How To Un-Fu*k Your Piriformis & Sciatic Nerve - Fix Low Back Pain, Numbness, & Sciatica

Beginner Body Restoration program: www.conorharris.com/beginner-...
0:00 Introduction
2:01 Strategies To Address The Root Cause
2:49 Exercise #1
6:17 Exercise #2
9:49 Other Influences That No One Is Talking About!
11:26 Exercise #3
14:44 Frequency & Duration Recommendations

[@conorharris]

Thank you for watching everyone! If you are interested in learning more, I recommend watching my other video on the Piriformis: kzbin.info/www/bejne/h5nOZ6GopNeaipo. If you want more free education, I recommend you check out my newsletter which I send out weekly with exclusive content I don't have anywhere else: www.conorharris.com/newsletter

[@TM-tx9ct]

Ok, right at exercise 1, you lost me. I can't get down to the floor. Lol.

[@gracepresse6166]

Hey Conner how many reps and sets do we do of each exercise?

[@chinhan3930]

Thank you for this video

[@vincentkingsdale8334]

What is Connor's degree or certification in? I'm just curious. I ask because if you are a trainer, you absolutely can not be treating pain or movement dysfunction as a physical therapist like myself can, or else you are probably violating your practice act as a trainer and are potentially putting your clients in danger. You may want to review your states statutes.

[@finnyboy82]

@@vincentkingsdale8334bore off 🤦‍♂️😴

[@user-qo3jh9mn1t]

All I can say is WOW! These tiny movements did the trick without risk of hurting my joints. Eight months of severe pain, gone. Thank you so much.

[@RDP920]

I think I've watched 30 videos on sciatica, piriformis, bulging disc (causing sciatica) etc. None have shown these 3 exercises! So I am excited to find/see something new/different. My pain has been improving and I feel like these will get me to the next, hopefully pain-free, level. Thank you!

[@mysticwalker]

Same

[@user-bj6id4ds9t]

Same

[@chinhan3930]

same

[@nino__2997]

same

[@radhikashinde7769]

Same.These exercises are helping.

[@seanjamesmacleod241]

I am so messed up with sciatic nerve right now. I’ll try anything that helps.

[@PK-ls9eh]

Tell me about it. It’s also a very underrated injury. Most people don’t know anything about it!

[@AMM3.]

I seriously don't cry much but I got teared up watching this video because I finally feel like i can see an end in sight to this pain. Thank you ❤

[@zengirlmiller8127]

Massage/MFR Therapist here, I just came across your video. I'm going to use it to share with my clients who are struggling with piriformis issues. 👍

[@Sickentist]

After trying many different things, finally had a breakthrough with my pain with that #3 exercise. Thank you so much man. Truly grateful.. the pain has been so bad I haven’t really been able to walk around much for days.

[@nadimintifarhanasyeda6683]

I was suffering pain like hell.. after watching your video i immediately gathered strength to try it.. and it worked like magic.. i got immediate relief😍 thank you soo much for sharing this🥰

[@parhamista7963]

Thank you 🙏 so much again Conor for another god send much needed amazing video, with great detailed explanation these exercises might be easy to find but it's the very well and thorough explanation that makes u understand root causes. Been struggling with L5/S1 disk protrusion but my glutes and priformis muscles made me lean forward and have right hip hike and shifted hip. I found your left aic and the oblique orientation of hip video hella helpful 😊

[@dcdanger6151]

A genuine relief strategy instead of the usual stretch and strengthen routines. Thank you for providing this information that is making a real difference in the quality of people's lives. Unlike the chiro quacks doing the "ring dinger" bs elsewhere on YT.

[@estetty7609]

This is EXACTLY what I need! Thank you so much!

[@Salharmonic1]

This video helped me enormously with low back pain, hip/piriformis, and knee pain, thank you

[@tommanos2596]

Thank you Connor. Super helpful instruction and exercises.

[@garrettferrell6821]

I look forward to being able to try these.I’ve had sciatica for 6 or 7 weeks now,a little over a week ago,I started to see improvements but then I started pushing myself too hard and ended up making it so much worse than ever before.I’m currently taking prednisone and I’m hoping it will at least get me back to the point I can get up out of bed without being in absolute misery for the next hour to hour and a half.this has been an absolute nightmare,if I can ever get back to normal,I’m going to start doing the types of exercises to hopefully never have to suffer through this again

[@ErrolHartshorn]

Nothing like feeling some immediate relief. Dope video. I feel like I can take my fitness to a new level if I stat consistent on these. Thank you.

