How to get rid of sciatica forever!
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- Опубликовано: 29 июн 2024
- Check out my site here: tommorrison.uk
Sciatica can be an absolute nightmare. It can lead to a lot of time off training, even ruin your daily life.
Extreme pain is zero fun, and unless you've had a run it with it before, it's hard to understand just how painful and debilitating it can be
If you get regular flare ups, try the drill in the video! Your hips will be stronger and looser therefore reducing your symptoms greatly and quite possibly stopping them from ever coming back!
The rotation element is so important for the hips to function, and therefore reducing sciatica pains, which is one of the reasons the 90/90 made it in to The Simplistic Mobility Method.
If you want the full program with the best mobility drills combined - pick it up here: ➡️ tommorrison.uk/the-simplistic...
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Tom Morrison is the creator of The Simplistic Mobility Method and works with athletes on prerequisite movement capabilities for optimal strength, performance, and reduced risk of injury. He is a British weightlifting coach, martial artist, CrossFit trainer and competitor.
His passion is getting people to live a pain free life so they can do the things they enjoy, he works with professional MMA fighters, golfers, football and rugby players, strongmen, powerlifters, experienced CrossFit athletes and weightlifters, people with no mobility, people with hypermobility, people with chronic back, knee and shoulder injuries, and most commonly people with general tightness or pain that can’t seem to figure out why.
See more from Tom:
T-Nation: www.t-nation.com/all-articles...
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The way that you go slowly and remain positive for all of us who have been dealing with this problem for years is a wonderful thing. thanx, Tom :)
I have been suffering with right sided sciatica since 6 months now. After trying this exercise for 15 days I have started feeling much better Thank you.
Brilliant!!!!
You are absolutely completely awesome, my mama has frozen shoulders and rheumatoid and sciatica and you've helped her more than her actual RH doctor
Wow thank you so much Tom & Jenni for this. I was doing so many exercises trying to target the piriformis or floss the sciatic nerve but after 1 week of doing this everyday I can sit comfortably without any sciatic niggles. What a relief. Thank you so much
Absolutely fantastic! Keep it up, would also look through our hips playlist for anything that you find challenging! Keep building strength to stop it from coming back!
I came across your video "How to get rid of sciatica forever" from searching online about sciatica. In my personal experience whenever I'm in pain I found that exact solution to relieving the pain, sitting in that same position with my right leg bend over to the right-side, now watching this exercise video assures me that I was physically doing it the right way all along Wow! Thanks 😊 I'll be looking forward to more of your workouts.
Its actually crazy to think of all the years ive spent in physical therapy, getting injections, researching, thinking its this thing or that thing thats causing my pain and really just taking a step back and identifying what parts of me are not moving well on a daily basis has made all the difference.
@@tank7162 have been there myself! You’re always the best person to fix you, it’s the little things you do daily that make all the difference
Have started this about 10 days ago and I can't belive it, it has cured my sciatica problem
Fantastic to hear!! Keep it up 😄
How many times a day did you do this and for how long each time
How many times a day ?
You are the man bro....thank you so much for being you.
Aww thanks so much! All stuff I feel really important to share!
My goodness this guy knows his shit. I've had massive troubles with sciatica and was even considering surgery. Just five days of doing this and the pain has gone down at least 80%
Fantastic!! Check out the side plank videos and single leg balance stuff too! Stretching is just one component! They will hopefully get you that last 20%!
Thank you for such a simple solution to a life altering problem.
So welcome!! Yes it’s hard to know what to do sometimes but keeping it simple movements that you can practice is the best way to get moving faster!
This exercise is real magic. My pain went off instantly. Initially, when I tried it was very difficult on sciatica affected leg. But, it was quite easy on the opposite side. After some practice, I was able to do well. Thank you so much, Tom Morrison.
