2 Minute Exercise & Stretch Routine To Control Severe Sciatic Leg Pain

If this exercise and stretch routine didn’t work for you...NOT TO WORRY!!!
You might have another type of sciatica that needs a different type of treatment.
👉Check out this video to learn more about it: “The 2 Types Of Sciatica & How To Tell The Difference” - • The 2 Types Of Sciatic...
Sciatic leg pain is curable 100% in nearly every case. It’s just a matter of finding out what type of sciatica you have and then doing the right treatment.
Sciatica can come from the lower back or the hips and pelvis area. The sciatic nerve is so large and long that there are many places in the body it can be pinched, compressed, stretched or irritated.
As a result of so much variability between sciatic cases, then there are many different treatment approaches.
Don’t give up on finding out what works for you! Try different things and keep doing the exercises and stretches that help you most in the long-term.
We’ve got a library of sciatica videos that you should go through and learn about for yourself.
⭐️ Check out our playlist “Sciatica Pain Exercises & Stretches”
• Sciatica Pain Help
00:00 2 Minute Exercise & Stretch Routine For Sciatic Leg Pain
00:58 Glute Engagement
02:02 Mobility Side Rolling x 10
02:25 Knee to chest
03:08 Leg off the edge
04:30 Why Are These Exercises & Stretches Important For Sciatic Leg Pain Relief?
06:06 Recap of the exercises
09:16 What if these exercises did NOT work for you
#elpasomanualphysicaltherapy #drdavidmiddaugh
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DISCLAIMER:
Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or a physical therapist. El Paso Manual Physical Therapy will not be liable for any injuries that happened due to performing any exercises or advice on this channel.
Always seek the advice of your physician or other qualified health care professional with questions about your medical condition or to diagnose any conditions.

[@abbz718]

I’ve had my 1st sciatica flair up a week now. Only improved slightly. I will be doing your recommendations. A Dr gave me oral NSAID’s and the Chiropractor only adjusted me. Nobody mentioned anything about activating the muscles around. These videos are 💎💎💎💎 Thank you 🙏🏻

[@janetjennings5802]

Thanks for all your expertise.

[@CatrionaRuadh]

Many of your videos have helped me so much. I'm confused by this one however, as elsewhere you indicated not to stretch the sciatic nerve by pulling knee to chest and similar motions.

[@superpoodlehead]

Activate the butt muscles first. As he demonstrates-you also swing your knees. Then, the knee to chest exercise. 😉

[@maryamsouferian51]

متشکرم.شرلیجان

[@OutOnTheTiles]

@@superpoodleheadthe knee swinging hurts so much. Can’t move back and forth like that.

[@uzmarose8838]

This is amazing, God bless you!!!!

[@cindywittman1128]

Love the detail in all aspects!

[@josephgiri2398]

Your tutorials have literally saved me. I'm in you debt, it's been one of the hardest months of my life. Thank you again.

[@honeykha9914]

Thank you Dr David

[@simply_me1431]

I feel relief Doc first time here in your channel keep following your videos and learned too..Thank you Doc 👍

[@popcorn7657]

Excellent vidéo!

[@user-sn7xt2ke1d]

Thank you dokter David I was in a lot of pain and watching your video and do the ecercise i feel less pain Thank you GOD bless you

[@joniwooten9097]

Thank you Dr David !! So awesome to help us !

[@epmanualphysicaltherapy]

No problem Joni!!!

[@jagraca]

Hello.Doctor David I have been using.your exercises regular over the last 2 to 3 months I no longer have any pain. I have stopped for a week. But will continue for a few mire weeks. I thank you from the bottom of my heart for your help. About 4 months ago I fell. On my right side. I got alot of pain of pain but followed your exercises. I feel no more pain. Thank you very much

[@joniwooten9097]

Thank you Dr David for helping us !

[@epmanualphysicaltherapy]

You’re welcome Joni!!!

[@amaliasantiago5685]

Thank you Doctor David for helping us to relief our pain 👍🏻👌🏻

[@epmanualphysicaltherapy]

You’re welcome Amalia!!!

[@mercelynhenry7647]

Thank you so much you are the best🙌🙌🙌

[@epmanualphysicaltherapy]

You’re welcome Mercelyn!

