My back Hi, everyone! It’s Dr. Nancy Next time you lift try to – you know what? Here’s Let’s take a quick poll Let’s do a quick poll What is the number one reason why people get sciatica? I’m going to give you a couple seconds Your time is up Does anyone have any answer? The number one reason why people get sciatica and get ouchies in the lower extremities is because they’re lifting heavy things incorrectly So, I guess I should have bent at my knees, right? Bend at your knees All right How is everyone doing? It’s Dr. Nancy So good to see everyone Hello! Eleanor Good to see you Welcome to today’s video It completes my third part of the whole entire back series We’re revisiting the very common and very painful not happy face I’m going to shift my mood and get into the zone We are completing the very painful condition known as sciatica Does anyone here have any experience with sciatica? Me Where is my thumb? Me Good to see you everyone Welcome! I have had – I am actually suffering from sciatica right now It is not very very pleasant Is it? No If you missed the other two parts in my back pain series that is perfectly okay They are all meant to be to be viewed independently So, please keep watching, you’re not going to miss – you’re not going to miss anything today that we have not covered yesterday or the day before, but because they’re all different, I want you to go back and review them All right? Okay So, we are going to take a deeper dive into sciatica, examining what sciatica really is and what causes the condition I’m also going to dispel some common myths surrounding sciatica before sharing my at home very very doable for any body at home tips, and my recommendations to treat and prevent sciatica We’ve got a lot of important information to cover today So, let’s jump right in and get started Okay Sciatica What is it? It refers to pain that radiates along the path of the sciatic nerve Oh! Did someone just ask me for a picture of what is the sciatic nerve? I have it right here Okay So, this is the sciatic nerve You see that? It goes right around the sit bones and around the hip bones and it runs down from here, from the hip and it runs down Now, here is another picture Okay So, you see the gluteus maximus there and it goes–runs right down the leg on both sides of the leg Okay It’s pain in the booty, says Lindy Hmm-mm, yes, we know Not the good kind of pain. No Okay So, sciatica refers to the pain that radiates along the path of the sciatic nerve on both sides of the leg The sciatic nerve is the largest nerve in your body It’s about the width of your little finger Okay? It’s how big it is And branches from the lower back through your hips and your gluts, your buttocks, down each leg and to your feet Okay Sciatica is actually the term that we used to describe any pain or symptoms such as tingling or numbness that travel down the path of the sciatic nerve Okay? Just like the word headache, sciatica is not an actual diagnosis of your problems, just an accurate description of the location of your pain There are several conditions that cause low back pain and hip pain but the pain is associated – the pain that is associated with sciatica is very unique It’s often described as a shooting pain, searing pain that is felt deep in the buttocks and radiates down the back of the leg A lot of times I can’t get to it unless I lay on a racquet bar or lacrosse bar
or tennis ball, something hard Does anyone do that? I just lay on it and just literally surrender and release and within a couple of minutes it will give in a little bit to comfort but it literally is deep underneath all the fascia, all the other muscle, it’s deep under there Sometimes numbness, tingling, or burning is also felt along the nerve Sciatica affects each person differently Some people describe the nerve pain as an electric like shock, shooting through their low back and their butt and their gluts and their hip and legs while others describe their sciatica symptoms as more of a constant dull aching throbbing pain What kind of sciatica does everyone here experience? China is like, I needed this so much today. I’m getting crazy pain Well, I’m here for you, China I got you Okay So here let me show you on this diagram again where the sciatic nerve comes from In case you’re just hopping on, I see a lot of people just hopping on This is the sciatic nerve. Okay? If you are just hopping on, let me know where you are from Say hello and tell me where you’re coming from And here is the sciatic nerve, width of a pinky finger And as you can see it goes all the way down and it continues all the way down to your feet Okay Let’s take a deep breath As you can see, there are a series of nerve roots that exit from your lower spine and when any of these nerve roots on either side of the lower spine become irritated or pinched, pain is probably going to radiate, pain may radiate from the nerve root to the sciatic nerve The pain travels down the sciatic nerve through the hip and the buttocks and down the back of the leg