Absolutely brilliant to hear!! I love when it helps quick like that!! Keep it up and hopefully you’ll avoid any future flare ups! 😄
I have a gut feeling you are my guy. With a simple explanation and what I beleive is common sense and experience combined you gained my trust in minutes. I will start with this and then view more of your videos. Thank you fir the guidance. Lorali
This is a great place to start! Here are a few more hip movements to check out! Any you struggle with will be ones you really need to practice 😄 tommorrison.uk/blog/2018-12-19/the-complete-hip-conundrum
Lovely video content! Apologies for the intrusion, I am interested in your opinion. Have you heard about - Qonubrey Wenria Domination (Sure I saw it on Google)? It is an awesome one of a kind guide for pushing sciatica out of your life for good minus the headache. Ive heard some amazing things about it and my good mate called Gray finally got excellent success with it.
Luis Alberto Diaz no I haven’t heard of it before, if you know someone it has worked for though it is worth a shot if you are struggling with it, I would normally start with my SMM program first before delving into most other things as it hits a lot of angles that can sometimes be overlooked when you go too specific 😊
Oh I'm in a mess hahaaa! But this looks like something I could do. & I like what you said at the end about not being scared to move. For some odd reason I've always had this thing about not moving too much in case I cause myself more injury. That mindset needs to change. Thank you.
Thank you for this video!!!
I’ve tried so many exercises for sciatica and none of them worked that is until I tried this one which is life changing. It seems there are many causes for sciatica so the key is to find one that matches your specific issue.
Awesome work!
I’ve had bad right side sciatica down to my foot, and left side not as bad but limiting movement, since March this year. Tingling and numbness in both feet. Early in this battle I did 90/90 stretches and yoga but it didn’t help at all.
This video popped into my feed and it resonated with me to try. It made sense bc it combines the stretch, strength and mobility.
The first time I did it I could barely hold myself upright in a 90/45 position. The sciatica felt a little better after though.
So I continued to this movement 2 or 3 times per day for 3 sets of 10.
It’s been about 3 weeks almost and the sciatic pain is way less! Tingling is also less. Starting today I was able to get into a 90/90 position without my hands. This is amazing 🙏
I’m very grateful to you for posting this video. Thanks so much!
Brilliant! So glad to hear it!!
I have runners knee injury and sciatica....it was confusing for me and doctor's how badly i feel in my both legs.....weak and stiff legs....latter I figured out my problem and start fixing sciatica using similar drill as this one you post....I managed to get red of 80 % of my legs pain ...walking was difficult...now everything is great....thanks for posting Tom..you are the man...
Emad Darawsheh excellent! Yes sometimes it can be a long road but better hip function generally leads to good things!!
Thanks Tom
You’re welcome!
Hi Tom - this has helped a lot, in the space of a week I've gone from hardly being able to sit on the sore side to being able to switch positions without using hands to balance. I now have DOMS in my glutes and hips from hitting muscles that don't feel like they've fired in years!
Fantastic! Keep it up! Definitely check out hips playlist for anything else you struggle with!
I'm having similar results. But What is DOMS?
Thank you It was really hard for me because Im tall and I have really long legs 😃 at first was very painful because I have spondylolisthesis but it really helps in the long run 😘✌🏻
Went to a chiro for severe sciatic pain & got some rads taken. My hips are junky. Getting my pelvis adjusted weekly was magic. But now, I'm going less frequently and doing lots of biking (even though its aggravating for the piriformis)- this exercise is a great way to relieve my pain in between pelvic adjustments. Thank you!!!
Awesome! I would also use the couch stretch and thoracic extensions to help for your bike sessions too, the Simplistic Mobility Method would be good for you to get for sure!
@@TomMorrison holy shite! Just sought each video out & am obsessed. Awesome channel! Are you guys a gym, PT facility? Just curious because this stuff is amazing & works fast. Will utilize daily. Definitely need to work on my form lol.
@@meghan6552 we work out of gyms, basically online now since covid hit 💪🏼
I've been dealing with sciatica and hip pain for about a year with little relief. I'm gonna try this and think positive thoughts!
It can be such a nightmare for some people, this is the accompanying blog too would be a worth a read! tommorrison.uk/blog/2018-12-17/sciatica---lets-kick-its-ass
Did it work for you? I’ve been dealing with this pain for a while now
Think positive thoughts? That is hilarious! Are you into magic?
