what a saviour you are. I was suffering with such excruciating pain the last 3 days. Unable to walk, stand, sit or even lie down. I did your exercise only once and like magic the pain went off. My family could not believe their eyes. As I was hovering around the last 3 days. I hope I’ll be better tomorrow as well. I’m going to bed now. Thank you a million. God Bless. 🙏🏽❤️

I weight 220lbs and I *had sciatica for around 10 months(I got it while doing barbel shoulder press in the gym with 170lbs). My symptoms were numbing/tingling in the outside thigh, knee, calve and foot. With time they've only gone down and lastly it disappeared. The main thing I did to get rig of *any symptoms what dead-hangs on the bar, at least two times a week, with dangling and swinging variations. Now I'm 99.9% free of any symptoms.

I've been suffering sciatic nerve pain over 5 months ,I just started this stretches and I already feel some relief, I'll keep doing them until sciatic pain gone ,I would love more videos please, thank you doctor .

You are speaking so clearly. This is a great teaching! Thank you, Dr. Rowe.

You are definitely a God send. Not only do you provide simple exercises but you also speak clearly. My daughter has suffered with 5 herniated disks, arthritis, sciatica and God only knows what else for the last 12 years at least. Thank you for giving this advice

Lay on back in bed, knees to chest. And slowly move knees from one side to the other while keeping your back flat. Don't force and let it naturally fall. This mixed with the exercises in this video have helped me a lot. I'm 36 with a ton of pain in my left leg and this is only channel that has helped me get relief. Lastly, will you fly to dallas😂😂 I'll pay

Wow wow wow wow this is magic honestly doctor am overwhelmed,i have been in sciatica pain for over 2 weeks ,just after this exercise am totally free wow wow, honestly ure a pain saver thanks so so much ❤❤❤

Been dealing with this for a few days found your video at 2am and been doing your stretches for an hour. Feels better. Wish there was a video telling us how to sleep with it as well

I USED THESE EXERCISES AT SOME REHAB CENTERS AND I BEGUN DOING THEM AGAIN WATCHING YOU DO THEM. They do work. I had two spine operations and a broken leg in one year.

I woke up that morning feeling the terrible sciatica pain, couldn't put down my feet from the bed from the electric like pain. When found this magnificent relief tips ... I got a quick relaxing effect helped me get rid of that situation, I will keep exercising to strengthen the concerned muscles hoping to reduce recurring. Thank you doctor for the great videos

Dear sir , I was suffering from acute pain , not responding to medications . These stretches immediately relieved me of the acute pain . Thank you so much for the timely help .

I love your calm manner and your precise instructions on how to do the exercises! I have found them helpful with my pain relief. Just wished I lived where I could come and see you in person! Please keep up the good work! God bless you for doing these to help people!!

The best exercise that helped me was hanging as long as I can for a total of 2 minutes, then rolling over gym ball on my back and holding as long as I can and lastly while sitting on a chair, using the art rest to lift myself and let the spine extend till my palms can take it... Really works to relax all the spine compression. Cheers...!

I have never in my life felt pain like this! It makes me nauseous, dizzy, lack of appetite! Thought I had a broken hip or something. I’ve done the figure 4 exercise, the leaning into the wall one and the pelvic raises. Plus others. I feel better after just one day of exercise. I’m not out of the woods yet, but I have hope!! Thank you for this video. One I’ve been doing is lying on my back on my bed, I lift both of my legs straight up and make them straight. Then I pull them toward my body with my hands on my knees or calves. Flattening my feet or flexing them toward my head. That’s a great stretch. Or stretch them in this position one at a time. You can do it on the floor too with your legs leaning on the wall. Then ice or heat!

Hi, I have to say that this is the greatest stretching exercises I have ever tried in my life I have a herniated disc and it's always hurting all day long but since I've been doing your stretches the pain is completely gone as long as I keep doing it thank you so much for this because I am always in pain and now my sciatic is finally reacting to this bulge I have and so thank you so much

I’ve seen and done almost all of these exercises for years … none have helped my current bout of sciatica … the flossing was new to me and was relatively helpful. Any relief right now is a godsend so thank you.