and even into your feet or your toes While sciatica can affect both sides of the body it typically occurs only on one side of the body For me right now it’s my left I kind of like to hit it a couple times Hello from Pennsylvania All right Okay, yeah Dull aching more in the hip Hmm-hmm Maria from Georgia saying hello Okay And sciatica is among the most common type of back pain Over 40% of the population I’m one of them Over 40% of the population will experience sciatica at one time, at some time and while it can affect anyone at any age, the most common for the first developing sciatica is between to 40-50 years old Me 40-50 years old Like I said a few minutes ago, there are a number of factors that contribute to sciatica and the most common being a pinched nerve caused by a herniated or slip disc I have a slipped disc It has been popped back in but I learned that if it is slippery, if it has slipped it will always kind of be slippery and you always have to be really really mindful of movements, especially like twisting and jerking or sudden movements So, I’m very methodical and very intentional and slower, I am like a sloth in my movements because I don’t want – I’m almost fearful of pinching or further slipping a disc in the back Except for when I do yoga and then I feel invincible All right. So the most common being a pinched nerve or caused by herniated or slip disc that results in pressure on the nerve root Other common causes of sciatica include, and I have them written down so people who are watching me and just reading my mouth can see Okay Spinal degeneration, these are common causes of sciatica, spinal degeneration The next one is spinal movement loss, the loss of normal spinal movement associated with an injury like car accident or a fall or aging Okay. The next possible cause is sedentary lifestyle If you do not use your body and walk a lot and if you are immobile, if you are – if you’re nursing injury and sitting for long periods of time working at a workstation for long periods of time, you cannot move, sedentary lifestyle This could be a common possible cause that’s bringing in about Injury, like I said before, job related injury typically caused by repetitive motion or heavy lifting like the lifting I did earlier, heavy lifting, that could cause it Excess weight,
being overweight, being obese Huge That is a really big possible causal factor And then of course inflammation Inflammation This, ladies and gentlemen, is what inflammation looks like and that is not good Why doesn’t Facebook have a ‘No Good’ sign? Inflammation not good, can bring about more sciatica problems I think all of these causes are pretty self-explanatory But I want to spend a few minutes talking with you about inflammation because even if the initial cause or trigger of the sciatica was something else, well, the inflammation is going to make it worse Okay? It will make it worse Inflammation is part of our body’s natural healing process and it’s important from time to time that we cover the difference between a normal, healthy inflammatory response in the body and an unhealthy one Do you guys know the difference? Whenever our bodies are injured or require some type of healing, inflammation occurs to localize and remove the problematic agent This is totally normal It’s good Inflammation also allows damaged cells and tissues to be cleared from the site, kind of like spring cleaning all the time It’s just cleared from the site and brings healthy white blood cells, proteins, it brings other components to the site of the injury to continue the healing process Acute inflammation which is healthy and normal Acute inflammation is good. Okay? Acute inflammation which is healthy and normal should only last a short amount of time, a few days Anything longer than that is considered to be chronic inflammation and is a sign of the body not healing properly and sciatica pain which is inflammation of the sciatic nerve can really be affected Okay, so now you all know how I feel about inflammation, right? Does that – Who can type in my daily affirmation on inflammation? My equation Does anyone know? I have it right here Five gold stars if someone can type that in right now I say it all the time Something in plus something out equals something new All right Here it is Less inflammation in plus more inflammation out is a healthier, a happier you and it is really really important on – the different parts of the equation less inflammation in We’re talking about environmental factors, we’re talking about the foods that we eat We’re talking about the people that you surround yourself with that are giving you either really good positive energy and talking about wonderful things or negative things, right? Just a lot of drama, dragging you down, creating more stressors in your life Work can be either a positive inflammation in or a really negative inflammation in So, we really want to make sure all of the things that we’re bringing in close to our proximity is going to bring about really good