Sciatica pain relief in 5min

In this video, I share with you a series of exercises and tips for sciatica pain relief. Watch the video till the end and follow my tips for quicker recovery.

The cause of sciatica:
The vast majority of cases of sciatica have a spinal cause, such as disc herniation or rupture causing impingement of L5 or S1 nerve roots.
Other common causes of sciatica can include spinal stenosis, degenerative disc disease, and spondylolisthesis. There are also many non-spinal causes or sciatica, which are less common: These include piriformis syndrome, trauma, postoperative complications.

Sciatica is mainly diagnosed by history taking and physical examination of the patient by a physical therapist.

Sciatica sign and symptoms:
- Moderate to severe pain in the lower back, buttock, and down their leg.
- Numbness or weakness in their lower back, buttock, leg, or feet.
- Pain that worsens with movement; and may cause loss of movement control.
- Pins and needles” feeling in their legs, toes, or feet.

Exercises for sciatica pain relief and sciatica nerve-tingling sensation:

1- Sciatica nerve glide: This exercise can help you with the sciatica pain and nerve-tingling sensation. We presume you have the pain and tingling in your left leg.
You’re going to lie down on your back and find a comfortable position. Bring up the left knee to your chest to the point that feels comfortable. Then you are going to extend the knee and bring your toe to dorsiflexion. Try to extend the knee to the point that feels comfortable and you start to feel the stretch. You may try this movement for 3 sets of 10 to 12 repetitions. This exercise will help you to reduced sciatica pain and nerve-tingling sensation.

2- Figure 4 stretch: This exercise is beneficial for sciatica pain and will help you to relieve pain from the buttock and improve your hip mobility. We presume you have sciatica pain in your left leg. You’re going to lie down on your back and find a comfortable position. You are going to cross the left knee, and then bring the left knee to your chest, as far as you start to feel the stretch. Avoid letting your lower back come off the ground. And hold this stretch for 30 sec. You may try this stretch for 3 to 4 repetitions.
If you don’t feel comfortable lying on your back, you can try the figure 4 stretch in the seated position and hold it for 30 sec for 3 to 4 repetitions.
If you suffering from sciatica, figure 4 stretch can help you to relieve pain from your buttock and improve your hip mobility.

3- L 4 L5 / L5 S1 Decompression exercise

If you suffering from Sciatica pain, The decompression exercise is a passive stretch that can give you immediate sciatica pain relief. With the help of gravity, this exercise help to reduced the pressure between your spinal discs in your lower back.
You will need 2 to 3 pillows for this passive stretch. Position the pillows between your hip bone and your belly button. And make sure to relax your arms and your feet, and find a comfortable position. Stay In this position for 45sec for 3 to 4 repetitions, and make sure to stay relax and focus on your breathing. The goal of this stretch is to let gravity creates a decompression between your spinal discs and improve your sciatica pain and discomfort.

4- Sciatica seated nerve glide: This exercise can help you with Sciatica pain and improve the nerve-tingling sensation.
In this exercise, you will need a small stool to raise your leg slightly. Or you may use a couple of books. Bring your foot to the dorsiflexion, keep your knee locked, and sit upright. In this position, you may feel the stretch already and you are going to gently side bend to the opposite side. You may repeat this exercise for 3 sets of 8 repetitions. Remember to avoid any jerky movement. Seated sciatica nerve glide is a low-impact movement and it helps you to reduce sciatica pain and improve sciatica nerve sensitivity.

**MEDICAL DISCLAIMER**

All information, content, and material of this video or website are for informational and demonstration purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Don’t use this content as a replacement for treatment and advice given by your doctor or health care provider. Consult with your physical therapist or healthcare professional before doing anything contained in this content.
By watching this video, you agree to indemnify and hold harmless Dublin Sports Injury Clinic(and its representatives) for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Dublin Sports Injury Clinic makes no representations about the accuracy or suitability of this content.
USE OF THIS VIDEO'S CONTENT IS AT YOUR OWN RISK.