[@ToniDJohns]

Wow... this video shows why I've been in so much pain for 11 months with very little relief... Thank you so much Conor.

[@ARTyHaG]

Incredibly thorough and professional video! It must take an enormous amount of work! I wish the physiotherapist advice in the NHS in UK was like this - they just hand out painkillers and send you off with a piece of paper to refer to exercises - that nobody ever does - you’ll probably help millions in your lifetime - 🙏

[@casanow5833]

Conor! you have really done an excellent job of communicating to me (amateur) the nature of the "lower pelvis compression" and the we don't know how to "maintain" our progress....in your description of the "solution exercises" you include an abundance of "pointers" , which make it difficult to follow by listening: a suggestion- say whatever, but then reduce your verbiage to a boiled down point by point in sequence: minimize it if psbl. Keep uo the GREAT work! We "feel" you! thanKs.

[@amandarecoveryjones8216]

Wow wow thank you. Every second of this video is new information to me 😮. Im still laying on the floor doing exercise 1 as I write this. Thank you so much

[@CaHgokaHa]

Feels like you have camera around me and when i feel some pain you make video about. Keep the good work. You doing great!

[@Yrac]

This is amazing information. Life changing to say the least.

[@marinesr7]

Thank very much @conorharris This pain started three days ago and had tried some stretching and uoga positions but nothing. Tonight I looked for some help in YT. I have tried the girdt two exercises and pain is gone 3/4 away. There's just a bit there. I'll come back to do these exercises again and get rid of the remaining pain. Thank you again 🙏🏻. I'll share this video. God bless you. New subscriber from Mexico

[@vanessapetrea2490]

Thank you so much! I’ll be doing these, as I know I’ve needed something more than the stretches I’ve been doing to support the space where I’ve been feeling the pains.

[@rubicsguy4747]

any better brah

[@FakhrurrazieJaffar]

This is very very useful. Thank you so much for the educational video ❤

[@michaeleilkamerer2098]

Thanks so much doctor.Appreciate your excellent video !!!

[@leoch.6976]

for the first 2 and a half minutes, I know I'm in the right place. You mentioned what I exactly did (posterior tilt) which I get lots of relief of my back, but a lot of problem at my lower pelvis (I tried to browse so many videos and google, they were all talking about the piriformis, but the affected area of mine is slightly different, its beside the tail bone area and it cramps when I bend forward, now I know the body is trying to hold the center of mass). I did a lot of piriformis stretching which didn't help, I thought I was an outlier. Thanks for your deep professional knowledge and sharing!

[@ET87912]

Your exercise's to help with the lower limbs actually relieved much of my sciatica pain. Mainly left piriformis. Thanks for this video as well!! 👍

[@conorharris]

Glad it helps 🙂 thanks for the support!

[@BigDees19]

​@@conorharrishow come it hurts laying flat on a mat ? Doesn't feel good and loose in one of those joints and when I get up it's hard too. I get like a serious cramp in the upper lumber

[@yaukoshi]

@@conorharris Is it possible to do it on both sides, if it bothers me on both sides? (Ex 3)?

[@DuSonQuiTabasse]

This is high level information for free . Proper way of breathing During specific position and muscle contraction , it’s well explained . A lot of people can’t do that without somebody correcting them , but for me it’s perfect . Where do you practice , any cabinet !? I’ll love to have an appointment for specific problem

[@majahm1373]

So much better then any doc visit

[@kpatel7995]

Thanks for bringing this very informative video to us.

[@conorharris]

My pleasure

[@fazeelalaher6250]

Thank you for the very well explained video with the do's n don'ts n why n with practical demo of it

[@mengmeng243]

Another awesome video ❤

[@elisaandersen6276]

Spot on! Thank you!

[@kaninepete]

Love the graphics!

[@conorharris]

Appreciate that!

[@MasonLeCompte]

This is a life saver!