@@TomMorrisonFYI the blog link doesn't work anymore
Thanks man 💪💪
No problem 💪🏼🙌
Bedankt
Thankyou so much!
Oh thank you I really hope this works I have been in anony for over 3 months now. I keep going and have stopped talking the painkillers as they only stop it for a short time xx
How are you getting on?
@@TomMorrison I had to stop now it's back again. Got to get into a habit of doing this as I don't want it back again Thabk you for asking
I will try today...
The question is not what this will do for my sciatica, but what hair products is he using for that exquisite mane! Takes me back to those Iron Maiden days. Thanks for the video.
😂😂 how am I only seeing this now! Lol Thankyou! 💪🏼💪🏼
Oh, I wonder if applying these strategies to other annoying things in my life will get rid of them!
I realized this recently to find where I’m tight but didn’t realize that I should do it as an exercise 😅. Thank you for the help.
You're so welcome! Check out our side plank stuff too! Super important!
i got my problem after squatting heavy and lots of volume. Haven't been able to squat for a year now and its constantly irritated. Going to try this. Hopefully this helps
How are you after trying these exercises?
Yes I have three slipped disc.i get pain down leg but also low back muscles tighten what exercise would help
Tom, my name is Tom too, That means you are morally obliged to help me fix my Pudendal Neuralgia. Please, twin brother, help a Tom out :)
What do you make of inversion therapy for spine decompression?
Hey Tom I got diagnosed, o have nerve inpinchment on left front hip, n scapula wing right back shoulder what do u recommend love u approach thx
Easiest really would be our beginners bundle, that would make sure you’re addressing everything 😄
If this helps, I am gonna be greatful to thank you in my prayers.
Jyotsna Deepu everyone is different and it can take time! But you’ll get there!! How long have you been suffering with it? 😄
how is it going c: hope that you are ok
I have had sciatica since an injury in 2017. I hope this works as I've been to rehab 3x and still issues. I do have problems with keeping my hips level and roatated as well. Will this exercise fix those uneven hips? Praying this works! Thanks for the video.
Hi, how's ur issues with sciatica now? I had it since 2017 too but feels like amma like it forever😔
Hi Tom
This exercise really helps relieve the pain. I experience the pain mainly after and while sitting and after sleeping. Of takes a couple of minutes for the pain to disappear. I hardly feel it when i am standing or walking. Is this typical?
Yes, you’ll react well to strengthening further, lots of lunges to make your hips feel more stable will keep you on top of the symptoms more than just stretching, definitely be good to sign up to SMM to check everything
@@TomMorrisonAwesome. Hoe about deadlift and squats? I will definately purchase your SMM.
Less than a week of doing these and the sciatica's gone bye bye. Also bought SMM for the full benefits of Tom's methods 😁
Legend!! The step up in the 90/90 push back will be awesome for you!! The balance elements too, extra hip stability is so good for stopping recurring issues!
How often were you doing them? 😄
@@TomMorrison I need to lean over slightly when doing the push backs but today was only my 2nd SSM routine so....
@@TomMorrison did like 10 minutes 3 times per day, could feel my medius waking up from its coma everytime 😂😂
@@TheQuigg11 awesome! Few weeks and you’ll be a ninja 😎😎
Nothing I do helps me. I do stretching, rolling, physical therapy, traction machine, nothing is helping. I can’t even do this
Surgery
@@rogeraguilar3940 my ESI actually worked.
@@ontheroadagans1702 that's good it worked out for you now what exactly is ESI? LOL
@@ontheroadagans1702 oh epidural steroid injection duh sorry about that yeah you may need to get them back to back if you start feeling a little discomfort just go for another one trust me my doctor said it might take three
Please listen this video ,I hope you will find helpful ( ignore the tittle ) ..ruclips.net/video/kJZ58sfkEuA/видео.html
Oh gosh! I tweaked something several days ago and have been in agony ever since. I almost cried getting down on the floor and was glad nobody was present to hear me squeal as I got into position. I switched back and forth several times….very slowly. Am beyond surprised that this last time hurt less than the first. I will continue several times a day and see how this goes. And now to try to get up off the floor. 😢
hope you recover soon!