By far the best and most concise video on Sciatic pain I have seen. I Herniated 2 discs 20 years ago and am now addicted to opioid pain killers, have had scans and tests and tried other exercises but these really work to ease the pain. Thank you very much for showing this.

This is really helpful. I am familiar with several of the stretches from therapy sessions, but had begun to forget them and your demonstrations and explanations are wonderfully clear. I am 82 and am a serious golfer, practice a lot and play when my pension allows. But this past year I began to have real trouble with my right leg. I got severe pain from the knee down to the ankle that became so bad I could hardly lift my leg and bend my knee, had to keep the right leg straight as possible when walking, take stairs using my left leg. Made it really painful to play 18 holes even if I use a cart. Because I did not have pain in the hip area, I did not think it was sciatica. Thought about veins, but wasn't that. It would come and go, suddenly disappearing for a day or two, then coming back. I researched the anatomy of the sciatic nerve and lower branches and could see it definitely looked like the branch of the sciatic nerve at the knee, then down the outside and back of the calf. For many years, beginning in 1985, I did regular workouts at the gym, starting with about a dozen stretches I took from that great book by Bob Anderson, now in its 40th anniversary edition. I put a lot of emphasis on the legs rather than typical weight builder focus on arms and chest. Also did lower back raises and abdominals. I also used to run/jog up to 5 miles every day or so many years ago, but pretty much gave that up. But over the past five years or so I had become very irregular in going to the gym. In part this was the result of having a quadruple bypass heart operation and a colon cancer operation. Both of them were very successful and I actually don't feel any restrictions from them. But increasing age, getting out of the habit, and the resulting lack of condition do tend to let you slip into neglecting routines. And when the pandemic hit I stopped altogether. In fact, the gym I went to closed. My physical exercise has been golf practice, and the time I devoted to that replaced the time available to restart going to the gym. Two years ago I took out a membership at Planet Fitness, which had new, excellent equipment, but, head case and procrastinator that I am, I have yet to use it. But last month I went back to check it out and try to push myself to start going. That reminded me of the set of stretches I used to do so faithfully. I do stretches before swinging a golf club, but not the same. So, I did some of the floor stretches I used to do, starting with laying out flat. This is a lot harder to do than you might expect, it seems your spine curves even if you don't realize it, and you have to start by letting just your upper torso lie flat with knees and hips up, then take time and slowly relax to be able to get both upper torso and hips flat with legs straight. Your abdomen also resists at first, but eventually relaxes and flattens. And getting the head to touch the floor is also hard, seems like your neck vertebra have curved. Anyway, I added leg to the side moves to stretch the glutes, and also arching the back. Finally, I did the piriformis figure 4 stretch you show that I recalled from a therapy session several years ago. To my pleased surprise, the nerve pain in my right leg, which had been bad, went completely away. It stayed away for about ten days, but came back with a vengeance two days ago when I played a round of golf. So I started searching for piriformis and psoas stretches and came across your videos. I did some of the ones I remembered, and this afternoon and evening my right leg is basically pain free and mobile. So I will do several of these plus others you demonstrate two or more times a day now. What you show, and the results I have gotten, give me hope that this is an issue that can be fixed, not the result of a permanent deterioration of the spine from age, the kind of thing that ominously threatens mobility and can shorten life. Something I have done to myself by excessive sitting in front of the computer and watching TV that weakens and shortens both the piriformis and psoas muscles, plus neglecting my stretch routine of old, plus of course that extra 25 pounds around the middle. I apologize for being so lengthy, but the prospect of understanding what causes this crippling leg pain and finding solutions from your videos is so important to my quality of life and well being that I had to recount my story. Perhaps it will help others, and perhaps I am the type of person your videos are aimed at. So thank you. P.S. By the way, as I researched piriformis pain, what came up was a whole series of videos about treatments involving injections and surgeries even to the point of removing muscle and severing nerves. Argh, what a nightmare. Definitely something I would avoid at all costs. And another reason your solutions are so practical and positive and give hope.

@DrRowe. That was the best I have ever seen. Thank you. I will definately try these out.

