3 Best Sciatica Stretches for Ultimate Sciatic Nerve Pain Relief – Chiropractor in Vaughan Dr Walter

3 Best Sciatica Stretches for Ultimate Sciatic Nerve Pain Relief – Chiropractor in Vaughan Dr Walter


Leg pain. Sciatica. Sciatic nerve pain. If you suffer from leg pain or sciatic nerve
pain, pay attention to this video, I’m going to give some tips on how to relieve pain from
sciatica or leg pain. My name is Dr. Walter Salubro from Back to
Health Chiropractic Centre, Chiropractor in Vaughan, and the author of Back to Health
by Choice: How to Relieve Pain, Conquer Stress & Supercharge Your Health the Chiropractic
Way. So where does the sciatic nerve come from? Well, here’s a model of the low back, the
lumbar spine, and the spinal cord sits on the inside of the spinal canal. And, interesting enough, in the low back,
the actual spinal cord stops right about here, about L1, L2, and then continues on as a bunch
of nerves, and these nerves come off from the sides. These are the lumbar spinal nerves and then
it also goes down to the sacral region. These are the sacral nerves. The lower lumbar, low back nerves, and the
sacral nerves form a big nerve called the sciatica, which emerges out of the muscles
of the buttock area, goes down at the back of the leg, into the calf, all the way down
to the foot. So here’s a spinal nerve chart to demonstrate
that. Here’s the lumbar spine. You see all the nerves that branch off from
the lumbar spine and also the sacral region fit into the big sciatic nerve. No wonder it’s so painful when it’s irritated
or inflamed because this big nerve has a lot of nerve endings—very, very painful when
it’s irritated and the nerve travels down to the back of the leg, to the thigh, branches
out all the way into the foot. So leg pain can be thigh pain in the back
of the thigh, behind the knee, or also in the calf, and also in the foot. Sometimes it causes tingling sensation, numbing,
also shooting pain down the leg or dull, aching, pain. So what I want to do today is give you some
tips on how to stretch out the region of the low back and gluteal areas that could irritate
and inflame sciatic nerve causing leg pain and sciatic nerve pain. And, by doing these stretches, it will give
you some very, very effective relief in that area. So follow me and let’s go to these stretches. Alright. Here we go. Let’s start with stretch number 1. This is called the knee to chest stretch. Bend one knee. Hold it with your hands towards your chest. Hold that for 10 seconds. Repeat 3 times. With all these stretches, you want to hold
it for 10 seconds and repeat it 3 times. Do the same to the opposite side. You get a nice stretch in the gluteal region
and in the muscles surrounding the sciatic nerve, which can trigger sciatic nerve pain
when inflamed or spasmed. Also a good stretch for the low back as well. A variation of this stretch is a double knee
to chest stretch. Take both hands, pull the knees towards your
stretch. Get a very good stretch in the lower back
region where the sciatic nerve originates from and also in the gluteal region where
the sciatic nerve is as well. Very, very good stretch to relieve back pain
and leg pain. Stretch number 2 is called an angled knee
to chest stretch just like here that you see. Take your knee, pull it towards your chest
just like before but you are going to angle it to the opposite shoulder, get a nice stretch
in that hip on the lateral side in the gluten region where the sciatic nerve comes out. Very, very effective. Now if you have pain with any of these stretches,
you need to ease up a bit. Never stretch into any pain range. Stretch number 3 is very, very effective for
sciatic nerve. It’s called the piriformis muscle stretch. Take one leg, put it in a figure four position. Pull your hands through your thighs. Pull the thighs to you as you’re stretching
the opposite side of where your hands are—a great stretch for the piriformis muscle, which
is a trigger for sciatic nerve when it’s spasmed. There you have it. There’s some very effective, easy to do
stretches to give you relief for sciatica or leg pain. Give them a try. They’re very, very effective. If you found this content and these tips useful,
click that link button below, share this video with a friend or family member that you know
has leg pain or sciatic pain. And also, if you have a question, leave it
in the comments below because I love to answer questions right here. Thank you for watching. Again, this is Dr. Walter Salubro. Looking forward to seeing you on the next
video.

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