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

[@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 help with this issue (and many similar postural/movement problems), check out my Beginner Body Restoration Program: go.conorharris.com/bbr-beginner-body-restoration - If you want one-on-one help, check this out to work with us online: www.conorharris.com/online-training

[@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 🤦‍♂️😴

[@stephaniewilson4909]

After 7 months of diagnostic work, hip injections, piriformis injections, lots of PT and being told I am a complicated case (crush injury to my hip 20 years ago), and getting very little relief, I found this video. You have helped me tremendously! The exercise with the back against the wall helped me release areas I didn't even know were tight. I signed up for your beginner body restoration program after watching this video and I am a week in. I have to do the exercises frequently (twice a day), but if I do, I am not just better but NORMAL. 24/7 pain is GONE. I cannot express to you how grateful I am for your help! You have made a huge difference in my life!

[@SuperMexicola]

Amazing!!!

[@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.

[@carriebay]

I like how i paid $400 per visit to my physical therapist who looked up stuff on youtube to teach me.... when this guy helped me in 2 moves free. We live in a clown world. Thank u for sharing and helping us

[@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 ❤

[@matt.rraw.]

how are you now

[@AMM3.]

@@matt.rraw. not great.. found out my back pain is actually from a brain issue.. so I'm still in pain ☹️

[@Thebeachhut]

Lol

[@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. 👍

[@Steven-cf2xs]

So that means you will split the money

[@jennylevine13]

I have watched SO many videos from PTs over the past 3 weeks trying to help my pinched nerve and THIS helped!! Thank you so much! I can feel my leg again!

[@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

[@smarzig]

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

[@gifthorse9779]

Yeah like me-Alabama 😂

[@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🥰

[@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.

[@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.

[@ZurditaDinamita]

What exercises were you doing those 11 months? And How much time have you needed with this new exercises to heal completely?

[@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.

[@MarkBlecher-u9r]

Amazing results. The other videos on the subject just prolonged the pain. The very first day it provided amazing results. The third day the problem was nominal. Thank You. The other people with videos on the subject just miss the mark.

[@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

[@吳毛毛-s5j]

Same

[@chinhan3930]

same

[@nino__2997]

same

[@radhikashinde7769]

Same.These exercises are helping.

[@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!

[@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!

[@yaukoshi]

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

[@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.

[@Salharmonic1]

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

[@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.

[@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?

[@meixu6187]

Wow…..the explanations and exercises make so much sense. These holistic approaches are way way beyond most of the physical therapists and chiropractors. I didn’t quite get what the 2nd exercise does, but I’ll definitely try more to see if I’ll get it. The last one is so so so gooooooood. Thank you!!! 🙏💖

[@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

[@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 👍👍👍👍

[@jonathanlee97]

BRO WTF?! Ive had sciatica for the past 5 months. It just flared up after i did deadlifts one day. Left leg was basically useless. Ive been flossing for 3 months and never helped one bit. I stumbled upon this video and decide to try the first exercise you showed. Did like 8 sets of 10 breaths and when i stood up i felt very different. I couldn’t figure out why i felt different. I bent forward and felt no pain. I was like hmm this is weird. I went to try some stretches that usually trigger the sciatic pain down the left leg and didnt feel much. Yes my left piriformis is still tight and hurts slightly when i do certain stretches but i dont have the sciatic pain down my leg anymore! Im gonna be doing this daily till i feel even more better.

[@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!

[@trishthedish8182]

Can’t wait to try this. Your videos are so helpful. The first exercise I was looking around the house for a place to try and do it and I decided would try using the stairs. Lay at the bottom and put my feet on the second stair. I’ll give it a try!

[@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!

[@graceclark7486]

My piriformis has been bothering me for 18 months. One week of these exercises and the pain is gone!! I was going to do a PRP shot for this, but now I am without pain! I was skeptical at first with these exercises, but they did the trick!! Thanks so much Conor Harris!

[@jeffreybelko3383]

Well I’m excited to try. Seems like it’s working for everybody. Been a Marine and infantry for 17 years and my L4,L5, and S1 are herniated which has now caused this issue so let’s try!

[@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 - 🙏

[@Ayeayeaye614]

I found these exercises very complicated possibly because l had to improvise. Lying down doing the walk exercise gave a huge amount of relief Thankyou so much .

[@MartinaKing225]

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

[@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!

[@didactica9326]

How are you doing today?