Doc, you're a life saver... I'm usually skeptical about these sorts of things, but as soon as I've tried all of your exercises, I could feel pain pressure releasing in my lower back/disks/hips. I'm putting this video under my favorite

Did exercise #2 and left leg pain went away immediately! Thank you 👍🏻👍🏻

I have stretched my sciatic leg pain using a version of the figure 4, but sitting in a chair that is solid, not overstuffed. I place the affected leg’s ankle on the other knee, similar to this video. Then I bend forward toward the ankle as far as I can and hold a few seconds, feeling the stretch as long as I can without increasing pain. It releases a lot and can be done again as desired. Sometimes sitting is all I can manage when the sciatic hurts.

My sciatica was caused by doing weighted back extensions... where you hold a weight to your chest, bend at the waist, (often over a bar) then straighten. My Dr told me many people get sciatica from that movement. When I stopped doing that move, my sciatica nearly stopped... it might flare up twice a year for an hour now. I'll try these moves!

Thank you for taking the time to share your knowledge and expertise. It has been a life safer these last couple of days when I literally couldn't move. I send you blessings of wellness and good vibes 🙌🏾🙏🏾

If you are suffering from lower back pain, stretching is essential and these exercises are very good. Just remember, best is to do it everyday. Even if you do not feel major pain in the morning.

An exercise ball. Sit on it and roll back and forth. This actually massages the back of the leg. I was told in physical therapy to do circles on it, both directions. That rolling back and forth cuts the pain a lot.

Dr.Rowe.....thanks and God bless. Success in your life and help many people with your profession ❤

Really appreciate this and the other sciatica related exercises from Dr. Rowe. His presentation is top notch too!

This video is so so good. Thank you. I've been suffering from this sciatic pain for 13 months now and undergoing therapy...the pain is on and off. There are days I could not walk nor stand straight...I've just done all your recommended exercises and I feel really good now. Henceforth, I'll not rely on ice or hot water bottle for relief. I'll just practice some of these. I am very grateful Doc. I wish everyone here relief, health and strength. Receive love and light from Bamenda Cameroon.

I'm a student and I have been studying for Competative Exam for this I used to sit more than 15 hours & for last 3 months I have been suffering from sciatica nerve pain... I just watched your video right now... and I tried it this helped me a little to relief my pain.😊 Thank u Dr from Pakistan 🇵🇰 ❤️

None of the videos I'd watched before ever helped til I found your channel. Big thanks from the UK x

Thank you doc ,it helps me lot.I’ve been suffering this pain for so for long.thanks for sharing the video.

Thankyou, for the video's! I'm 70yrs old, and your videos are easy, to do and has helped, my pain level, greatly! Can't wait to see your next post.

I find all of these work really well. I already did several of them. Thanks so much. The most important thing in my experience is to do these stretches proactively when you do not have pain. Often hard to remember. But much more enjoyable then trying to stretch with pain.

Thank you for the easy to follow QL treatment plan. From trigger point release to stretching, then strengthening.❤

Your excercise helped me a lot.. thank you doctor!

I became completely immobile after lifting some heavy things with bad form and could not walk let alone sit for two days. really scary since I live alone and felt completely helpless. came across this video in a sea of sciatica relief videos and after 20 minutes of the decompression with flossing excersize almost instantly allowed me to regain slow controlled movement almost immediately. I was then able to sit upright in a chair with minimal pain. I really wish I had more available to donate. words cannot express my gratitude. thank you!

Thanks! I’m sure an office visit would be like 100x this amount but I just want to show even the smallest of gratitude for all the many relief options that you provide at zero cost! I feel like I’m getting away with something sneaky with all the access you provide- thanks again! Have a great weekend doc😊

Thank you for sharing!!!

Your stretches and exercises helped me tremendously.

Amazing, I open your channel for first time in a long time :D And 57 minutes ago you published a new video with the exact pain I suffer from. Thank you so much!

I love the way you explain how to do the exercise. It’s clear and very straight forward. Thanks, your a big help.