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[relaxlibrary]

Literally to the 1% who's reading this, God bless you, and may your dreams come true, stay safe and have a wonderful day

[NishirRana-kekq]

Had been struggling with this for the past few days, couldn’t sleep at night and couldn’t sit. Yesterday, I did these exercises around midnight and although disturbed, I did sleep for 6 hrs and am able to sit today. Maybe body healed itself but I think these stretches are sort of miraculous. Thanks a lot Bob. You videos are concise and to the point.

[ronniereid]

I was having severe pain from Sciatica for 3 months. After doing these exercises for 2 days, the pain was completely gone. I kept doing them every day for 2 weeks, and they fixed my problem. I will go 4-5 months without pain. However, if it shows up one morning when I first get out of bed, I do my exercises and the pain will be gone for several months. Happy I found this video.

[bobthephysio]

⭐⭐⭐⭐ Find My Video helpfull? ⭐⭐⭐⭐ Support my channel with 🔴 $ THANKS BUTTON 🔴 Bob 🙏

[gilbertmoreno]

This video has been extremely helpful. I've had this pain for a week and as soon as I started doing these stretches I felt the immediate results. Thank you so much.

[deepanshubhardwaj]

Miracle dude 🥺❤️ i had this pain for last two weeks and as soon as i started practicing these stretches i felt like as if there wasn't any pain 🥺 thankyou so much sir❤️✌🏻

[KateGym]

Your are first physio who is giving free demo for Sciatica pain. I've been suffering for 4 months. may God bless you with name and prosperity
Thank you.

[helenmurphy]

I've been suffering with Sciatica and disc bulges for 3 years and I really find this routine helpfull. My pain is gone and I'm able to do things through the day and I'm actually back in the gym. Loads of good informations, Thank you Bob. Your subscriber from Ireland.

[CyberDame]

Thank you for your video. My husband did these stretches after 4 days in pain he got some relief. He said he will implement it on his daily routine. Thanks again.

[Twinstarsgurl]

The BEST and most helpful sciatica exercises I have found.

[cahg]

The figure four stretch worked immediately.I have been suffering with it since mid January.Walking was bad, but sleeping became almost impossible at times.I subscribed, thanks for the pain relief.✌️👍

[PriyankaKumari-nse]

I use to cry a lot because of this pain but by reading the comments I gathered some courage and going to start the exercises from today itself.Hope so it will work cause my pain is getting severe....


Btw thanks for the exercises 😊

[iwonastanczyk]

Thank you so much! I was in a lot of pain that I could not sleep all through the night. I’ve watched a lot of videos on this but this one was has been by far the most specific, informative, and most importantly helpful!! Thank you again!

[leyashaji]

Thank you so much doctor, I was suffering from severe back pain and my doctor suggested for an MRI scanning and i was really worried but unfortunately i saw this vedio, now my pain reduced at the moment after doing this exercise..once more thank you 🙏🙏🙏

[abrarmanzoor]

Sir, I am only 20 years old but i have a sciatica pain from last two years I am unble to sit on the same place for more than 30 min .I am unable to study for long time and I didn't slept well for years and during sleep I had an another problem that I have a great pain in my left arm 😢but now, I will do this exercise daily to reduce the sciatica pain as soon as possible.thank u so much for this helpful video..

[pubgpaktournament]

i have been suffering from 6 months. i am football player. cause of this injury i can't play properly but your exercises helped god bless you! DOCTOR

[garyk]

This is great, I was getting the shooting pain down in my glutes for several weeks and just did 3 of exercises and feeling much better. Thanks Bob Appreciate your help

[dorisberonilla]

I am in pain today. I think I was sitting for hours and after walking there was pain in my buttocks, my knees and legs. i saw your video and did your exercises and i was relieved of the pain.
Thank you so much. I will continue doing this💙

[shellyconsidine]

Thank you!! I couldn't sleep because of the pain and after just a few quick stretches I feel such a relief.. I can't thank you enough.
Thank you for sharing this 🙏 ❤

[akeemalloh]

Thank you for this video. I have been having this pain for over 6 months now. I've tried medications and what not. In fact this is the first time i get to know the name of this pain I've been having for the past 6 months. Thank you once again Dr. I bet I'll be faithful to these exercises you showed here. Remain blessed Dr.