3 Exercises for Femoral and Sciatic Nerve Pain

Today’s video covers femoral and sciatic nerve mobilization exercises, which can help reduce pain and tightness in the legs. While regular stretching helps many people with feelings of ‘tightness’, adding neural mobilization drills can be a very helpful compliment to traditional muscle stretches.
Sciatica describes symptoms that originate from the low back and radiate down the back of the leg. In more mild cases, pain, numbness and/or tingling sensations may only travel to the buttock and back of the thigh. As neural irritation increases, pain may then pass the knee and radiate into the calf, shin and foot.
The femoral nerve passes through the anterior or front side of the thigh, so if you experience frequent tightness or pain in this region, the femoral nerve mobilization exercise may help.
*Make sure to checkout my new pain & injury rehab book a.co/d/0HzBHAa. It includes comprehensive programs for the 50 most common orthopedic issues, including sciatica, carpal tunnel syndrome and several other nerve pain conditions.

[@user-zb4nd7rc9h]

Of all the videos that I have watched this is the first one that has actually put me on the road to recovery.

[@Jamiefearon-ir6vm]

well done, i can feel the nerves stretch where my pain is, always got mixed up with sciatica before.

[@RehabScience]

Glad the video was helpful!

[@simpliciaa.bolocon8080]

thank ypu Sir, watching from Hk I'll do this

[@julie5668]

I have just had the pins removed from my hip and have been left with what I believe is this pain. Thanks for these exercises - I just wish I had them printed out!

[@RehabScience]

Glad the video was helpful! If you want these exercises in a printed form, my new book comes out in May and has rehab programs for the 50 most common conditions with pictures of me doing the exercises. Here’s a link to the book on Amazon, if you want to check it out. Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/aCfPRZQ

[@Jamiefearon-ir6vm]

I having pain here after labral tear on left hip. I can Identify it here now.

[@user-fe5ou9pl9p]

Had hip replacement over a yr ago - have a lot of pain & extreme tightness radiating from hip to my groin thigh & knee-feel it is coming from femoral nerve issue. If you have any other suggestions, it would be appreciated. Thank you

[@user-lo7ks2py1p]

Love standing femoral exercise. How long do you do it for and how many reps?

[@RehabScience]

It depends on how sensitive your nerve is, but I would start with 1-2 sets of 10-15 repetitions and adjust from there.

[@taktickle]

I am 33 years old and just realized I have sciatica pain with this video 😢

[@k_____007]

Damn bro u r too young for dt

[@JustinMacsMoon]

Sadly I'm 33 years old too

[@DC_DaDon]

I’m 33 and dealing with this as well 🤦🏾‍♂️ mine is mainly in my hip area

[@riptide26]

What stretches and exercises would recommend for someone with Avascular Necrosis stage 2 ?

[@reallegend7688]

Thank u

[@RehabScience]

Welcome!

[@User_ML907]

Subscribed

[@RehabScience]

Thank you

[@michellenguyen7741]

Do you have any recommendations with the pain from the groin area radiating down to the inner thighs?

[@wapangozukum6134]

I'm having the same problem.... Had lumbar3 surgery and the stabbing pain nerves won't go away.

[@euts2557]

I have a pain starting at the (what I think is) the ischium of the hip bone, right were my lower hip and socket of my hip meet. The pain extends a bit down my inner thigh, wraps around the top of my calf outside of the shin, and all the way down to the arch/heel of my foot. Would this be symptoms of a Femoral Nerve Entrapment or something else?

[@coquitomoreno8359]

❤❤❤

[@ernreeders5583]

Thanks! How long should it take to produce improvement say doing 2 sets of 10 daily?

[@RehabScience]

You should start to notice a positive change in symptoms within a few days. The key is to find the dosage of the movement that helps your nerve pain and doesn't flare things up.

[@theresasheldrick5416]

I have severe pain from a fall. Right biceps femoris strain. Been to hospital for diagnosis. I'm am hoping to do exercises to repair. I'm limited because of health issues. I'm a 58 year old woman. I need exercises to do for limited mobility. Came across your video, going to use some of your recommendations for exercises. May gave to tweak for my abilities. Will have to do some in my bed or in my lift chair. Need advice for a person with disabilities limited cannot go onto the floor or on knees.

[@theresasheldrick5416]

I do own a tens machine can this assist in the healing process.

[@paulinewallis3040]

How many reps do I need to do for femoralmpain and how many times per day?

[@nicolerivers-dc8es]

Should you rest your leg if you have fermoral nerve pain when you walk? not sure if I should be resting and streching or just dealing with it and walking on it regardless of the pain.