I’ve had sciatica for 2 years now and it’s at the point where if I stand for 30 seconds without walking, my right leg gets extremely sore and if I sit in a chair without my leg stretched out then it also gets really sore. I’ve went to the doctors and all they told me to do was look online for stretches which I did but they only relieve the pain whilst I’m stretching. I even went to a chiropractor and it never really made any difference 🙄
That sound more like it is a disc issue if you are experiencing the straight leg issue, I would push for an MRI scan and go to a back specialist, not a general doctor 😊
I'm 18 and have been suffering from sciatica for almost 5 months now and every exercise/stretch I've done has only slightly relieved the pain and for a little amount of time. This one move helps more than any other one and hoping it gets rid of it for good, so I can do normal things again, like sitting at the dinner table without pain. How many times a day should I do this and how long should I do it for to finally get rid of sciatica?
There’s quite a few things to check, I would aim to do this one at least 3 times per day at the minute, definitely check out our SMM program, you don’t want to be letting it go on into your twenties
Im so confused, bc this pain comes when I just take rest on my bed . But it goes away when I stand up . Can u tell me how do I fix it?
i knda have it in both side, it doest seems to be my spine; but i got trigger points in both mid glutes and periforms, but hte pain its al most in my lest side, i did the other excercies in you other vid, and kinda have some pain in my left periform when i was doing it, but fell a little better now. any way, i belive that strech is not alwas the aswer, i got straight neck; and i was having pain in my neck, traps all the last year, i was told to strech and i really fetl that i was going nowhere, not was till i stop streching, and start to work out the romboids and traps that the pain really went await, i only strech my pec mussles and not the neck ones. So it really give another perspective for this kind of issues. Thanks
Yes if you follow more of my videos everything is strength based, even the 90/90 isn’t a stretch, it is going through internal and external hip rotation. Most people need more stability based drills and things that resemble actual TRAINING like lunges and pulling exercises like you said
@@TomMorrison thanks. i also have some hipermovility joins, so i always warm up before any exercices rutine
The front hip being externally rotated is how I even knew I had a problem (think sitting cross legged in bed and the pushing off your lower legs to get up - it was agony). It then flared up (inside lower leg, bottom of calf) but luckily i still don't feel it daily outside of a few rare positions. Still, snowboarding in 3 weeks and am worried that boots will ruin it... :/ Hoping this video is a godsend, else I'll be hunting you down soon for in person help (if you do such a thing/your accent reflects your location)!
You're right about being scared of moving though - It's basically not affecting me right now unless I find a position of aggrevate it, so I definitely am!
Hello Tom, thank you for your videos. I discovered you just yesterday :) Do you think this movement is safety for Priformis Syndrome or FAI (first 1,5 years of this process I’ve been diagnosed with FAI, now have been told my problem is Priformis and fibromialgia.) I have a lots of hip pain and sometimes groin tendinitis pain. I will start doing your excercises. Because stretching may temporarily relieve symptoms… But I would like to learn is this movement safe for Fai (even it is eliminated, I still have a fear.) and Piriformis Syndrome? Thank you.
Yes it is, we have a full blog on the piriformis on tommorrison.uk , would be worth the read!!
@@TomMorrisonThank you! I will read immediately 😊
It's a good exercise. For some reason, only during my afternoon exercise (no 3 out of 4), I get cramps on my side of the external rotation. Why is that?
Hard to know with cramp! Because its the afternoon maybe you've been sat/stood in an imbalanced position making your side tighter than the other? Or maybe you're just a bit more dehydrated than usual by the afternoon?
Usually cramps goes away fairly quickly & the best thing to go.is jump straight back in!
@bodyweightmuscle this is one of the exercises that really helped my low back pain.
