Video

Transcript

let’s talk about three

simple easy steps

that you can fix your sciatica now

sciatica is pain that travels from your

lower back down the back part of one leg

90 of the time it comes from a disc

problem the sciatic nerve is the longest

nerve of the body and you can have pain

that goes right into your bottom of your

foot as well there’s a really simple

test to determine if you have it it’s

called a straight leg razor where you’re

laying on your back

and you have someone just raise up one

leg at a time and as you raise it up

between 30 and 70 degrees you’re going

to start feeling pain on the

affected side and you really don’t need

this test because people that have

sciatica

are going to feel it on the back of one

leg now very very important okay before

i show you these three steps

i need you to rate

the intensity of your pain right now so

just write it down or put it in the

comments section right now what is your

pain right now

10 being very very severe zero being no

pain at all write that down because

we’re going to ask you after we’re done

to have you re-rate it now what are you

going to need in this three-step

procedure well you’re going to need a

foam roller but you really don’t even

need one of those you can just roll a

small towel up and you’re going to need

a tennis ball but you really don’t even

need that if you get someone else to do

this procedure on you so it’s really

simple you’re going to do three things

the first thing is we have to

reestablish the curve in your lower back

normally you should have a curve in your

lower back

but the problem with sciatica is you

lose that curve so now we have a lot of

compression on the discs and this

usually happens from sitting for long

periods of time an average person sits

between 10 and 15 hours a day that’s

crazy and they usually don’t sit

straight right they kind of slosh one

side so they’re very susceptible to

getting sciatic nerve pain because that

disc so we want to reestablish the curve

of the lower back very simply you’re

going to be putting this foam roller or

a rolled up towel

in the lower part of your back towards

about l1 not at the very lower base of

your back but a little bit up okay and

then you’re going to lay on your back

for a period of time now i’m going to

show you a little clip to walk you

through that procedure okay so this is

what you do you take this little thing

right here and you’re gonna place it

right on your lower back but you’re not

gonna put it down here you’re gonna put

it at l1 right there and you’re gonna

lean back

right here

on the floor with your knees up

and it’s pushing the curve up it’s going

to start forming the curve you’re going

to lay here for about

i don’t know two or three or four or

five minutes

and

you’re going to put your knees up

and you’re just going to let the

foam roller push that curve up remember

don’t put it like too low

raise it higher

right at about the first lumbar vertebra

so we can actually really put that curve

back it’s going to take all the pressure

off the nerve and your sciatica is going

to go away so i would do this in the

morning and at night five minutes okay

we’re back

for step two for this procedure you’re

going to actually stimulate the opposite

sciatic nerve on the opposite leg okay

so if you have pain down the right leg

you do not want to stimulate the nerve

on the right side because it’s already

hot it’s swollen it’s painful you’re

going to stimulate the opposite side now

for this procedure i have another clip

i’m going to show you from another video

so let’s let’s show you how to do it

okay so let’s pretend that this person

has sciatic pain on the right side now

you have to realize that sciatic

nerve comes from this point

right through the butt out down the back

of your hamstring all the way down

through this way if you have pain on the

outside through here or the front that’s

not sciatica

so sanika is a big nerve it’s about the

width of my thumb all the way down here

so this is what you do if you have sonic

on the right side

okay the sciatic nerve comes right out

of here

you want to work on the opposite side

okay so you’ll be pressing the opposite

side

of that nerve so you’ll so you’ll start

right here

and there’s a sacrum that comes here and

you’re going to work right on the side i

could it’s called the sciatic notch and

we’re going to press in there

right in there and we’re going to trace

down the nerve

we’re going to trace down the nerve like

this

okay and you’re just going to stimulate

the nerve on the opposite side it’s

going to get rid of this side why

because they’re on a circuit this is a

stuck standing wave and the way to get

rid of it is to work on this side again

this is one of those things where you

don’t have to believe me just do it and

you’ll see it works

we press right down we come right down

the center of that leg and you trace it

all the way down you can do it slowly

and work all the way down all the way

down all the way down through here now

what happens when you press on the

opposite side it’s going to be very very

tender it’s going to be very

probably twice as painful as this side

that hurts

and so i’m not going to get into why

that’s tender but you’re going to look

for the tenderness so you want to go

within that person’s tolerance and just

kind of work out

that that nerve and then what you’ll do

is you’ll you’ll work on this side and

you’ll ask okay where does it hurt on

this side and they might say well now

it’s shifted down here okay then we can

just do the opposite side over here okay

or maybe it’s like lower in the calf

then we do the opposite side through

here so the key is never ever ever ever

work on the same side as the sciatic

nerve is work on the opposite side and

you want to get the mirror image start

from right through here work all the way

down and you might want to spend like a

couple of minutes working each spot all

the way down to the the foot okay

all right now if you don’t have someone

to do this technique on you you can use

a tennis ball okay and so you basically

have to lay on your back and take the

tennis ball and put it on the opposite

side of your buttocks okay you can do

this in a chair or on your couch or on

the floor and you start to trace down

the opposite sciatic nerve and you’re

going to put pressure on the nerve

starting on your buttocks going all the

way down to your hamstring on the

opposite side and you’re going to be

holding this pressure until you find the

sweet spot which is the very tender spot

you’re going to find that the nerve on

the good side opposite side is going to

be twice as tender or painful and that’s

when you know you have the right spot so

you just keep working it down

working it down all the way down to your

hamstring and if you have pain that’s

going down into your calf

then you’re going to do the opposite

calf as well so that is step two okay

step three

very simply

whichever side you have the sciatic

nerve pain on you’re gonna be stretching

the quadricep or the thigh muscle on the

same side

as you have pain okay so if you have

static pain down the right side the back

of your leg on the right side you’re

going to be stretching your quadricep on

the right side like this

so as you can see you’re going to grab

your foot you’re going to bring it

forward you’re going to stretch your

quadricep stretch it for a few seconds

then relax it stretch it for a few

seconds relax it so stretch it about

five times all right now that you know

the three-step procedure for sciatica

i think the next best video for you to

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you