[@rosefonseca7992]

Thank u for the excises god bless.

[@epmanualphysicaltherapy]

You’re welcome Rose!!!

[@DreamBelieveTravel]

Thank you for this video!

[@epmanualphysicaltherapy]

You're welcome Val!!!

[@kathyclark3168]

Good video, appreciate the help

[@epmanualphysicaltherapy]

You’re welcome Kathy!!!

[@moniquesunshine6607]

Thank you Dr. It helped me with sciatica.❤

[@epmanualphysicaltherapy]

Glad to hear that!

[@barbaraadams8219]

Yes, I got relief today. Been working on torn meniscus and with rhis added, I felt much more flexible. Thank you so much

[@epmanualphysicaltherapy]

YAYYYY!!!! Thanks for updating us on your improvements Barbara!!! Way to go!!!

[@nancycashiola3793]

That made me able to walk correctly! Thank you, Dr. David!

[@epmanualphysicaltherapy]

You're very welcome Nancy!

[@michaelanderson5986]

Thanks!

[@epmanualphysicaltherapy]

Hey Michael, Wow! Thank you so much!🌟 We appreciate you being part of our community!

[@jacqueschneider4687]

Ty for this, I had been given wrong exercises for years

[@epmanualphysicaltherapy]

You're welcome @jacqueschneider4687!!! We hope you can begin to get long-term relief!!

[@pietromora2297]

When doing butt muscles to start I use my arms straight and extend from my chest back over my head it does help my stomach I have to use my glute muscle more I do 70 to 80 percent of what you say and agree with your methods. Many years ago I swung a sledgehammer the way through side on and split L2 and L5 on opposite sides, you are right only exercise regularly and stretching the right way helps. Now I,m in my late 50,s I feel more strong then when I was 40. After my accident I went on a working holiday as a tour guide in Vietnam for nearly two years, swimming near everyday and dog paddling helped so much. I mean I,m so glad I didn't have any surgeries because I do think that just hard training of your own body weight and swimming three days a week and walking regularly helps so much. I,ve discovered squats only 4 years ago and now I actually do them right every morning after trial and error, exactly the stance and just extract muscle the right way is helping and changing my body shape. My doctor has even commented on my appearance, I,m a stocky built person 181 cm 110 kg although I know my best weight is around 98 to 101 I feel pretty good. My weight loss is not that big a concern because I eat healthy foods and enjoy life not much alcohol just now and then on average 5 to 6 beers a week, but it is,nt every week. Sorry I rabble on but 1 question after my injury 25 years ago I had a limp a little on my left side and I know it will never be completely without consequences but I,ve manage it pretty well it is,nt pronounce although I think over time it has improved with regular exercise. Now just lately I,ve had a little knee pain on my left. Side and I have always tried to learn about using the glute muscles now I,m watching your channel I,ll try to work more on my specific area of muscles, also my doctor said to me just be cautious with stretching the right way and getting the right muscle strong, I,m having an xray in a few days just to make sure there is nothing to bad going on, i think it's just the profliteus muscle behind knee. And hopefully your suggestions of walking to adjust my problem works it feels sometimes like it rolls through and twitches, but my doctor said if it's anything very bad I couldn't do squats or extend my leg so much and I,m not stopping exercise I just need to know what exercise I need to do to fix it. Your walking style of feet out ways a little has helped even if I have only done it fo r 2 days or so. Now I ll work more on my gluten, and hopefully things will improve. Thanks please let me know if I,m doing the right things to help my problem, and I do understand if there is a little pain that's okay as long as it's not severe, I,ve learnt that over many years the worse thing to do is nothing. Because nothing gets you nowhere. My doctor always said to me if you can do it as long as there is not to much pain do it. So let's hope your advice works. Because there is no way I want anything to do with surgeries. I,d rather explore every other way of fixing the problem. Please let me know if you have anything else for me to try. Thanks.