anti-inflammatory properties Joy, that sparks joy in us It kind of sounds kind of hokey but it really is Think about when you watch a movie, if something is really dramatic and something is a horror film, you’re riddled with fear and you’re panicking, you’re watching it and it’s adrenaline That is not good That’s inflammation But if you’re watching something that’s happy and a comedy or something that’s nurturing and loving, that brings about something more positive in your body So, same with the people around you, same with the foods that you eat Somebody just asked, Patricia just asked what foods exactly Right So, less inflammation in, so that is the anti-inflammatory foods, the anti-inflammatory food, the diet will be posted in the links after my live but this includes dark leafy vegetables I’m going to go through that That’s a segment of my show today But the foods that you eat you have to make sure that it’s anti-inflammatory or else it’s just going to add to your inflammatory load and that is not going to equal a healthier you because you’re going to add and add and add all of the gunk and not going to be able to take out all the junk Okay. So, we always want to know our contributors and we want to make sure that they’re as positive as possible So, poor diet, lack of exercise, stress food allergens, environmental toxins, all of these are the more inflammation out that we want
We don’t want them coming into our bodies Okay But the good news There’s always good news The good news is that all of these can be addressed through simple changes to your lifestyle and to your diet It is 100% a choice and it’s a habit And you have to do it And I’m going to teach you how I’m going to share a few simple ways to reduce the damaging inflammation in just a few minutes So, stay tuned for that But before I do, I want to dispel some common myths associated with sciatica All right? Ricky says less muscles in a smile than a frown Always learning, Ricky I’m always learning from you Okay. We’re going to dispel some common myths associated with sciatica Like most health conditions sciatica has a number of urban legends legends legends associated with it Here are just a few Myth #1 All leg pain qualifies as sciatica Myth #1 All leg pain qualifies as sciatica True or false? It’s a myth Of course It is false People seem to believe that any leg pain qualifies as sciatica but that’s not true That’s not true Leg pain can be caused by a number of issues including vascular issues, muscle strains, cellulitis, or an entirely different nerve being irritated such as the femoral nerve of the femur bone The femoral nerve which can also cause pain in the front of the leg Okay, a true case of sciatica runs from the mid buttocks I have it because I just touched my mid buttocks and it’s right there The mid buttocks down the back of the leg on one side of the body and most commonly past the knee and down through the calf All right Ready for myth #2? Dos numerables Myth #2 We don’t know what actually causes sciatica True or false? It’s a myth Of course, it’s false Myth #2, we don’t know what actually causes sciatica is false We dispelled this myth a few minutes ago, but it’s important to point out again, sciatica occurs when the sciatic nerve becomes pinched or compressed and that typically is caused by a bulging or herniated disc between the vertebrae in the lower spine It can be caused by a bone spur or bony growth on the spine itself or by spinal stenosis, a narrowing of the spinal cord the narrowing of the spinal canal, work related injuries, obesity, and inflammation What if the pain is on the front of the legs too? Angelina asks Then typically it could be a combination, but sciatica typically is the middle of the butt and runs the back of the leg down the leg So, at the front it probably is femoral nerve that’s being injured or pinched Okay. The next myth Myth #3 [Foreign Language] I can come in all languages #3, numero tres If you have sciatica you should stay in bed and rest You should stay in bed Don’t move and rest Myth #3 What do we think? This is probably the most common myth I hear People develop sciatica and tend to think that they need to shut it down, get in bed, wait it out, rest No. No! No! No No No! Not true Most people do better if they remain active and avoid excess rest In fact, numerous studies have found that there is little to no, little to no benefit in staying in bed compared with staying active for people with sciatica Did you hear that? If you feel like you have sciatica or you have a lot of pain being immobile and staying still for a very long time, laying down is worse for you than actually moving and getting movement So, let me share with you a few of my tips for treatment recommendations for sciatica First, we are going to reduce your chronic inflammation levels and this is an important first step for addressing sciatica or any chronic health condition for that matter Now, if you find your sciatica inflamed try loading up on pineapple Yes. Pineapple It’s delicious. Kids like it too Bromelain is a powerful enzyme that has been shown over and over again to reduce the swelling and inflammation in the body