Hi Tom! I've got piriformis syndrome with sciatic pain in my legs (yes on both sides and I already had a MRI come back normal) and have not responded well to stretching so far, like the figure 4. Should I try this drill? It looks like it would be stretching things!!
If you’re not taking the stretching then more core activation work before hand can be the way to go, sounds like wires have been crossed somewhere and your pain signals are all over the place, I would actually aim to work with the pain with movements like these
ruclips.net/video/wr9pHlgOVEY/видео.html
Sometimes you have to go through several minutes of feeling like you’re making it worse before it starts to change
i know that!
even the very gentle movements cause discomforts, but, it helps.
i don't stretch, but, move to lengthen muscles to get out of pain.
i have been doing Somatics, we are recommended not to stretch , when we stretch we turn on the stretch reflex, it might feel good , but, in the long run its not always helpful. for our body's. I understood that., but, i recently have a confusion.
i need help understanding why, Tom thank you.
I'm also getting the issue when I stretch, it makes it even more inflamed
Should you hold this position for each side or do what she did and go back and forth quickly? I was holding the position on each side for like 30 seconds but wondering if I should just be switching back and forth quickly if that’s more effective? Hope to hear back, thank you!
Anika G you can play around with whatever suits you best!! There’s no right or wrong, can either for reps or sit one way and try to expand on it 😄
Tom Morrison ok thank you so much! I will alternate between the two and see if that does me any good :)
Anika G little bit of time every day! This is just the start! When you start to find that easier you can move on to more exciting stuff too!! 😄
Tom Morrison I will be sure to check out some more of your videos! Thank you so much for the response
Anika G no problem at all! Here’s a link to a pretty good blog too! This drill will also compliment the 90/90 position 😄
tommorrison.uk/blog/2020-01-16/is-your-piriformis-really-to-blame-for-your-pain
Hi Tom. Are these exercises suitable for gluteal tendonopthay? Thanks.
Yes rotational stuff is generally ok for that
@@TomMorrison thank you!
How can I do this after having a total hip replacement? THR on LEFT side. Sciatica on RIGHT side.
Have you seen our hip CAR’s video? It would be a better place for you to start but to hit the same principle
ive got back pain on left side if i sit too long and upper bum pain on right when walking bit of sciatica pain on right as well when siting wierd thing is that in 99 position i am more comfortable with right leg in front or should i say im more upright with right leg in front also the pain when walking comes and goes i still cant do the 99 without my hand support bit of a arm workout that just looked at this vidio again ive being doing the three minuet 99 on another one of your posts
sounds good, the 90/90 should really help over time! But also give these a go! ruclips.net/video/1YEF5vCuN0g/видео.html
Thanks Tom! Does this apply to SI joint issues as well?
It’s a part yes, you also want to be looking into overall stability too, side plank work and single leg balance work
@@TomMorrisonThank you so much! And still responding to questions on 3 year old videos? You're a very decent person.
@@Rid3thetig3r still recommend these things all the time! A lot of the techniques I use I have been using for 7 years 😄
Is it bad that i’m only 16 and began to experience sciatic nerve pain after an injury obtained while lifting a little over 2 months ago? I tried waiting out the pain for it to go away and everytime it felt close to disappearing it never did. I just had a terrible flare up, the worst pain i’ve ever had in my back, but when i found this video and practiced stretching along with icing, i’ve felt substantially better in a couple days. I am very scared of this injury ruining my athletic career, do you have any other tips, advice, or ideas on how to eliminate this pain and return to training like i have been, or will this completely change me?
Keep your head up young bro, dont even think about things like that. (FOCUS ON THE NOW)
How are you getting on now? I would totally suggest a good coach for everything that you do! It will help you to miss a lot of common mistakes!