[@triplex7144]

Do many people have both trpes as i have quad pain itb pain calf pain and ubderfoot pain to the outside

[@jacquelyndiamond3301]

I have pain traveling from my hip to inner thigh and causes pain and weakness in back of my knee. Is that Femoral or sciatic? Regardless I’m trying this- thanks for the video!❤

[@MiladHossaini-kt2ni]

Hi Sir My lumbar approach , can you tell what is the slotion ? Tnx

[@mmata1021]

How many reps of these should be done?

[@Welcometocaritas]

i've got burning pain in my buttocks, groin, outer and inner thigh, knee, shin, feet and toes as well as pins and needles from the knee to toe. started with covid. I'm guessing it's sciatica related as i had sacroiliac joint dysfunction before all this and connective tissue issues (am waiting for a physio to come to my house to check me out as i am housebound due to a neurological disease). But I thought I'd try some exercises in the meantime to see if they help since the pain is unbearable. but when i tried the first two i got a severe burning pain from the front of my shin down to my toes and bad pins and needles that lasted a long time after ceasing. is that normal?

[@user-fe5ou9pl9p]

How many times do you need to do the nerve flossing & also how often in the day

[@RehabScience]

It really depends on how severe your nerve symptoms are. I would recommend performing one set of 10 to 15 repetitions and doing this three or four times throughout the day. However, you may need to adjust up or down depending on how your nerves respond.

[@KG-np9vz]

I’ve had intermittent numbness (no pain or leg weakness) starting on my right knee medially and then down the inner calf. No numbness on my thigh. Would you recommend these exercises or something else?

[@RehabScience]

Since the numbness travels into your calf, I would try the sciatic nerve mobilization movements in this video.

[@ummemaidah3439]

Hi. Im having femoral and sciatica pain for last 3 months. Now my right thigh and calf muscles down to the foot have numbness. Do these exercises will help ?

[@RehabScience]

Yes, these can help with those symptoms as well. If things get worse or don’t improve after a couple of weeks, I would recommend seeing an orthopedic physical therapist in your area or your doctor.

[@simranjk]

Sir I am having pain from back to front thigh then to knee ( in knee its severe burning pain) and sometimes to the sole of feet. Will last 2 exercises be helpful for this pain?

[@cryptoguy1057]

Same

[@cryptoguy1057]

😭😭

[@le8971]

Dr, is using a massager good on the thigh?

[@RehabScience]

Yes, that is OK to do.

[@traceysirett5840]

Would these exercises be for Meralgia Paresthetica as well.

[@RehabScience]

The exercises in my other video below would be better. kzbin.info/www/bejne/o2SroXuqjq9_n5osi=uqZpRf85QbEXwfuv

[@MatthewPerry-zj4we]

How many reps should we do of one of the exercises that feels like its working the best? And how many times a day should we do the exercise without over doing it?

[@RehabScience]

I would start with 10-15 repetitions and 1-3 sets per day. However, this amount usually needs to be modified based on how your nerves respond to the exercise. If your nervous system is more sensitive, then you may need to do less sets or repetitions. Rehab is very much an experimentation process.

[@alexpetrov8871]

4:05 how is this different to "bend forward" excercise?

[@pamelaburns9999]

hi, I love your video, Iam new to femoral pain, when i start the exercise the sensation of tingling gets worst, should i push through and continue, its like being shocked.

[@RehabScience]

No, you want to be careful with nerve pain not to flare it up. I would try shortening your range of motion during the exercise or doing less repetitions.

[@cristina4452]

Hello doctor.,,i think" i have piriformis syndrom that causes sciatica pain.never had before,but 1 day after a transvaginal ultrasound(the dr roughly used that instrument inside) i felt this pain in my left leg all the way down and bottock and lower back,all on the left side.you think it s the piriformis muscle ?sorry english not my native lang

[@RehabScience]

The pain definitely could be related to your deep hip rotator muscles, including piriformis. Besides the exercises in this video, I would also recommend trying the exercises in these two videos. kzbin.info/www/bejne/mpzLhq2Qn6hngbM kzbin.info/www/bejne/oWiUqndvjJ2lo9U

[@user-ln7je2ou3x]

i drive 350 to 400 miles everyday at my job .i stop every hour and a half at my locations on my 8 hour shift .i feel that sciatic nerve pain .im going to do your exercise ,is it alright if i use an electric massage gun when im not stretching with the exercises ?

[@RehabScience]

I hope you find the nerve mobilizations to be helpful. Yes, it’s OK to use a massage gun unless you notice that it causes your symptoms to flare up.

[@ammiann]

1:42pm How many repetitions and how many times per day for femoral nerve relief.

[@RehabScience]

Usually, we start people with 1-3 sets of 10-15 repetitions each day. These sets are spread out throughout the day. However, you would need to adjust based on your symptoms.

[@ssekharnayak1117]

Sir how many reps and sets??