and pineapple is loaded with bromelain Okay? In worst case, you can even supplement with bromelain for a while until the sciatica inflammation passes Bromelain is spelled B-R-O-M-E-L-A-I-N Can somebody type that in? Bromelain from Pineapple Bro- B-R-O – melain – M-E-L-A-I-N Thank you so much Okay Diet is essential to fighting inflammation long term Your diet, what you eat And cutting out foods with added sugar and processed foods is a great start Try to focus on one anti-inflammatory food and here are some of my top inflammation fighting dream team, if you will Okay, so where did I put my awesome list? Oh! You know what? Instead of a list I got some visuals for you because I’m a visual person I like to see I like to see what you’re talking about I like to see what I’m talking about The very first one This is my dream team If you could only eat – if you want to eat the best of the best these are it, okay I’m going to show you Aww! Mirena is watching from my home birth place in Taiwan How are you? Ni Hao! Okay, ready? Here we go The first one is salmon, dream team #1 Salmon This is what you want to be eating Anti-inflammatory foods Second one is extra virgin olive oil Look at that! The next one is organic berries Got raspberry, blueberry, strawberries, berries, blackberries, poison [ph] berries Okay We have dark leafy greens How many can you name? How many can you name? All right. Dark leafy greens Staple This should fill three-fourths of your plate every single time you eat Got kale, spinach, Swiss chard, all of the good stuff Okay Quinoa, complex carb, slow burning carbs Quinoa, sweet potatoes, cruciferous vegetables, also slow-burning carbs, brussel sprouts, cauliflower, cabbage, and broccoli Broccoli is a really good one It’s a super super magnificent food We have citrus Look at that beautiful red ruby grapefruit, limes and lemons And of course, healthy fats These are healthy fats, chia seeds, almonds, got variety of nuts, the olive oil again, we have the avocado Avocado a day keeps the inflammation at bay I’m going to keep saying that Everyone should be eating avocado every single day if you can and healthy nuts, walnuts, Brazil nuts, sunflower, pumpkin seeds, all of the good stuff That should be your Holy Grail That is what you should be buying when you go to the market Every single time you should be filling up your shopping baskets with those super awesome anti-inflammatory food Love all that stuff, says Tom Absolutely Okay Make sure you’re staying hydrated too I didn’t talk about hydration We’re talking about now hydration Drink as much good for you liquids as you can Remember that our bodies are 70% water The more water the better In addition to helping every single cell function properly, staying hydrated helps us flush harmful chemicals and toxins from our body So, drink up It’s really really important We’re approaching warmer weather We’re approaching spring and then into the summer It is very vital that you drink as much as you can the good for you water and stay away from excess coffee and the sodas and the alcohols, too much tea even or anything carbonated too much, drink your water and put some lemon in it if you need but have it with you all the time and make sure you drink consistently Peter agrees with me Thanks, Peter You should also supplement daily to help create a more normal inflammatory response in the body I love the healing power of the active ingredient inside tumeric, and here in the Smarter Curcumin, it is curcumin that we use the bioactive ingredient inside the turmeric root So, the Smarter Curcumin, that is a fantastic daily staple I use it each and every day to combat free radical damage and lower my inflammatory load
Now, if you are experiencing sciatica, make sure you are not sitting for extended periods of time, like I’ve already been sitting for a while right now, but just know that sitting in one space is going to make your sciatica worse Frequent movement, even short walks along with targeted exercises to loosen up inflamed areas in your back, in your hips, down your legs, this has all been shown to really improve sciatica and decrease the recovery time It decreases it So, more movement So, speaking of exercise, you’ve been sitting here, you’ve been watching me Let’s get some body movement in Shall we? Speaking of exercise, stretching and strengthening the muscles and joints in our lower back and in our hips, that don’t lie our hips, are essential for the treatment and prevention We are always trying to go on the preventative route Prevention of sciatica Here are my top – Here are my top targeted for sciatica series relief and prevention stretches I am going to start showing you and it’s going to be really really helpful if you can clear out some space, put your phone on the ground and do these with me Now a good physical therapist should be able to help you determine