Sciatic Nerve Pain Stretches & Exercises - Ask Doctor Jo

More Details About This Video:
Sciatic pain usually occurs in the buttocks area, and it can often be caused from a tight muscle in the buttocks area called the piriformis muscle. People often describe the pain as achy, shooting, heavy, and just a pain in the butt...literally. This video will show you some simple stretches to keep the pressure off that sciatic nerve!

The first stretch for your piriformis will be on your back. Cross the leg over that is hurting into a figure 4 position. Grab the knee on the same side of the pain with your opposite hand, and pull it up and across your body to the opposite shoulder. Hold the stretch for 30 seconds and perform 3 times. The next stretch, you will keep the figure 4, and pull the good leg up towards your chest. You can use a belt or leash to help pull the leg up if your hips are not very flexible. Finally, turn over onto all fours, or quadruped and cross the injured side in front of you. This is going to be a big stretch, so only do this if you are not feeling much of a stretch with the other exercises. Once you cross your leg over, lean down towards the floor to the opposite shoulder.

DISCLAIMER: Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy, however, this video is only designed to help you perform the correct technique of exercises that have ALREADY been given to you by your health professional. They are NOT to take the place of going to your own doctor or therapist. There are many manual techniques that a therapist can do that simply can not be done on your own. Your own therapist will also ensure that you are doing correct techniques with your exercises and stretching. If these techniques aren't done right, they won't help, and they could make things worse. So, if you experience any pain while doing these techniques, STOP immediately and see your doctor.

[AskDoctorJo]

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[MrBored]

These stretches are miracles. I used to think sciatic nerve pain was going to be a huge problem in my work and personal life but now whenever I feel the pain I do these stretches and I feel relief immediately. I do that first stretch and hold it in position on and off for a couple of hours and the pain will be completely gone and will not return for months. If anyone reading this has sciatica I urge them to do this, it's a real game changer!

[lornayuen]

Doctor Jo. You’re a life saver. I had excruciating sciatic pain and miraculously found this video. I was unable to sleep due to the pain. After doing the recommended stretches I felt an immediate relief and was able to sleep. After three days of doing these stretches I am glad to say I am relatively pain free. Thank you!!!

[jrrichards]

I do these stretches in my yoga poses but haven’t been doing yoga lately with the studio shut down. Wow. This was instant relief. Did all 3 for 30 seconds and went out an golfed with little pain.

[ryannutter]

I just wanted to take a second to say thank you. I have a job where I have to sit for most of the 8 hours I'm here, and as you probably know, for some of us with sciatic pain sitting is the worst. My pain is pretty severe, with some numbing in the foot at times. I had a quick minute, so I layed down (at work... lol) and tried the first stretch once for 30 seconds. All I had time for. Just that little bit took a lot of the pain away, the numbness is all but gone, and the back of my leg feels cool and relieved. Looking forward to going home and finishing these on my own time. Thank you so much! :)

[chino]

Love the stretches and the hair! You really helped me out when I was thinking something else could be wrong. Thank you!

[gustavonavarrocristales]

Wow, best pain relief I've had in years. Thank you.

[Ebbo_]

Omg Dr jo when I tell u this was the BEST video ever omg! That second stretch is the one for me! Thank you much!

[LuisMartinez-hpzg]

Thank you so much! I've tried this my self and I get an instant relieve!!

[karoli]

Wow I was in so much pain and after these stretches, I feel so much better. Amazed by the difference!

[lear]

I recently pinched my nerve... Again. after years of being pain free. Gotta say after hours of trying to find a good stretch this video has been helping me feel a bit better as I lay low.

[timnitandebrhan]

Thanks very much Dr.Jo, for your wonderful video as I say before very clear and straight forward.

[dtbt]

will start right away!! A friend sent me this and am grateful!

[smothtrini]

Thank you, Dr. Jo! Since the pandemic began I've been working from home and as a result, I've been sitting a lot more than usual. Ever since I started feeling the very sharp pain on my right gluteus muscle I figured it was the piriformis muscle as the pain was deep. Your stretches have helped me tremendously. Many many thanks!!🙏🏾

[aryanbhattralli]

all
I'm Sharmila frm Bangalore
Suffered sciatica nerve pain since July 1 till August 29
The pain was terrible couldn't bare
I was half dead....i couldn't do daily Was bedridden
I was scared to visit any hospital b'coz of covid 19 i have 2 kids below age 6
So through phone cal Doctor suggested me this link
At home i practiced for one week
Now the pain vanished away
I'm thankfull to Dr Jo
U saved me
Its very effective.... N curable
I could have done it in the early stage
But i was not knowing ....that it it was a SCIATIC nerve pain
Anyways m with my kids
Thank you Dr Jo
God bless you

[BrandanLeeH]

Thank you Dr Jo! I am a medically retired Army Combat Veteran and passed my PTA board in January 2024! Your videos help me gain a better understanding clinical understanding for our rehab class’s. I often share your videos with my patients for their HEPs. If you stop by 0:54 the Columbia, SC area let me know. It would be great to thank you in person.

[twinkle]

This has been, by far, the best video that I've seen to help me with my pain. I've been having constant pain for the past three days and it's drastically reduced since I tried these stretches. Thank you so much!!!

[pinoybrand]

I’ve been dealing a sciatic pain far too long, this routine stretches help me out instantaneous. Thanks Doc. Jo.

[arsenpi]

I am grateful for this video and it has been a big help. I’m an amateur kickboxer and I’ve been having this nerve pain for a week and a half and I’ve been so desperate to be relieved of it as soon as possible.

[KarenJamero]

Yes. She is my go to whenever pain hits my shoulder and buttocks. I love how simple her stretches are and how powerful. Relieves me of my pain in seconds. Thank you.I have recommended her channel to family and friends. They were grateful 😊