[@benfarrell9087]

Yes ,very impressed with these balancing movements ,I have been doing Pilates for 12 months but still felt stuck in the hips but ,this stuff really works 👍👍👍👍

[@katagalogan]

5 months suffering from piriformis here, this exercise works really good for me. Thanks a lot for this video bro. God bless

[@kimhayes2653]

How long did it take till you saw results from this? Thank you in advance!

[@grace4uinhim425]

I did the first exercise at p.t. And they put a band around my knees and the ball! Liked it. Tyfs!

[@sureshnambiar1974]

Thank you so much. God bless!

[@smarzig]

guys like this never live near me, only sub-par "experts"

[@yst092]

This is a great video. I will be signing up for your body restoration course.👍

[@boostleakboys4387]

Wow i actually got some relief after doing these excercies

[@csilla2882]

OMG .he is so handsome and pleasant to keep watching him.. i will try them today. I have so much pain. Thank you ....

[@PhilipJanifer-ck1vq]

Good Morning Great instruction Thank You So Much Able Too Share With Mom ❣️❣️❣️

[@nftcoincrab1269]

Hey Connor I was wondering if you would be able to post a video maybe about the transverses abdominis and fixing issues with it and diaphragm. Thanks as well for the vids Connor. Your a gem

[@donedeal51]

Great video

[@palmatrotta8957]

Thanks Doc !!

[@mounirelfakiri892]

thanks for sharing the video

[@bernard3612]

Your GREAT! Wish I could do PT with you!

[@vickilawrence7207]

Great information. I have had issues with my piriformis muscles forever. But just a little idea you might want to consider..not everyone knows where the hamstrings are,etc. So maybe you could point those out like your diagram for the other muscles you’re talking about? But I am going to try these exercises. I was wondering if you could use a small pillow that’s foldable instead of the ball? Idk where to find a ball like that so maybe you could tell us where we might pick up one of those or if we can order one from somewhere? Thank you for the instructions. I had an episode with sciatica about a year ago that I thought was going to do me in! It lasted for months and the exercises I was shown didn’t do much for me so maybe these exercises would have helped?

[@sugarpuddin]

I'm a medical doctor and have coached since 1982. Nearly every time the underlying CAUSE: weak gluts and hamstrings (note: the VMO acts as an anchor to oppose gluts/hams) This significant biomechanical pathology results in many issues with knees, low back and sciatic nerve, etc.

[@laurahamilton8868]

I used to work in physical therapy and most of my back pain patients had hip abduction and extension weakness. Glutes are super important for many back issues.

[@sugarpuddin]

@@laurahamilton8868 The butt and butt/hams are the power for lifting the body off the ground. The Russians were prevailing in a great deal of Olympic lifting for many years. American coaches knew they had some incredible science behind their success. When the 'iron curtain' fell, many rushed over to Russia to learn. It was from this a well-spring of incredible biomechanical (and coaching) science was recreated in the USA! Refer to: "Science and Practice of Strength Training" - Zatsiorsky & Kraemer [Can still find free download online] That science was further developed. It made it's way into the NFL (Cleveland Browns first) and later NBA. I was on consulting team to diagnose the CAUSE of frequent injury among NFL (NY Jets) & NBA players. It always came down to weak butt and butt/hams in relation to the rest of the body. [The reasons for this are beyond the scope of this writing.] The technology has not caught on among skaters, tennis or the civilian PT arena. Maybe in time. Peace

[@dritan4708]

Can you by strengthening those areas fix the pain?

[@LarryDickman1]

You have such a different approach to your therapy. You explain very well what the structural issue is and what one should be feeling during the movements. You have a new follower.

[@birdseyetarot]

have just started opening this space up via pri. this was perfect timing for this as I really start to benefit from the info and practices. thanks

[@Grace17893]

God bless you brother thanks

[@powersdustin709]

You have no idea how long I’ve been trying to find some level of relief from this pain. My left hamstring is always, always tight. I have chronically tight hips and adductor muscles, whenever I stretch and strengthen it just doesn’t keep or really improve. I’m only 32 and I move like I’m in my 70s. It’s exhausting

[@iampowerful9079]

I'm 33 I have hip pain and sciatica. Im already using a Cain and walker,😢

[@johnmiranda2307]

I’m 77. If i were 35lbs less, my gut wouldn’t be pulling my back out.

