Hey y’all, it’s Jo and my assistant with me today is Bailey again. And today I’m going to be talking about your piriformis. So lots of times I hear people say they’ve got that sciatic nerve, well actually everybody has a sciatic nerve, but you can have pain coming from that nerve, and a lot of times that piriformis muscle is causing the pain. So we’re gonna show you some stretches to stretch out your piriformis and hopefully get rid of that sciatic nerve pain. Alright let’s go on to our backs. Here we go. I think we’re gonna maybe move Bailey out of the way. In the first stretch for your piriformis is a pretty simple one. A lot of pictures you may get from your therapist will actually.
Show one leg down, I actually like for you to have it staying up so you can prop your foot over it. So your gonna make almost like a figure 4 with your legs and then what you’re gonna do, the side that’s hurting, so my left side is hurting, I’m gonna cross that leg over. And what I’m gonna do is I’m gonna bring my knee with my opposite hand towards my shoulder over here. So I’m pulling this leg up and across my body. And what you wanna do same kind of thing with all the stretches, you wanna pull and you wanna feel a stretch under there. Soon as you feel a really good stretch you wanna hold it for 30 seconds. So remember up and across the body. Just coming up is not gonna get that piriformis stretch. But.
Coming up and across the body like I’m trying to bring that knee towards my shoulder. Holding it there for about 30 secondsa real 30 seconds. And then coming back down and you wanna do that 3 times. Now the next one to do, sometimes this is a little harder for people, but what your gonna do is your gonna keep that same figure 4, and what your gonna do is your gonna take your hands and on the opposite side that it’s hurting, so the hurting side is still up crossed over it’s still my left side. I’m gonna take my hands and put them underneath my thigh, and I’m gonna bring my leg up, and I’m gonna pull until I feel that stretch underneath there. Now some people might have a hard time grabbing on to their leg here, so again you.
Can use your belt, or your dog leash and put it under, around your leg, and pull up towards you like this. Same kind of thing, you want to hold that stretch for 30 secondsbye Bailey, we’ll see you later and then 3 times each. Alright, so now you’re gonna bring that down getting it nice and stretched. For those of you that need a stronger stretch, those might not be stretching it out quite as much, what I’m gonna have you do is I’m gonna have you turn over. And what your gonna do is the side that’s hurt again, my left side, I’m gonna bring my leg up across. Now as you can see, this is something you have to be pretty high level, pretty flexible to do, but it’s gonna get a fantastic stretch. So your gonna put.
Your knee over across your body, and bring your body down. So it’s almost that same concept, you’re bringing that knee towards the opposite shoulder, but what you’re doing now, is you’re using your body weight to bring it down. You can stretch that back leg as far as you can. You can bring your arms down, but that knee is essentially going towards that opposite shoulder. 30 second stretch, 3 times each. Alright and there you have it. Those were your piriformis stretches. So if you had some pressure on that sciatic nerve, hopefully that will loosen it up a little bit. So if you like my hair, or if you like the stretches, please click quot;likequot; and leave me a comment. And if you’d like to see some more stretch.
Tutorials, or if you’d like to go see some educational tutorials, please go to AskJo . And remember, Be Safe. Have Fun. And I hope you get to feeling better y’all!.
Sciatica or sciatic neuralgia is a common condition in which one of the spinal nerve roots of the sciatic nerve is compressed resulting in lower back, buttock and leg pain. Sciatic nerve is a large nerve derived from 5 spinal nerve roots: L4, L5, S1, S2 and S3. It runs from the lumbar spine through the buttock down the leg and the foot on the posterior aspect. There is one sciatic nerve on each side of the body. Typically, only one side of the body is affected. A typical sciatica pain is described as a sharp shooting pain in the lower back, down the buttock, thigh and leg on one side of the body. There may also be numbness, burning and tingling sensations. The pain can get.
Worse with sitting, moving, sneezing, or coughing. The patterns of pain depend on which nerve root is compressed, and follow the dermatome distribution. The most common cause of sciatica is a herniated spinal disc. The spinal disc is a soft elastic cushion that sits in between the vertebrae of the spine. With age, the discs become rigid and may crack, the gellike center of the disc may protrude out and become a herniation outside the normal boundaries of the disc. Disc herniation presses on the nerve root as it exits the spine. In majority of the cases the condition resolves by itself after a few weeks of rest and conservative treatment. Pain relief, nonsteroidal antiinflammatory.
Drugs and muscle relaxants may be prescribed. Stretching exercises and physical therapy may be recommended. Surgery may be needed if the pain doesn’t go away after 3 months or more of conservative treatments. The herniated disc may be removed in a procedure called discectomy. Or, in another procedure called laminotomy, part of the bone of the vertebrae may be cut to make room for the nerve.