Sciatica? Try These 4 Simple Poses

PDF pose chart here:

Do you have sciatic nerve pain? It usually starts in your lower back or your butt, and then radiates down your leg, sometimes all the way to your knee, sometimes all the way to your foot.

The term ‘sciatica’ refers to inflammation or impingement of your sciatic nerve. The underlying cause is usually some sort of compression or injury in the lumbar spine that is pinching the nerve. This is important to understand because we often need to travel upstream from the pain to help solve the problem.

00:00 Sciatic Nerve Pain
00:42 Safety Disclaimer
00:57 My Story
01:54 Anatomy
02:57 Lumbar Spine Problems
06:12 How Healing Works
07:23 Faster Healing
10:18 Walking
11:02 Crawling
12:55 Pointer Pose
15:50 Supine Twist
18:38 Dog Flow w/ Chair
21:08 Summary

DISCLAIMER – Please do not use this video to diagnose or treat a severe injury. In all cases, you should check with a trusted healthcare provider before starting any self-care routine. If you’re suffering from serious sciatica pain, if you’re having trouble controlling your bladder or bowel, you should see a doctor right away.

Your sciatic nerve is the longest and thickest nerve in your body, in some areas it’s as wide as 1.5 to 2 cm. It starts at your lower back where five nerve roots at L4, L5, S1, S2, and S3 come together and run down the back of your leg, innervating your hamstrings and then branching out into most of the muscles of the lower leg. As a result, a sciatic nerve impingement way up in your lumbar spine can sometimes manifest in pain and weakness all the way down in your foot.

An estimated 90 percent of sciatic nerve pain starts with a disc bulge or herniation in the lower back, where the nucleus pulposus pushes on or even breaks through the annulus fibrosus in the disc. The protruding tissue presses on the nerve and causes pain.

1) Disc bulge or herniation
2) Lumbar nerve impingement/compression
3) Nerve inflammation

* When sitting
* When lifting one leg
* When trying to stand

These poses assume you’re already in pain, so the approach is very gentle. While healing, your pain should either stay the same or reduce, never worsen. If you have radiating pain down your leg, as the pain starts to radiate less and localize more—usually up closer to the lower back—that is a sign of progress.

* Walk 1km per day, working up to 3km
* Avoid NSAIDs such as ibuprofen
* Take 1g of omega-3 oil supplements daily
* Trust your body’s natural healing processes

1) Crawling
2) Pointer Pose
3) Supine Twist
4) Dog Flow with chair

* Check out this article:
* 21-Day Happy Back Challenge
* My podcast:
* Main site:

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