whether sciatica can be relieved through simple methods such as chiropractic adjustments, static stretching, active stretching or cold therapy Most people respond really well to simple techniques and are pain free within a matter of weeks, but it’s the consistency, remember Chiropractic adjustments and massage therapy may also help improve the alignment of your spine and address other underlying conditions while also improving the circulation and muscle relaxation Minor pain can also be treated with the application of heat and cold, heat and cold, and when you have sciatica going, one of the best ways to alleviate most sciatic pain is to do stretches that can actually externally and internally rotate your hip, okay? And get that 100 I’m sorry, the 360-degree rotation, the full rotation of the hip as much as possible I’m going to go through a couple exercises that will just do that We’re going to do passive stretching, we’re going to do active stretching, both to increase the range of motion and the flexibility in our joint muscles All right So, the very first one I want you to do this with me I’m going to clear out some of these bags and then I’m going to show you and demonstrate So, while I’m getting prepared you get yourself prepared too No one likes to do sciatica stretches alone I think No one likes to be alone All right, I’ve got my mat here Everyone all set up? The very first one we are going to do is the reclined pigeon pose For the reclined pigeon pose we’re simply going to just lay down on our back This is a very common yoga pose and you’re just going to look at, watch what I’m doing and listen to what I’m saying Okay? So we’re laying down, reclined or laying down and then we’re going to bring one of the legs or ankle and we’re going to cross it like a gentleman sit So, you’re laying down comfortably on your back You bring one leg up and over like a gentleman sit and then you bring the bent leg that’s on the ground Foot is flat on the ground and you’re going to bring it up, so that your cross leg is coming toward your chest So, when you’re breathing in and out through your nose, here very comfortably I want you to hold your foot with one hand and press away your knee with the other So, if you’re facing this way you can see what I’m doing So, I cross and then I bring it up I hold the foot, press the knee away And you should immediately feel the hip start to stretch So, you’re pressing the knee away, bringing the foot stable here and this leg right here, the one that is not – the one that is lifted is continuing with every breath to come closer to your face You just imagine that, you’re just – that’s where you’re driving the force Okay? So, you’re going to breathe here for about a minute or two and we’re going to stretch and relax, relax your face and we’re going to take another deep inhale
and release both feet onto the ground, knees pointing up to the ceiling We’re going to repeat on the other side Gentlemen sit and bring the knee up, one arm goes to the foot to stabilize, the other one presses the knee away Now this is the side where I have sciatica So, I have a way different range of motion on this one and you’ll see both sides have different range of motion and just notice that we don’t have to judge it in any way You’re not a bad person because you can’t lift your knee a little bit more or less It just is where it is All right? So, we’re pressing in a way bringing it forward, pressing it, relaxing our face, counting to 10 A little bit more There’s tension It’s active You’re not just hanging out here You know? You’re active Feet are flexed You’re active, you’re pushing the thigh, the knee away This laying on the bottom is pushing backwards So, there’s this like struggle There’s this give and take, push and pull And relax Okay So, that’s reclined pigeon but we added just a little bit more of a push and pull so it becomes active instead of passive Passive is literally getting into a position and just surrendering and you become heavy and you allow gravity to do a lot of the work, but what we’re trying to do is we’re alleviating the pain by strengthening the muscles and bringing new oxygen to the nerves that have been pinched so you’re going to strengthen it and in that way it’ll help heal it a little bit more The next layer to the reclined pigeon is the sitting pigeon So, we are going to – we’re going to sit because that – Does anyone have any questions right now? All right [inaudible] is good All right So, we’re going to keep going to a sitting pigeon We are going to bring both legs in front of us like a staff pose and then gentleman sit If this is hard, you can lean back a little bit Okay? Bring one leg cross it over the ankle over the top of the thigh Not on your knee The top of the thigh And then you’re sitting up and you creep your torso down and if you’re just here, fabulous I’ll show you This is what we’re looking like Okay? This knee wants to go down to alleviate the pressure on the hip right here This is what it looks like Okay? You don’t