[@finnyboy82]

@@johnmiranda2307I think you know what you need to do then

[@renahernawati5974]

​​@@iampowerful9079i am 33 too, sciatic, 😢

[@yarinpinto7597]

You are the greatest! Should we do the last exercise for each leg or only fall one of them?

[@TheSutov]

Excellent! Now, the last (standing) excercise with the other leg back? Thank you.

[@newsnowillinois2532]

Can you do a video on how to correct a straight back/ flat back syndrome? When the thoracic spine is hypokyphosis so not enough flexion in the thoracic. What specific type exercises and traction holds can someone do to fix this problem? Thanks Conor!

[@BrandyWiseNL]

So aware of hitting these foot contacts to kick in my glutes. Removed any callus and switched shoes; shoes with flexible soles. 😊

[@jhayden1111]

Thank you 😢

[@funnybones2265]

Thank u so much

[@pauloarenas8151]

Great advice Conor! Going to buy your beginner course , please let us know what type of equipment one needs before starting the course, thanks!

[@fazeelalaher6250]

Where's the link for the beginning course? Thanks in advance

[@oliviab.4150]

Thanks for these exercises. Are these best to perform during a back pain episode, or after the pain has subsided?

[@Tb_Antt]

Thank you

[@carolinepope9794]

Thank you😊😊😊

[@junemichelepelton7109]

Hi , I had a hip replacement 15 years ago , can I still use those exercises. I've had this for 8 days straight. Your video makes so much sense. The my ank you

[@Leadership_Evolution]

Question: how should I be sitting throughout the day? Your video talks about exactly what is going on with me because I've been arching my back in order to get relief. Most of my pain is the result of sitting and trying to sleep.

[@edguyrocks5865]

This video is exactly what I was thinking in my head. Most vids for my sciatica say to put a foam roller and add more lower back curve. If that's my problem, how come it feels better tucking my pelvis. I have forward head tilt, leaning all the time as a bartender....but I haven't had this problem until now and I think part of it is my shoes. On Clouds have a heel to toe forward tilt. I used to wear barefoot merrells. I might have to switch back to a flat shoe.

[@Xabierum]

Does a hip external rotation make things worse? Any other exercise to add? Thanks infinitely for this valious information.

[@07sadie25]

Actually all we need to do is loosen up the spinal column. The disks for many older people are compromised to some degree so we need to let them breathe a little by expanding the distance between the disks . I've seen another Pi that does this and then we can stretch the nerve back and forth through the system. This has worked wonders for me. Just stay consistent.

[@twoprins]

Could you please give me the link to the other video you mentioned to open up the spinal column as I'm a senior citizen and am unable to do these excercises even though look really good. Thanks so much

[@edh615]

you don't fix joints without proper form first.

[@WavyFBaby]

Do these exercises help get rid of the issue or do they simply help manage the pain? Thank you.

[@Salharmonic1]

Need a little more guidance on the length of time to engage on each exercise for the first sequence. Thank you for the video, just started, but it seems to be helping

[@Pepper4545]

Do a video on knots just above the rear.

[@gmjo5300]

Connor I have been suffering from tailbone misplacement for four years now due to a PT. As of late things are feeling almost normal as long as I don’t live in normal life lol today with my new PT who I love and I’ve been going to for 10 months now, my issue was sacrotuberous ligament left side. After she manually released, we went through a few exercises. I do at home to see if it aggravated, which it did. So she dry needled excellent results. Here I am the next day. Where do I go from here? She’s a tailbone specialist and now I need to find someone to assist me with this issue. It seems to be a constant thing sometimes it is so tight that it makes me feel like my tailbone is poking out, I am laying in a chair position, my exercise ball! Although I know it isn’t that the sensation. Any recommendations for me? I am enjoying all your videos every morning. I find something new to learn . I am finding just a simple act of walking up and down three flights of stairs seems to aggravate my left side every time.

[@devyanisingh6507]

How to cure meniscus problem and exercise please make one video for this .

[@akashsanyal1001]

I request you to create video on how to fix pudendal neuralgia

[@vincevallefuoco1082]

I love you conor 😂❤❤

[@lzimmerman1762]

How do I determine which side is active vs passive for exercise #3? My left leg is shorter due to hips being off and my right leg is the one with the sciatic flair ups. Can you tell me which leg would be active vs passive for exercise #3?

[@user-vz6es1gz7d]

Hello, thanks for the video! Is it enough to have only outstretched arms during the second exercise or do we have to have them supported by something?