It's crazy how people suffer through these pains and avoid surgery I would rather try the surgery first and then deal with the pain if it doesn't work why deal with the pain and try a bunch of stuff that's possibly not going to work opposed to doing a surgery and having better results I don't get it
@@TomMorrison late update i’ve been fine for around 7 months now and only experience mild flare ups sometimes
ok heres the thing, i havent done the full hour yet, BUT BUTT BUTT. a s i told u i have in both sides (yeah it sucks), but most ot the time its more in the left butt, leg, the right one actually doenst hurt that much, and when it doest in does in the right glute, anyway. when i have the right leg infront, i felt a little pain in the left butt, and when the left leg its infront i felt that the right obliques ar the hell tight, i must have TG there just when the bone meets the musscles when it gets squash it. so its a little more dificult to swith direction to the felt one infront to the right one, but not so sure if that its more hard cause that thighness in the obliques or it comes from the hip. any way ifetl that my right sides open more easy thatn the other one. i gonna givi a try, thank you so much, your promgram seems to be what i need i have some pain this last couple of years thanks to my hippermovility joins, so i am learning myselft how to addapt and prvent the pain, but this butt pain have been the hell hard for me (i am digital artist, so u may guess why) Thank you so much.
What i am guessin here its that since the piriforms does kinda the same job as the glute max, its get over used thanks to weak glutes, so that could be my situation here, and why i develop tg in that mussle in both sides i was just working on the glute mid, and kinda inpruve at least for some weeks :/
Have had sciatica on left side for years when i sit for 20 or so minutes lower back starts to hurt hopefully this helps
Keep moving from side to side! If you find this starts to give you relief you would definitely be worth trying SMM
Hello. Will this work if you have spinal stenosis?
Yes focusing on your hips is a big help, would be good to add some of our banded stuff too to add more strength?
"slipped disks" are actually just herniated, they tend to healing their own aswell
How long every day do i need to do this and how many times a day
Depending on how bad you are you may need to sit in it and move very slowly for around 20 minutes, if you aren’t too bad but it won’t leave you alone then 4 times a day for 5 minutes at a time is helpful
Mine is so bad right now that im in a wheelchair....i dont think i could do this
Surgery before you lose your leg once the nerve is gone its over get the surgery ASAP who cares about the medical bill if you can't afford it you can take it to the grave with you f*** it. It's already hard enough being human and dealing with pain and breaking everyday is ridiculous
How long should I do it for at once? A few minutes?
Spend 5 minutes at a time on it, try and accumulate 20 minutes throughout the day
@@TomMorrison thank you!
couldn't get into start position, not even close :-)
This will be the one for you then
ruclips.net/video/42s8tcC92qQ/видео.htmlsi=FLcKSSSI6Jym8CdG
From my personal experience... you have to avoid repetitive bending and lifting from the floor. That is what triggers it.
Moving and bending any way is totally fine though if your hips move well and you do good core work regularly, otherwise your back gets annoyed with repetitive movements
Are you meant to be fully seated on both sides? My hip lifts off the ground on the outer leg.
That’s ok! Everyone will have different levels with it, ideally if you can sit upright unassisted and not have major cramping in the hips you’re ok! You don’t need to be the “internal rotation champion” of the world 😄
@@TomMorrison thanks! I have what I suspect is snapping hip syndrome on one side so looking for all the hip mobility/strengthening I can find!
Sam this would be a good read too, that can be caused by multiple things for sure! Having something you know it happens with frequently as a test to have when doing drills also is handy to assess how you’re getting on with it
tommorrison.uk/blog/2018-12-19/the-complete-hip-conundrum
Are both of Jenni's cheeks on the mat? (it appears to be so) I've got a 2" gap on one side and probably 3" on the other (gnarly low back/SI joint pain on one side). Thanks!
Nah having a gap is very common don’t worry!
How often can this be done daily?
Twice a day for 5 minutes at a time is good
@@TomMorrison Thank you
😮👍
Yeh mein kar hi nhi sakta mujhe 3 saal se
Try this one! ruclips.net/video/42s8tcC92qQ/видео.html
What is with the thumbnail? I don’t understand why there is a topless woman
Sciatic nerve runs from the back, down the bum, down the leg 😁
For the algorithm 🤩🥰💪🫶😁😎👌🥸🤓🥳🫡
Thank you!!