have to go all the way down, go until you feel your body cannot go anymore and you feel very rich and warm stretch in the area of your hip and we breathe here, for 10 breaths or so and then we go to the other side Both legs elongated and in front of you, gentlemen sit, cross one ankle over the top of the thigh the top of the knee, not on the knee and then creep your torso forward Relaxing your face, relaxing your neck, relaxing the back of your neck, breathing slowly through the nostrils in and out, you want a little bit more of a stretch, push the knee down just a little bit until you feel a really nice beautiful stretch in your hip, mid buttocks, mid glut area Okay? Inhale back up Return Perfect So, forward pigeon pose is the typical yoga pose that you’re probably very familiar with which is 90-degree angle on the front leg and this back leg is straight Now, this is a very intense pose I can barely do it because of my sciatica So, I’m going to suggest everyone do 90-90 So, this 90-90, 90 degrees, so we have 90 degrees in our front leg, the front bent leg should be parallel to the top of your mat So, I’m going to show you so you can see Okay? Top of the mat, 90 and then the back should also be bent, 90 So, my leg tends to –
my heel tends to go creep up to my buttocks This is not 90 degrees, right? So, we want to make sure we are going to bring it out and this is 90 So, 90-90 looks like this And if you’re just sitting here 90-90 Perfect Right now, my lower back is pulling because of the pain I have on my hip So, right now I’m just trying to make my torso as tall as possible without cocking to one side I want to bring my torso up straight and here is where I’m at Great This right now I can feel it It doesn’t seem like a lot if you’re watching me but my normal would be cocked to one side and I would alleviate some of this pain that I feel the sciatica, but I’m going to straighten up my spine, activate my glut, activate my legs, this is activated as well and I’m using everything to align myself in perfect form So, everything’s activated So, this is 90-90 and I’m going to lift one arm and the other one So, now I don’t – it’s unassisted, now I’m doing everything from here and I’m sweating inside and this is hard for me So, I want you everyone to try this and if this is manageable if you are here for 10-15 breaths and you’re unfazed, let’s do the next one The next one is you’re going to bring your torso forward without touching the ground, unassisted, but you’re activating and pulling everything in, but you want to make sure your shoulders don’t drop and you’re not compensating and your lower back is not pulling So, everything is activated, turned on, inhale, sit tall, exhale, you are going to splay your torso down and just stay right here So, right now my leg is pulling forward but still in 90 degrees, so inside the microscopic muscles, the muscles, the minutias are pulling in This one’s pulling out So, it’s like this ripping apart feeling and inhale, sit up tall and sit back and when you sit back again everything’s contracting activating together See how I just cocked my shoulder down because I’m compensating, so I want to make sure that I do this without moving my torso and my shoulder Okay. Now relax That was really intense Just bring that forward to crisscross and we’re going to do it on the other side 90-90, okay? So, right parallel to the top of the mat or just parallel straight across horizontal And then the back leg opens up as well Okay? So, this is what it looks like You can see, okay, 90-90 Now I have to bring my torso forward so that it is equal and not pulling, unassisted Okay If you need assistance you can hold onto the voss of the sofa, a chair or the fingertips to the ground you’re just here And that’s great And you’re just going to breathe and this is active flexibility, not passive Passive is just laying there, letting the gravity do its work, which is fine, but if you want to get strong, if you really want to get more range of motion and strengthen the ball and socket joint, that is going to alleviate the sciatica pain, this is what you need to be doing So, we’re going to inhale, sit up tall, exhale, forward bending, not pulling, nothing’s moving except the top of our torso, inhale Uh! My hip is already cramping Exhale, going backwards Inhale, back to neutral There are many layers to this and I’m putting together a whole series of videos that address sciatica, lower back pain, upper back pain, neck pain and we’re going to launch that very soon here as well So, if you are super interested in these videos in these specific stretches that have to do with chronic low back pain or neck pain, upper back pain, neuropathy, whatever it is, let me know and I will let you know when the videos come out Super super exciting We’re going to go through all the different layers, like that is layer one and then we’re going to do – I mean this is harder, like just isolating the hip joint and going up and get stronger and stronger and pain free Wonderful!