[@epmanualphysicaltherapy]

Hey Pietro, thanks for sharing your story! The left knee pain could be many things. If your x-ray does not show arthritis, then it's most likely a meniscus problem or a tibial shift. If you do have signs of arthritis, then that might be the source of the pain. Pending your x-rays, you should look at all our videos for each topic to learn everything you can. This one is about the tibial shift: “How To Fix Inner Knee Pain In 2 Minutes” kzbin.info/www/bejne/oXevnohqj62MjJY Here are 2 playlists that will be of most help: "Knee Meniscus Help" kzbin.info/aero/PLJVIPiFvv1mZ9Vh4eRH3UlmMeqOUtB-6a “Knee Arthritis Pain Help” kzbin.info/aero/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i If you're looking for a more comprehensive exercise program focused at treating the root of these knee problems, then you've got to learn more about our 28 Day Knee Health & Wellness Boost Program. It's a 100% online and on-demand program for improving knee health. It's packed with exercises, advice and coaching from Dr. David. You can learn more about it here: www.epmanualphysicaltherapy.com/knee-health

[@misbahhabib8866]

Thank you so much for all the help. When i tighten my butt ( exercise 3) my entire leg tightens. Is that ok?

[@karenmobley5707]

How long before you know if these excercise s are working? And how often should I do during the day? Thank you so much for trying to help Is all. Sciatica is the worst pain!! God bless you!❤🙏

[@michelefinizio6520]

Hi is this good for bulging discs on lower spine

[@azcrafty]

I have L5 stenosis should I do the twist?

[@prarthnaprem2907]

I really like yr videos. I suffer knee pain going downstairs

[@epmanualphysicaltherapy]

Hi Prarthna, thank you so much! We are so sorry to hear that you are suffering from knee pain when going downstairs. We have a playlist for walking and stairs advice you might find helpful. You can access it here: “Walking & Stair Advice For Painful Knees, Hips, And Ankles” kzbin.info/aero/PLJVIPiFvv1mZqQdy7MnE2Q1H_Xfgxi5zH We wish you all the best in your road to recovery. We'd love to hear how you are doing as you progress.🙌 Please take care!

[@prarthnaprem2907]

@@epmanualphysicaltherapy thank u so much for yr reply. I do forward yr videos to frnds and I find them very helpful.

[@rattlesnake63]

Thank you Dr David your exercise have been a tremendous help, my leg pain returns in the mornings but not as painful as before, but through out the day much, much better no pain! I was told pickle juice helps out for leg pain does it work.

[@ugyenugyen3945]

Hi dr, i have been living with sciatic pain from.prolapsed disc, and i m confuse of different exercises, would you please mind to help with one that can particularily help with prolapse disc

[@epmanualphysicaltherapy]

Hey Ugyen, we are so sorry to hear about your sciatic pain and prolapsed disc :-( You need to do exercises that are more specific to disc issues: 2 Exercises For Back Pain From Herniated Discs kzbin.info/www/bejne/gGG3l56qa7p-l9k "Herniated Disc Help" kzbin.info/aero/PLJVIPiFvv1mYk59Nn77n3t_dh4DeJaWVR Hope this helps! Have the best day

[@ezfitchick]

Ok - major pain a bit of relief, but I am convinced if I continue I will be able to conquer this without surgery or those ridiculous injections that last maybe a day, 2 weeks or a bit more, plus nasty drugs... thank you

[@jennyfacio3400]

In your other sciatica video you say not to do knee to chest but are doing them in this video.

[@Lefty38853]

I thought I seen that as well.

[@gregorycross612]

Main thing is to not keep hamstrings engaged. That can cause nerve irritation.

[@joec6804]

​@@gregorycross612How do you keep that from happening?

[@superpoodlehead]

And you have to activate the butt muscles first like he demonstrated.

[@stacielivinthedream8510]

​@@joec6804Keep them relaxed and not engaged. To engage them is to tighten them, so that's tightening a muscle. Engage=tightening Relaxed=not engaged

[@mayathayil]

Hey this works... thankyou sir !

[@cheryl5682]

Would riding my stationary bike help my sciatica?

[@catherinecarson5287]

I did this last year, first thing in the morning, last thing at night, and once in the middle. Within two weeks the problem was gone and I was forgetting to do it!

[@angelinahernandez9205]

Hi it’s me again, is it ok to walk even if I’m in a lot of pain 😢. ?? What not to do if we are in lots of PAIN ! ?

[@roxanag.3920]

Walk. If you can walk, walk. Keep walking as much as you can. Walking helps me so much.

[@808life8]

How many times should I do these exercises? In a day?