[@RehabScience]

Once you find the mobilization variation that is best for your situation and symptoms, I would complete 2-3 sets of 10-15 reps. You can also spread the sets out throughout the day to help boost nerve health.

[@snehavermani5696]

I have femoral pain from my left hip to left leg beciz if the tension in my lower back that arises due to scolisis, it feels a current sensation and I am nit able to sleep Kindly also tell me scoliosis correct exercises for my curve as I het confused with Right and keft convex concave sides😢

[@user-jn5zv7lr5u]

Hi i have femoral nerve damaged in my left leg. Also a herniated disc. Do you think it's ok to do your femoral nerve excercises

[@RehabScience]

The only way to know if they are appropriate is to try them. I would start with one set of 10 repetitions and see how your body responds.

[@user-jn5zv7lr5u]

@@RehabScience Thank you so much

[@prince4512]

Sir one day i performed yoga and second day I got intense pain in my thighs nerve and it moves all in my left leg when I move ..

[@saraolivamoreno9523]

what about peroneal nerve pain?

[@RehabScience]

The peroneal nerve is a branch of the sciatic nerve, so the first two mobilizations typically help.

[@cinnamonspider101]

So I have burning thigh syndrome in the front of both my upper thighs. Is that more of a femoral nerve issue?

[@RehabScience]

Yes, that is likely more associated with your femoral nerve. You might also want to try the exercises in the following video I did on the femoral nerve. kzbin.info/www/bejne/o2SroXuqjq9_n5osi=9SCo5j9syIv74uQw

[@zeroxero111]

Does the pain have to travel down in all areas? I have pain through the tibialis anterior / shin into the top of the foot (to the middle of 3/4 toe ) but I have no pain the hamstring. I do feel light pain in the upper buttock / si area.

[@RehabScience]

In some cases, people won't feel pain along the entire nerve's path. The front of the shin and top of the foot is associated with the peroneal nerve, which is a branch of the sciatic nerve.

[@zeroxero111]

@@RehabScience​​⁠thanks for the information. I feel quite a lot of relief when doing the first one. Previously I tried targeting peroneal nerve with floss/glide but seems to aggravate it more than relax. Whereas this is giving me more comfort, I’ll keep with this a bit more. Does the pain go away over time or do I have to strengthen ?

[@RehabScience]

@@zeroxero111 I'm glad to hear that one is helping you. Usually, this type of pain will go away with nerve mobilizations alone and time. However, adding some stability/strengthening exercises for your low back and hip region could be helpful. My book does have much more comprehensive low back pain and nerve pain programs, if you need another resource. Here is an Amazon link for my book, if you want to learn more about it. a.co/d/aTgWqQ5

[@ginawhipple8151]

What if the pain is down the front of the quad and also shoots out to the outer hip flexor /IT?

[@RehabScience]

Front of the quad would be more associated with the femoral nerve. I would try the femoral nerve variation in this video.

[@sharonmitchel1377]

Can those with osteoporosis do the slump position?

[@RehabScience]

Yes, in most cases, but it depends on the severity of their osteoporosis. If you are concerned, it would be best to check with your doctor or physical therapist.

[@sharonmitchel1377]

@@RehabScience thanks. A PT had me do this last year and it concerned me since I had been taught that forward flexion, side bending and twists could cause compression fractures. Interestingly, this morning I received an email from an osteoporosis yoga teacher I have followed about this very topic, more specifically, cat/cow. She showed that using the exhale when flexing forward and inhaling when extending supported the spine and is safe when done slowly. Of course as you said, severity matters too.

[@RehabScience]

In most cases, these movements are safe, but, with more severe osteoporosis, fractures are possible with these movements. If you can do them though, it is good to keep them in your program as they will apply stress to the bone and help keep it strong.@@sharonmitchel1377

[@sharonmitchel1377]

@@RehabScience thanks! Exercise is my friend!

[@life-mm5do]

Why would the second exercise for the sciatica decrease my femoral pinched nerve symptoms? I had weakness and tingling in the front of my legs down through the shins to my feet.

[@RehabScience]

Nerve symptoms that go below the knee are only related to the static nerve as the femoral nerve does not have branches that go that far down. As far as the symptoms on the front of your legs, it may be that the movement for the sciatic nerve also helped mobilize the nerve roots in the low back that contribute to the femoral nerve.

[@life-mm5do]

Thank you for your professional information.​@@RehabScience

[@aunzaidi6394]

Have you seen anyone who could not lift his leg in this position but with time and rehab he was able to perform this slump test?????? (I have a disc extrusion )

[@logbist7612]

Sir how many repetitions a day?

[@RehabScience]

I would shoot for 3-4 sets spread out throughout the day (as long as your nerve doesn't become aggravated) and 10-15 repetitions of the movements each time you perform them.

[@ttjay2455]

💛🎗🌻🎗

[@RehabScience]

🙏🙏