Tom asked if I like inversion machines for the spine I used to have an inversion table where you lay down, it is a flat table and you lift your arms and it kind of goes horizontal even past that 180-degree Inversion tables are really interesting I think that it’s good It takes a lot of the pressure off of the spine, the spinal column and you know, I did it because I thought that it would add a couple of inches to me I am still the same height I think it’s good I think inversion tables are wonderful, but what’s even better if you are suffering from sciatica are these exercises All right. So, these exercises are much much better All right Okay, so I wanted to – Oh this is another one So, while you’re in the 90-90, this is called pigeon windshield I made that up, but it’s really great You’re going to – See if you can do this This is interesting So, we were in a 90-90, right? Just elongate that lower leg out to face me Now we’re going to windshield our legs Remember nothing here moves This all does not move We’re doing something called CARs It’s controlled articular rotation All right These are called CARs, hip CARs or pigeon windshields So, this is where we are All we’re going to do is wave hello with our elongated leg and you’re going to go 180 degrees but do it very very slowly I can hear my hip snap, snap crackle and pop right now But this is your only moving this foot Try it Everyone, stop what you’re doing and try this See I don’t have a 180-degree because I’m compensating with my hip but that’s okay That’s where I am at I’m probably 160 degrees, that’s where I’m at right now So, with more practice you’ll get more range of motion This is active flexibility, active range of motion So, you’re going to do that Wave about 20 times, and we are going to do it on the other side Elongate the leg Huh! And wave I have more range of motion on this leg and it’s literally the ball and socket joint You’re just training your brain that you have more range of motion, your brain usually stops as soon as it feels a sensation As soon as it feels pain or pinching it stops And if you do have pain like a severe ice-pick, stop what you’re doing, back off a little bit and stay there for two minutes and you’re just reprogramming your brain that you indeed can have that range of motion but you have to practice and you have to be consistent It’s not one time that you do these exercises and you’re going to be healed Hallelujah Even though we all want that I want that All right But it’s not possible We have to – we have to do it All right. The next one is going to be spinal twist We’re going to twist it out Spinal twist is a very popular one Legs in front of you, bringing one around over on the other side, okay, here and then just bringing your torso to the other side of the thigh, your arm goes on the outside of the thigh Sit up tall and concentrate and think spinal twist, glut stretch, sciatica relieving If this is too hard then you can crisscross applesauce and just twist this way, but what we really want to do is make sure that you get the hip stress So, with your crisscross then you’re twisting and then bringing this up and hugging this leg in and we do it on the other side Twist Hug leg in Or you can bring your leg out in front of you, cross over and twist Okay? Make sure that you are breathing in and out through your nose on all of these There are so many other movements that I could show you, but I’m going to save that for the videos that I’m going to specifically do on sciatica Okay Yey!