Stop here please. I have chronic lower pain for years and kept wondering why a young girl like me should experience such. Last night I stumbled on this page and boom immediately tried the last exercise as I was already in bed guess what I woke up with no pain😮I also tried the standing exercise at the office. Please don’t waste your money on doctors. If you stumble on this page take the exercise seriously it worked like magic. Back to another round before i go to sleep. Thank you for this video. God bless you richly.

Great stretches and they feel great. Thanks

Wow! Huge relief with these stretches. Thank you!

While doing your recommended exercises, the feeling of centralization of the pain is amazing. Love the exercises you recommended that suit the workplace, hope to see more exercises like that, thank you so much!

Exercise 2 worked for me. Almost instant relief. Thank you!

Excellent results after following these exercises. Thanks for your help!

You have helped me so much. Thanks Doc 🙏🏻

Excellent! Your teaching of these excersises are very Clear and easy to understand. Thank you!

Thank you so much! I have been struggling for 2 days with sciatica. These stretches worked wonders.

Thank you so much!!

Lengthening & strengthening is the order of the day.

This is amazing. I have severe Sciatic pain on my right side. I did this whole routine today. Feels good already. Will try to do these exercises 2-3 times a day. Thanks.

I cannot thank you enough for sharing these videos! Every time I tried I had a quick pain relief 😊

Thanks so much for the session.

I experiencing this same pain from driving? Thanks for this video!!

Thank you. These exercises are awesome

Good Dr. Thanks so much. These exercises are really helpful ❤

Thank you, Michael. Your exercises are better than the treatment I've been getting from my physiotherapist for the last 6years🙏Thank you so much💯Sending you Love and Light from Melbourne Australia💞💞

What a perfect presentation...easy to see & hear exactly what how & why to do each exercise! I need this right now....sciatia has been bothering me lately

Very informative....i need this because i have had experienced sciatica pain.GOD BLESS YOU for this.

Thank you for sharing us the tips for relief of sciatic pain

Just discovered your channel and your thorough and detailed explanations are awesome!

Thanks a lot for these exercises.

I have been in so much pain lately from sciatic muscle pain that just will not ease up and I came across your video I’m definitely about to try the exercises now. Thank you & God bless you for taking the time to really show an explain the exercises.

Hey Doc, Just wanted to say thank you for posting these videos, they are a big help for me. I use alot of the techniques you share. I get much relief 🕊️

Thank you for these exercises. I'm relatively young but I get sudden sciatica pains directly in my butt cheek and it's so embarrassing in public because I'll slam my knee up against a dinner table or look like I'm spazzing out when it happens 😅. I just have to stand up real quick and kind of look like a weirdo...but I'm hoping to use these as a preventative measure.

This seriously helped me so much! Thank you thank you thank you!

Great! Thank you for taking your time to help us, becoming a trusted follower.

Best videos ever! Have had lower back spinal decompression but still have sciatic pain and especially sore quads on both sides. These exercises are most helpful. I love that they don’t require any special equipment and can be done almost anywhere and are so well explained. Wish I lived where I could come and see you! You’re the best! 😊🤗

I'm putting this vid in my SAVE list . Thank you very much !

Thanks so much for sharing this for free. currently suffering from sciatica on the left leg. Triggers when I walk or stand for a few minutes. I noticed some light relief doing the leg crossing exercise. Adding that little twist strect the muscles on the lower end of the spine a bit Further. Thanks once more.

Excellent therapy for everyone to do at home and getbenefited. Thanks.

This is a great video, however I was just down for 3 days with horrible sciatica pain. Getting down on the table, belly down would have been impossible with the kind of pain I was in. I will definitely try the standing up ones “IF” this ever happens again. Thank you for the information!

I'm definitely going to try these exercises. Thank you for sharing your knowledge!!

So awesome. Definitely in my daily routine now

Thank you so very much for this video, it has helped so much with my pain!

I’ve had sciatica pain for weeks and this video definitely helped me get relief! My favorite stretch was using the ball on the glutes while doing piriformis stretch. Ill be doing these on a daily basis.Thank you!

