The right exercises performed the right way can relieve your sciatic nerve pain and help you feel better fast! Eliminate numbness, tingling, and pain that travels down the back of your leg (sciatica) with these simple-to follow exercises you can do right at home. Led by a physical therapist to give you the best chance for healing.

⭐️⭐️ SCIATICA CORE EXERCISE ROUTINE PHASE 2: https://youtu.be/CWRWeoaqi8k ⭐️⭐️

WHAT IS SCIATICA?
Have you ever felt a numb tingling or hot burning sensation down your leg? It can be MISERABLE! You see, all the nerves that travel down your leg leave your spinal cord right in your lower back. Any occlusion or impedance on these nerves can result in these sensations, also known as sciatica.

WHAT CAUSES SCIATICA?
Anything that pinches on the nerve or affects its conductance can result in sciatica sensations. The most common causes I encounter in my clinic are disc bulges and stenosis (a narrowing of the vertebral canals).

It’s crucial to note that since not all sciatic nerve pains are caused by the same thing they CANNOT all be treated the same way! In fact what may be great for one type of pain may be awful for another.

For the purposes of this video, I’ll be demonstrating exercises to alleviate sciatica caused by the most-common problem that I encounter - a bulged or herniated lumbar spine disc.

As always, the information presented in this video in no way represents medical advice for your specific pain/injury and you should always consult care from a local professional.

THE BEST EXERCISES FOR SCIATIC NERVE PAIN
Treatment of bulged disc sciatic nerve symptoms is centered around alleviating pressure from the bulge on the nerve. This is best done with “directional preference” activities - in this case extension (or bending backwards). This is the treatment presented in this video.

CENTRALIZATION VS PERIPHERALIZATION
One more key principle to understand - any movement or exercise that causes pain to creep up the leg and come closer to the lower back (centralize) is an indication that you’re making good progress and those activities should be encouraged. Conversely - anything that causes pain to radiate further down your leg or intensify (peripheralization) should be discontinued immediately.

EXERCISES FOR SCIATIC NERVE PAIN
(0:00) INTRO AND WELCOME
(0:16) WHAT IS SCIATICA?
(1:30) HOW TO KNOW YOUR SCIATICA IS IMPROVING

(2:24) McKENZIE PRONE EXTENSION SERIES
(2:30) PRONE ON STOMACH
(3:17) PRONE ON ELBOWS
(3:59) HALF PRESS-UPS
(4:21) FULL PRESS-UPS

(5:04) STANDING BACK BEND

(6:11) SCIATIC NERVE GLIDE 1
(7:07) SCIATIC NERVE GLIDE 2

(7:44) LUMBAR ROTATION STRETCH

(8:45) PHASE 2 VIDEO INTRODUCTION

Now as you follow along with this video here’s what’s going to happen: You’re going to perform these regularly and see great improvement. But there will come a time when your progress will plateau and stall out. Once we centralize the pain we must perform some core exercises to stabilize our spine to keep the pain away.

I also filmed a core stabilization routine with strengthening exercises just for you. Once pain starts to subside or centralize I want you to watch the phase two video for stabilization exercises. Click on the following link to access this Phase Two video:

⭐️ https://youtu.be/CWRWeoaqi8k ⭐️

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OTHER VIDEOS YOU NEED TO CHECK OUT:
✅ BEST SLEEPING POSITION FOR SCIATIC PAIN: https://youtu.be/nnCxaS6aikg
✅ ALLEVIATE SCIATIC NERVE PAIN IN 60 SECONDS: https://youtu.be/iiAhpH8-k3Y
✅ HOW TO DIAGNOSE SCIATICA: https://youtu.be/KhTDej-LKRM
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