Mary is so excited by my videos Me too. Me too Okay Awesome videos Okay Does anyone have any questions right now? Did anyone do these and find them helpful? There’s one more that I want to show you You lay back on the ground and then bring your knee to the opposite shoulder and get a really good stretch It’s kind of like what we did on the seated spinal twist but it’s laying down, so you have gravity working toward you So, you’re laying down, you bring one leg across your body and hug it up toward your shoulder and breathe You can bring the arm out to a T That’s not hugging the leg but you can see, you can really get a nice stretch in the sciatica nerve and back to normal Hug your knees, do a little crunch and back to the other side Both feet on the ground, knees pointing up to the ceiling, other knee towards your chest and bring that one towards the other shoulder, hugging it and the arm goes out The bottom knee can either be right next to the ground bent or you can elongate it If you make it straight it’s a little bit more of an intense stretch but there’s no need Right now we’re just focusing on the gluts and the hips and the stretch and back to center neutral spine, hugging your knees, giving your body a great big squeeze Thank you, body, for what you can do today and we are so grateful for everything that it has given us the ability to do All right. So How is everyone doing? Oh! thank you Lindy, I appreciate that Lindy finds all my videos helpful Here are three additional things that I recommend you do to prevent reoccurring bouts of sciatica The very first one is to exercise Exercise regularly Exercise exercise I put exercise with a Z because it’s more fun, it’s like Jazzercise Exercise, all right? Regularly Move your body, find something that you love to do, do it consistently to keep your back strong Pay attention, pay special attention to your core muscles, always activate and always keep them tight Weak lower back and weak hips mean weak core and weak hamstrings We want to at all times be engaged Great great great core work just by standing up with good posture We’ll get into that in a little bit, but core muscles, the muscles in your abdomen and your lower back are essential for proper posture and alignment which brings me to proper posture That’s my second tip Proper posture Maintain proper posture when you are sitting and when you’re standing Choose a really good seat with a good lower lumbar support or roll up a towel and put it right underneath where your back kind of curves in bananas a little bit Put a lumbar support in there and then sit back towards lumbar support Consider placing a pillow or the roll towel in your car as well when you’re driving or when you’re sleeping you can put a small little towel underneath just to keep that main curve from being compacted Keep your knees and your hips level as well Wear flat shoes whenever possible with good support in the arches because a lot of times women we choose beauty over comfort and that is not good for your back So, make sure that you are wearing really comfortable shoes Use good body mechanics Use good body mechanics! Body mechanics If you stand for long periods of time, rest one foot on a stool or a small box, use an anti-fatigue mat when you lift something heavy, like I was doing earlier, lift from your lower extremities, let your legs do the work Bend, squat down first and then pull up Move straight up Do not keep your back domed to carry something So, this is what you’re carrying Don’t lift up like this, you’re going to hurt your lower back Instead squat, lift up Okay? That’s what we want to do
That’s what we wnat to do Move straight up and down Keep your back straight Bend only at your knees Squat down first Hold the load close to your body as well, don’t bring it out to here, okay, then you might hurt your shoulders, but keep it close to your body Avoid lifting and twisting simultaneously as well No kettlebell swings, people unless you are working with this trainer Find a lifting partner if the object is too heavy or is a little bit awkward Okay. So, summing it up What have we learned today? We’ve learned that sciatica is a very painful condition If you’ve had it or if you’re experiencing now you know what I mean, but research has shown that we can prevent it It’s preventable We can reduce the intensity of the symptoms and speed up recovery with the tips and recommendations I provided for you today You are very welcome, Harry Okay So, getting your body moving every day and other healthy lifestyle choices are really the best things you can do to prevent future episodes of sciatica I hope you found that this was very helpful This was part three of my back pain series If so, then please like and share this video with your friends and with your family members or anyone that you think that could benefit from this I’d love to have you join me again right here tomorrow for another video designed to improve your health If you do have topics that you want me to cover then please write them in the comments below I really do appreciate each and every one of you taking time out of your busy busy day to tune in and do something good for yourself by learning something, by stroking your amygdala in your brain, like giving the aha moment and also making sweet changes in your life that makes you healthier and happier I hope you all are well I look forward to seeing your faces tomorrow Be well Bye-bye!