[@ss2886]

Well mines is very painful I can’t walk five steps without having to stop. I have a lateral shift to the right with severe pain in the left leg stemming from the glute medius to the tibialis anterior and the foot.

[@FitEd]

Me too it's been 2 year got it from deadlift

[@ss2886]

@@FitEd same here! Deadlifting.

[@SuperMexicola]

Amazing! instant relieve and i also have a bulging disc to the left that cause severe sciatica nerve pain.I dione this last exercise and it felt particularly beneficial

[@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

[@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

[@katherinelangford981]

Wow that last one I did and as soon as i started my back leg just started shaking. Clearly this needs a lot of work. I didnt even drop down much. I can sit in a full squat butt to the ground and just rise up but this had my leg shaking. Thanks

[@BrandyWiseNL]

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

[@jeffhughes9169]

Very good instruction video you are good teacher doctor we use these moves in our kata ......from master tiger Thompson Taekwondo in vegas I will try your moves for healing

[@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 😊

[@csilla2882]

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

[@Patriotgirl1130]

I need to order a ball but I’m saving this video and trying once it comes in ❤

[@michellemostert1123]

I used a yoga block - worked fine 👍

[@ZFG7]

so much praise, did it help anyone fr? im in too much pain to try rn

[@kaninepete]

Love the graphics!

[@conorharris]

Appreciate that!

[@boostleakboys4387]

Wow i actually got some relief after doing these excercies

[@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, 😢

[@sLimeshyt]

Boy I feel u smh

[@yst092]

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

[@kpatel7995]

Thanks for bringing this very informative video to us.

[@conorharris]

My pleasure

[@majahm1373]

So much better then any doc visit

[@Yrac]

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

[@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?

[@aloevera519]

Check out pilates ball 9" and smaller:

[@estetty7609]

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

[@PadelEvents]

Hi Conor, thx for the vid! Question with exercise number two: do you have to keep this pose voor specific amount of time or do reps?

[@Pepper4545]

Do a video on knots just above the rear.

[@Moxx-vz7ui]

Omg it does heal me. Thank you so much

[@oliviab.4150]

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

[@turnerbazen4468]

U are the man. Thank you for this!

[@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.

[@PhilipJanifer-ck1vq]

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

[@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

[@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.

[@verofo9930]

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

[@santarelaxrilassare3846]

I am from Saudia Arabia lovely place would like to say thanks a lot

[@FakhrurrazieJaffar]

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

[@tommanos2596]

Thank you Connor. Super helpful instruction and exercises.

[@WavyFBaby]

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

[@ervintkacik624]

thank you my back pain is gone !

[@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.

[@cathyleposa-petraud8054]

Great Video...... Thank You❤❤❤

[@fazeelalaher6250]

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

[@TheSutov]

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

[@BradHoback]

I like to use a toilet paper paper roll for the inner leg squeeze. Wrap it with duct tape and you’re set. The cardboard tube provides information about how tight you’re squeezing depending on the instruction. Cheers!

[@bernard3612]

Your GREAT! Wish I could do PT with you!

[@MasonLeCompte]

This is a life saver!

[@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.

[@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

[@marthadahlen7237]

what size is the ball you squeeze?

[@finnyboy82]

The title of this is funny😂 sets my Piriformis and sciatica off 😂

[@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

[@sureshnambiar1974]

Thank you so much. God bless!

[@evelynbhumgara8381]

It would help if he had a marker on the leg (side) we are correcting in the last exercise stretch . The left & right get confusing

[@tracydutton7577]

Im over 4 min in & i like what im hearing im in so much pain rn i cannot walk when i get 2 feeling better i want 2 try this

[@palmatrotta8957]

Thanks Doc !!

[@pallaswebb]

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

[@ŽanMatjašič]

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?

[@MariaPergjegjaj]

Hi my Sciatica is so bad I can not stand up without the support of a walker, what excersise can I do if I can hardly stand up, kind regards 😊

[@devyanisingh6507]

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

[@imbissbronko83]

can i also put my blackroll instead of such a ball..what other things maybe i can use which we have at home...did it work to use a big blanket and put it between?

[@Xabierum]

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

[@elisaandersen6276]

Spot on! Thank you!

[@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!

[@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

[@akashsanyal1001]

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

[@LouieMac2424]

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

[@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

[@kurtfuller6931]

What can i use if i dont have the medicine ball?

[@geethasampath5146]

Sir please give your explanation in English woding as subtitles. Because I am very clear about your language.

[@geethasampath5146]

Sorry sir I can't understand your language.

[@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!