Say Goodbye to Sciatica Pain: 3 Simple Stretches That Work

Follow these three easy steps to get rid of sciatic nerve pain fast.

0:00 Introduction: What is sciatica?
0:45 How to relieve sciatica in three steps
1:28 Step 1: Reestablish the curve
3:10 Step 2: Stimulate opposing sciatic nerve
6:50 Step 3: Stretch the quad muscle
7:30 Thanks for watching

In this video, we’re going to talk about three easy steps you can use to fix sciatic nerve pain.

What is sciatica? Sciatica is pain that travels from your lower back down the back of one leg.

90% of the time, sciatica pain is due to a problem with a spinal disk.

The sciatic nerve is the longest nerve in the body. It runs from your lower back to the bottom of your foot.

Before you use these three steps to help get rid of sciatic nerve pain, rate your pain from 1 to 10. You’ll rate your pain again after you're finished.

Here’s what you’ll need the following things:
• A foam roller OR a towel to roll up
• A tennis ball OR someone who can lend a hand

Try these three steps for getting rid of sciatica.

Step 1: reestablish the curve in your lower back
Sitting too long can cause your natural lower back curve to straighten out. Reestablishing this curve is important for getting rid of sciatica.

Simply take your foam roller or towel and lay on it with it under your lower back for five minutes, twice a day. Watch the video at two minutes and twenty seconds to see how it’s done.

Step 2: Stimulate the opposing sciatic nerve
Never stimulate the side of the nerve that is causing you pain. If you have pain on your right side, massage the left side.

If you don’t have someone to help massage the back of your leg, use a tennis ball under your leg while sitting or laying.

Watch the video at three minutes and thirty seconds to see how it’s done.

Step 3: Stretch the quad muscle on the same side you have sciatica
You want to stretch your quadriceps on the same side you have pain. You can do this by holding one leg up with your hand while holding onto the back of a chair or other solid object.

Watch the video at seven minutes and fifteen seconds to see how it’s done.

Try these three steps and rate your pain again. Let me know what your results are in the comments below.

Dr. Eric Berg DC Bio:
Dr. Berg, age 57, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching. I hope this helped explain the best way to get rid of sciatica. I’ll see you in the next video.

[johannaperez]

I needed to come back and thank Dr Berg. After two weeks of excrutiating pain, my pain went away in literally 5 min after doing excercise number 1. My husband helped me get up of course. I was in so much pain while I had the towel underneath. When I got up, I was in tears and said I hate my life. In those 5 minutes, i must have adjusted my lumbar and as result, the nerve was no longer being pressured. 8 hours later, I am able to do my therapy stretches pain free. This exercise will be a part of my life now. Morning and night. I never ever want to experience this awful pain again. Again, thank you!

[ellyhabibi]

I had sciatica pain for three days and couldn't get off the bed. I checked on YouTube if Dr Berg had done a video on Sciatica and found this video. I rolled the towel and placed it under my lower back 3 times and like magic when I got off the bed and stood up my pain was gone! It is the month of Ramadan and I pray that Allah blesses you and your family. You are truly a gift to all the people. Thank you so much wonderful Dr Berg. 🌟🙂

[gulnaza]

Oh my god, all this time I was massaging my husband’s sciatica leg 😢 he has pain on his right leg for the past 2 years. We were doing it all wrong. Thank you Dr. Berg 🙏 and we are so happy to have found you 🙏

[PetruMarginean]

The exercise #3 amazingly made my sciatic nerve pain go away in seconds! I had pain for the last 2 month, did MRI and doctors believed wrongly the pain came from a herniated disc. All the exercises I've done previously had no effect. The quad stretch amazingly took my #8 level pain down to zero instantly. I'm so happy. Thx Dr. Berg!

[fastkw]

Wow, so glad I found your channel. All your back videos are helping me so greatly. You show real research and explain everything so well and cover what other doctors on here don’t. Proper diet, supplements, and body movements that make a real difference, thank you very much! Sharing to everyone I know.

[ufukalpaslan]

I am a 48 y.o. Turkish male.The opposite leg strech worked immediately.The pain has gone away.I send you my greetings and best wishes from Turkiye.Thank you very much doctor.

[sweetmonk]

This guy is a genius . The rolled up towel immediately relieved the tension and gave me instant relief. I probably have to do more of it to get complete relief.

[djrufbs]

Gm just seen this pain or no pain its great insight bless you and all that you do

[Robbie_Digital]

I don't know what inspires you to do these videos, but you are a godsend! I have been suffering lower back pain for 5 days with 4 days to go on our family's Cedar Point trip. I noticed your thumbnail after I told my wife "the pain is starting to move down my right leg". My wife then messaged my left leg, as instructed, and then OMG! I then immediately started doing the stretches and then "OMG! OMG! OMG!'" I said. I can touch my toes! I will be stretching from now on and will watch my sciatic nerve from now on. Thanks, Doc.

[naveenjntueee]

Dr. Berg, not related to sciatic nerve, but was facing right shoulder pain, along phrenic nerve and lost two days of my sleep. Your videos saved me now. In fact I bought your massage tool too. Applied gentle pressure right below my liver, around gall bladder area for 3 mins. Boom, all the pains went away. Root caused and figured out wrongs I did in last few days in my diet. Super excited seeing how fascinating and amazing your videos are and helping people. Thank you be blessed stay healthy for ever and count the blessing. 🙏

[andymol]

Omg I have been in so much pain for weeks. I did this and the relief was instant. My back is still sore but I no longer have that intense nerve pain. Thank you so much ❤❤

[missdesireindependance]

It’s been a week and I’ve been doing stretching exercises. I’m still in pain but getting on my knees and laying on the sofa has helped relieve some pain. I will try these techniques.

[chintandps]

I have Radiating pain in my left leg and some times short episodes of numbness. I have been diagnosed for sciatica. Thanks for your video doctor.

[jacquelinegilmour]

HI FROM SCOTLAND X THANK GOD FOR YOUR VIDEO ....OMG WHAT A RELIEF....THANKYOU ...CANT WAIT TO SEE OTHERS....MANY THANKS X

[jonathanmicday]

Thank you so much I just did the third method and instantaneously reduced my pain to almost zero. ❤

[bearnellmckinley]

I watched your video about sciatica, and using copper if the condition was genetically caused. Well, I experimented and the copper not only helped with the sciatica, but helped the inflammation in my knee and shoulder. I had my meniscus repaired last summer and was left with inflammation from the arthritis in my knee. From limping around on my knee, I developed sciatica. I had treatment but was left with some pain. The copper was a last resort for and it helped with both my knee and back. I can’t stand a long time on my knee but it is so much better thanks to you. Keep the videos coming, they have really helped me.

[veronicadelocado]

Hi Dr. Berg thank you so much for all the videos you made. it's all very helpful and informative video. Keep up the good work, more power and God bless! 💖💖

[leem]

Popped out on recommended videos at a right time, been suffering for almost two years now. Thank you Doctor I needed this.

[helendropinski]

Thank you Dr Berg. The knowledge and effort you put into helping people understand health is very much appreciated. So grateful❤

[dianecozzens]

You have such a great voice and mannerism that your video is pleasant to watch - thanks for that! The content is amazing and has been extremely helpful. You are definitely in the right profession.