Relieve Sciatic Pain – 10-Min At-Home Flow

Do you have sciatica? Do you feel a radiating nerve pain down your butt, the back of your thigh, and maybe even down into your lower leg as well? If you’re looking for simple but effective exercises to reduce pain and heal strong, this video is for you.

In 90% of cases, sciatica is the result of an impinged nerve root upstream in the lumbar spine. The nerve pinch can come from a herniated disc, spinal stenosis, or another inflammatory injury. The pain can vary from a mild ache to an electric shock and is often accompanied by numbness, tingling, or weakness in the affected leg. Sitting for long periods often makes it worse and while movement is required for healing, it can be challenging to determine what helps and what hurts.

In this video you’ll find a 10-minute flow designed to increase circulation, reduce inflammation, and hopefully provide some pain relief. Forward bending movements of all types often make sciatica worse, so the sequence of poses shared in this video is practiced with a slight lumbar curve throughout.

The biggest mistake most of us make when trying to heal is attempting too much, too soon. So, start gently, and if any of these poses worsen your pain, modify, or skip the pose altogether. Let’s get started!

VIDEO CONTENTS
00:00 Sciatica
00:11 Causes of sciatic pain
00:16 Sciatic pain relief flow
00:18 Nose Pointer Pose
03:03 Sphinx Pose
04:18 Extension Bicycles
06:30 Swimmer Twists
08:43 Side Plank
11:01 Savasana

DISCLAIMER – Please do not use this video to diagnose or treat a severe injury. If you have a major back injury, if you're having trouble getting up and down from the floor, you feel dizzy, or you've lost control of your bladder, please see a doctor. In all cases, you should check with a trusted healthcare provider before starting any self-care routine.

ANATOMY
Your sciatic nerve is the longest and thickest nerve in your body, in some areas it’s as wide as 1.5 to 2mm. It starts at your lower back where five nerve roots at L4, L5, S1, S2, and S3 come together and runs down the back of your leg, innervating your hamstrings and then branching out into most of the muscles of the lower leg. As a result, a sciatic nerve impingement way up in your lumbar spine can sometimes manifest in pain and weakness all the way down in your foot.

BEST PRACTICES
These poses assume you’re already in pain, so the approach is gentle. While healing, your pain should either stay the same or reduce, never worsen. When sciatica flares up, it might be impossible to move pain-free, however, do not practice any movements if your pain level increases beyond a level four out of ten in discomfort.

POSES WE'LL LEARN
* Nose Pointer Pose
* Sphinx Pose
* Extension Bicycles
* Swimmer Twists
* Side Plank

WANT MORE?

Got a question? Please post down below.

#Sciatica #BackPain #SciaticPainExercises #SciaticaRelief

[TrizzleTV]

This stretch felt amazing. This is my 2nd week of going through a sciatic flare up episode from attempting to lean forward and do toe touches that had me as a grown man laying on the floor in agony almost in tears not being able to stand on my own 2 feet! I’m doing much better by staying hydrated, stretching and staying away from alcohol!! Being a gym rat this has been almost torture not being able to lift weights and run but I’ll be back in no time!!

[MiodragKitanovic-ff]

Najbolje vjezbe ovog casnog i velikog covjeka kojii
Svjim znanjem pomaze da oboljeli od isijaa postanu ponovo sposobni z
A zivor OGROMNA
HVALA SRECNO❤❤

[kirstymacfarlane]

I've got spinal stenosis, bilateral sciatica symptoms, this felt amazing. Been practicing for 10 years and that's the first time I've done a side plank! Thank you so much love and light 🧘🏼‍♀️ 💜

[verafabijan]

HVALA VAM NA DOBRIM SAVJETIMA, MNOGO STE MI POMOGLI. LIJEPI VAM POZDRAV 🎉

[otiljahavenga]

My pain in the back of my legs are when I wake up battle to walk and get out of bed. I'm really going to try these stretch exercises

[daviddavid]

I started with low back pain on July 28 when I pulled a muscle. One week on my back. When I could get up, I went to the doctor and back to work using a cane. Desk job. I was getting better. Had 2 PT appointments. Press ups and back stretches. Then August 17, 3 weeks later, I woke up with huge left butt pain screaming down my leg to my ankle. I've watched hours of YT stretches by now. Finally, ones I can do without shouting out loud. Back to PT tomorrow.

[purnimadevulaplli]

You are the best … I hope I get better with these stretches … have been suffering with severe sciatica since 3 years …. No Doctor could treat that .. have spent almost $5000 bugs so far..

[nandakanakraj]

Thank you so much for your detailed explanations and its benefits of every move....i will try this aplenty.🙏

[bharatishah]

Excellent with good explanation to follow Always I watch your videos and it helps me understand and also to work Thanks a lot I from India Mumbai 👍👌🙏🏻🇮🇳

[dasyiem]

This really works for me. Thankyou so much🙏

[MSMESSEX]

I will try this after massage therapy, this is a good exercise .

[kadididucantoo]

These have been really wonderful for comfort and feeling balanced. Thank you!

[samvelu]

Thank you very much for your detailed demo and explanations. I suffer from this for some years now. I will start of with the practices immediately.
Gratefully yours.🙏🙏

[ullsee]

Surely my father try this.. thank you for sharing sir ❤️ from PH

[mr.egeland]

Thanks for the helpful video as always, Lucas! 🙌

[natalielefebvre]

Fantastic stretch. I need it that. Thank you for sharing your video 📹 ❤

[lohbergerpavel]

The second position is very relaxing and pleasant. The crackling in the spine is very pleasant.

[lebronisthegoatla]

Thank god i got better from sciatica after a year its goin amazing ❤❤❤

[poonamsagar]

Thankyou for such a relaxing result it's help my pain bless you❤

[elenagraeff]

Wow I have this pain since 4 years. After the session full relief!!