Nokoni
Member
- Joined
- Feb 18, 2017
- Messages
- 702
Hey buddy I don't know if something someone has said on here has helped yet but these "dynamic stretches" cured my sciatica I had down BOTH legs that I struggled with for two years.
This first video shows you rotational excersices. The beginning excersices done with your back on the ground are the most important in the video. Careful trying any of the leg swinging stuff done standing as that may aggrevate your discs, but definitely to the beginning exercises for rotation of the pelvis/spine, you may notice your back pop or crack through the movement; nothing to be afraid of, mine dose this but it's really just realigning your spine as long as you're being controlled through the movement and any soreness, inflammation or pain I'd have after is really just the healing process, not newly incurred injury.
After the rotational exercises I always follow up with the simple yoga exercise known as the cobra pose. Though instead of going into a push up position from downward dog I'd just lower my pelvis with my arms straight right into cobra position as the odd close push-up position kind of hurt my elbow for whatever reason.
These exercises cleared up my sciatica in two weeks doing them every other day the first week then everyday the second week followed by a 5 minute walk to help blood flow increase as much as possible through the injury since sitting stagnant after these exercises just makes the swelling intensify. After my walk I'd ice my injured spot for 15mins followed by 10mins break from ice then again for another 15mins. Doing this icing cycle as much as you can after your exercises is ideal and will help flush the area of inflammation and then ply it with new blood for recovery. The areas in which an injury causes sciatica are very a-vascular so they don't heal very fast because of the low blood flow so all this should help get plenty of blood flow. The rotational exersices help migrate your bulged disc(s) back into place laterally, and the extension exercise (cobra pose) helps migrate your disc(s) in from posterior towards anterior. These two migration patterns are the most common injury direction the discs take in sciatica. Be careful doing too much hamstring/toe touching stretches as this may worsen your bulging disc in the beginning.
After two years of pain these simple things healed me in two weeks! Mine was so bad my right leg would go straight numb randomly! Oh and easy on aspirin or any pain killers during this time as SOME inflammation is necessary and good for healing, ice will do just fine for an anti inflammatory during this without messing with the chemical/ hormonal cascade.
Hope this helps! Good luck!
Oh and please forgive the meathead talk in the first video lol couldn't find the original one so this guys vid was the next best.
Great info. Will definitely check it out. Thanks :)