[@epmanualphysicaltherapy]

Hi 808, It's great to see your enthusiasm for the exercises. As a general guideline, you should aim to do the exercises until you feel the targeted muscles tire out while maintaining control and proper form. It's not about focusing on a specific number of repetitions or sets, but rather on effectively engaging and challenging the muscles. You can start with one set of the exercises and see how your body responds. If you feel up to it, you can rest and then do another set. The key is to pay attention to your own limits and avoid pushing yourself to the point of pain or discomfort. It's better to focus on quality rather than quantity. Throughout the day, you can incorporate the exercises into your routine as many times as you realistically can, keeping in mind your schedule and any other commitments you may have. Remember to prioritize rest and recovery between sets and sessions to allow your muscles to recover and adapt. If at any point during the exercises, you experience pain or discomfort, it's important to stop and reassess. Everyone's body is unique, and what works for one person may not work for another. It's essential to find the right balance and intensity that suits your individual needs and abilities.🌟

[@PhillipGowanlock]

Are you saying the pain is not caused by herniated discs?

[@filgemuzic]

Man you contradict yourself in another video where you said stretching is bad for sciatica nerve

[@nopressure]

your other video said do not stretch for sciatica

[@WhereWeWild]

What happens if when you bend your “bad leg” (like to bring your knee to your chest) it causes it to cramp up? Also, I don’t understand how in one video you say don’t do that, and then in this video you said to do that. Which is it? 🤷🏻‍♂️😂 Lol jeez man all due respect… I understand that it’s a tricky condition, but I get the feeling that nobody really has the slightest a clue how to actually treat sciatica. Everyone has contradicting opinions and techniques and a lot of the time people are even contradicting themselves! 😂 It’s seriously impossible to know who to trust or believe, or more importantly actually know what to do to GET BETTER. 🤦🏻‍♂️

[@epmanualphysicaltherapy]

Hey there! This is a great question and it's one that comes up often. We understand how frustrating it can be with all the information that is out there. It can be overwhelming and oftentimes contradictory. One thing to consider is that at El Paso Manual Physical Therapy we specialize in helping people avoid unnecessary injections & surgery while traditional physical therapy tends to focus on healing post-surgery. Because of this, the information we provide will be different versus traditional physical therapy advice. Also, everyone's body composition is different so what works for one person may not work for another. What's important is finding options that work for you as you know your body better than anyone. In order to find a solution, you may need to try different techniques and exercises that you find beneficial. In some videos we instruct not to perform certain motions because they are commonly being performed incorrectly. The key with almost any motion in our body is to use the right techniques and muscles to accomplish the task. When a muscle is cramping up during a motion like this, it is commonly because a muscle is either being overused or it is not used to being used in that specific range of motion.

[@WhereWeWild]

@@epmanualphysicaltherapy Yeah man it’s beyond frustrating it’s maddening, and I’m sorry if my comment was was a little harsh or rude because of that. I commented on one of your others videos earlier today explaining my issues a bit more but yeah I’ve really had it with this haha and I have no idea what I’m supposed to be doing or how to find stuff that works for me because nothing ever does. Feels like anything I try to do only makes things worse. 🤷🏻‍♂️

[@iwonagain5095]

In the other video you said don’t stretch

[@paulinechapman5669]

Why are you advising a stretch routine when in another vid you are sooo down on stretching for sciatica..am confused…

[@epmanualphysicaltherapy]

Hey Pauline, there are specific stretches that can be performed that will help for sciatica. However, many of the stretches that most people will tell you to do actually might make things worse. So, the stretches that we recommend are just different.

[@Wts105]

Take a walk in your local pool. Most of these exercises will flare up the sciatic nerve.

[@grandmajolly599]

You say not to stretch but you are stretching.

[@jayrichangel]

Too much pain to do any of that

[@epmanualphysicaltherapy]

Hey @jayrichangel! So sorry to hear you've been in sciatica pain :-( You'd definitely want to start slow! Here is a playlist with all of our videos on sciatica strategies, there are some exercises in here that you might be able to already implement: "Sciatica Pain Exercises & Stretches" kzbin.info/aero/PLJVIPiFvv1maZPQPPtirn4oxj8oCPuIMR

[@user-wr8fs2zs8k]

Don't streach streatch