Thank you Dr. Rowe I needed this video right now! Both sides are extremely painful so I'll try these 💚

You're a great therapist and teacher! Your videos are always astonishing and really helpful. 🌟🌟🌟🌟🌟

Thank you so much! It really relieve my pain❤

Excellent information

Thanks alot for a helpful vedio which helpful in sciatica and back disc pain.. Thanks a lot

Thanks for sharing Dr Rowe.

I’ve been in daily agony for the past few weeks- just found this video and tried it out and it’s true the pain instantly went away. So much better then pain killers, thank you!!!!!

Thanks, Doc. I always have this right upper leg pain to the center of my lower back problem and your exercises are a relief.

Dr. Rowe, Thank you so much for these exercises for this horrible thing sciatica, which, most recently has affected the lateral aspect of the knee radiating down towards the same side foot. The floss technique is particularly wonderful. I also like the figure 4 stretch sitting on floor with unaffected leg bent, the other legs’ foot is on that knee, hands behind and sitting as tall as possible, hold 30 seconds and remember to breathe., repeat. You are appreciated!

Thank you so much. I’ve had pain moving all around the past several years. I had surgery for a complete tear in my rotator cuff, then a torn meniscus from walking my lab who saw a squirrel. When healing, the pain started on my opposite knee, then my thigh. I was in PT a total of 12 mo. I was told I had IT Band Syndrome. I was feeling better, but still can not walk more than 5000 or less steps a day, shopping or at home. I took a quilting class which started new pain in my back, right hip again, shoulders, knees! Interesting. The next week I had a huge garage sale. That made things worse. My hamstrings, or pain right behind my knees, has been bad for a few years. I know I need to walk to lose 25 pounds, but pain prevents me from walking. I’m seeing my knee/hip orthopedic surgeon in 2 days. ILIKE THESE NEW STRETCHES! I’m going to tell the doc that I think I have sciatica now. I wonder if I can have ITBS, also. It’s midnight and I did the Door exercise. WOW! That helped! I’ve been shown the figure 4 by 2 different PTs and your method is a little different and BETTER, for me! Thanks so much! I also need to keep stretching AFTER I feel better! Sewing and Machine Embroidery and Qiulting is kicking my butt! Literally! And I was very athletic back in the day. Also, I had 2 MRIs in the early 90s and was told my neck has 5 bulging discs (from whiplash). I wonder if that has anything to do with all this.

This is the best Sciatica Video!! Thanks!!!

Love your videos keep up the good work!

Thank you for every video and advice 🇦🇺

Thank you for this!!!

Dr. Rowe, with your RU-vids, you helped me to get rid of the computer hump and to be more conscientious of my posture in everyday life. Thank you for doing this - I have zero trust in the practitioners in my location because they provide symptom cures and not problem cures. You are a God send and doing God’s work. May God bless you!

This is the best video ever! I was hurting this morning, 12 hrs later im almost completely pain free!

Loved this!!! This instantly eliminated my discomfort.

I have been suffering from sciatic nerve pain for over 2 years .I hope this video helps me to get rid of that pain .thank you so much for this wonderful video

Most Grateful finding your "instant fix sciatica pain" on RU-vid, it works relief quickly!!! Now mostly trying to determine the cause of this pain recently the last 6 months. Years ago: age 19 in Army basic training sustained a compound fracture to T12-L1, next day spinal fusion of T11-L2 & now update at age 59 this year 2023 this veteran still walking talking with confidence by adapting and overcoming trials and tribulations through my bachelor of science degree of industrial design. Research of the Truth has set me free and I congratulate you for your time and service. Much THANKS again. Peace in your heart.

I have 2 stretching exercises that I used- #1 standing -pain side-next to a table, I’m a 5’7” tall HS teacher -I find a student desk the perfect height for this stretch ( not during class of course 😊), lift bend knee leg and place inner thigh on desk . The stretch begins immediately, to deepen stretch begin bending standing leg. #2 lying on a flat surface, I usually do this one lying in bed, bend knees comfortably up, thighs together, begin sliding lower legs at 90 degree angles, out away from their respective knee. Both of these stretches relieve pain and pressure on the tricky sciatic nerve.