[@pallaswebb]

Thank you for the video! What size is that ball? I want to order one.

[@mrfredcoletta]

I sure hope this works. I've been suffering for about a year now.

[@VexingCode]

For Exercise #3 should we do it for both legs or only the side that is having issues?

[@costumairrifle2678]

Terima kasih 🙏🙏

[@fooflateka]

Seems legit. will try

[@verofo9930]

Merci tres intéressant...mais ce serait super d avoir une traduction en français !! 🙏🙏

[@orennizri1135]

can you do a video when left scm,left lat,left obliqe,left hamstring feels tight but all tests fit left aic(injury to right sternoclavicularjoint)is there any chance for improvment if the injury is chronic and can not be fix?your videos are life changing,thanks.

[@MinuteMayne]

Can these exercises supplement or replace the exercises you discussed in the pelvic tilt/asymmetry video?

[@marthadahlen7237]

what size is the ball you squeeze?

[@aprildegele1510]

I get all of this. However, what needs to be done to work through congenital sway back, as well as some form of Ehler's-Danlos, which makes stretching almost impossible? I have to contort in weird positions to get even a little stretch. My sis is the same, and we've been working for a couple of decades to figure something out. When I was 19, I could ball my fists up, place it under my pelvis, relax, and pop everything into place. As I've gotten older, with the totally reasonable muscle function required for walking 12 hours a day (I was ER/Trauma for 18 years), it's not as easy to pop things back into place as it was when I was a dancer with loose joints. Now, I'm retired. So, how do I get back to the flexibility I had when I was 19? Ehler's-Danlos says I can.

[@GlitchChamps]

@conorharris I actually have a complex situation which includes shifted center mass from long term leg length discrepancy I just got it lengthened (30mm) but I would really appreciate if I could get your opinion on some things because I haven't found anyone understanding this dynamic things but the root cause and how to get back. Very big symmetry problem too

[@sepe3243]

Hello Connor, where do you buy skeleton model? Thanks

[@G4mer_D4d]

How many problems do I have? 😤 😂

[@G4mer_D4d]

One thing I learned early on... lifestyle change. Too bad I got egotistical and thought I was invincible

[@G4mer_D4d]

Ohhhh! That's why my toes go to sleep and I can't stand securely on my heels. I have been trying to stand on heels... my left foot takes the weight of my hip and had a blow out. The weird part is the emotions telling me not to let go.

[@G4mer_D4d]

Can you have one side anterior and the other posterior? I feel like it

[@jordanharper5795]

Yes

[@lilrodz]

Where can I get a new spine 🙃😭

[@faresmhaya]

Hey Conor! I feel like my lumbar spine and pelvis have become one solid piece, and they don't articulate relative to each other. If I try to stack my pelvis with my ribcage, I feel like the natural curve of the lumbar is lost, and if I try to regain that curve, I feel like my pelvis goes into anterior tilt. How do I solve this issue?

[@faresmhaya]

@@ephelesfrance7006 At least I need to know that this specific issue is addressed in his book first, I'm not just going to buy without knowing.

[@LouieMac2424]

Conor getting progressively more jacked as if we wont notice...

[@mikeborgmann]

I need a hip replacement and am meeting with the surgeon at the VA in 2 weeks to see about surgery. But this last month my sciatica has been almost unbearable, and I am wondering will a hip replacement help, hurt, or neither, as far as my sciatica is concerned

[@mssdn8976]

I’ve had sciatica on the left side, crippling pain, then it moved to the right side. Now it feels as if my lower spine is fused together, I’ll try this

[@oggii92]

On the third exercise; if working on the right side, the right food should be back but where are the foot contacts focus on? The outer right and inner left foot? Or? Thanks!

[@su_yt5516]

Hey conor so i have pectus excavatum and my chests are uneven any ideas on building a stable chest🙏

[@valeriepaul6348]

I will be trying this. I am pretty active so I assumed I over did it, but no Ihave sciatica. Left side only. And sitting or standing for too long is horrible. Exercise and walking actually help. I have heard about a lot of stretches, but it was prob making it worse.

[@Optive]

6 months ago I got into barefoot shoes where I run/stand more on the front of my feet and started getting this sciatica in my weaker leg DAMN!