The Sciatica Muscle (How to Release It for INSTANT RELIEF)
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- Опубликовано: 15 июл 2024
- Dr. Rowe goes over how to release the sciatica muscle.
If you're unfamiliar with the piriformis, it's a muscle that lies underneath the glutes and near the sciatic nerve.
When it becomes strained and inflamed, it can irritate the nearby sciatic nerve, causing sciatica symptoms (pain, numbness and tingling) down the leg. This is commonly known as piriformis syndrome.
What usually causes this is a blend of tightness and weakness in the glutes and piriformis muscles.
To make getting relief easy, this video will focus on lengthening and strengthening these muscles for both quick and long lasting sciatica relief.
Watch now and get instant piriformis and sciatica pain relief!
Chapters:
0:00 Intro
1:15 Muscle Release 1
3:41 Muscle Release 2
7:26 Strengthening Exercise 1
10:37 Strengthening Exercise 2
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Dr. Michael Rowe
St. Joseph, Michigan chiropractor
If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at www.BestSpineCare.com
Facebook: / bestspinecare
Twitter: / stjoechiro
Instagram: / drmichaelrowe
Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor
SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085
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#sciatica #sciaticarelief #sciaticaexercises
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Hi Dr Rowe. Can you do a video on swayback posture, please?
I’ve got rounded shoulders too!
All from office work :-(
Good advice, thank you for all your help❤
Elizabeth ☺️
@@thebaneofyourexistence.3377 ruclips.net/video/_ee8uz5cjNw/видео.html
As u have given the first exercise in shorts video ,I am performing this exercise last 8 month's . Before 8 month's I used to take painkillers every 7-10 days .with help of this exercise I got relief and never taken any painkillers in last 8 month's.doctors were unable to diagnose The disease (piriformis syndrome) even after performing MRI.thanks a lot❤
@@DrRowe you’re the best
Well that's crazy. I've had severe pain in my groin - hip and knee and around the top of my glutes for many weeks and for days it's been unbearable. I have been under a chiropractor for weeks and still no relief, yet I tried the first stretch you showed and the pain went almost immediately and has lasted all day. I cannot thank you enough you have helped me so much thank you.
Glad you're getting a lot of relief, and thanks for watching!
Amazing.
Still working at keeping the pain away 👍
Miracle! Truth, try this!
Just been diagnosed with arthritis in the hip and am waiting a hip replacement so this exercise also helps with bad hips 👍
Bloody perfect timing!
Dang I was thinking the same thing
For me too 😅
Me three!
Me four!
I just got back from seeing my physical therapist and she approved this stretch for me 😁
I have had back and leg pain for 13 years, consulted everyone, taken everything - watched this, did that, 40secs, no pain! Magical! I just hope it is repeatable. Thank you so much.
works for some not for every one..
The first stretch itself was fantastic! I have been having pain in this area for months, it miraculously went away...just by doing it once. Thank you so much ! I will continue to do these regularly.
I had Sciatica for four months oh my God I could hardly walk love this channel 👏👏❤️❤️❤️
Hope the exercises help!
Hands down the best stretchs and exercise. The first stretch almost took all the pain away.
Thank you. Will keep this part of my routine.
I agree. My pain went after doing just a few repetitions of the first stretch! You're saving the world one video at a time, sir! Thank you 🫡
Really helpful advice. I am 82 and left a long comment about my own leg pain on your previous video How to Instantly Fix Sciatica Pain from 9 months ago, so won't repeat it all here. I think the serious pain I have had in my right leg off and on this year focused on the knee and down the outside and back of the calf where the sciatic nerve branches, pain that made it difficult to bend my leg and forced me to walk with the right leg stiff, is probably a piriformis problem. This is really important to me and the stretches you demonstrate appear to really work and improve my quality of life. I just wanted to add, looking at the illustration at the beginning, that I am a serious golfer and practice a lot trying to improve my swing biomechanics. It is my main form of exercise and actually pretty critical to my well being. But golf clearly involves a lot of rotation of the hips as well as bracing against the right or back leg on the backswing and then shifting the weight from the back leg on to the front leg to begin the downswing. It sure does look like all of this pelvic rotation and shifting definitely involves the piriformis muscle and where it lies over the sciatic nerve. It is hugely depressing to think that the near crippling pain down one's leg might be the result of permanent deterioration of the spine and lead to permanent loss of mobility and an activity like golf that keeps me going. Loss of mobility has an ominous way of snowballing into early mortality. So to find practical, realistic advice and demonstrations like yours is a great help and source of hope and positivity. Thank you.
Hello Sir. Your comment strikes me as one worthy of a reply from the good doctor. I hope you get an answer from somebody. I am not a doctor, just another fella trying to understand my sciatic pain, which can be debilitating at times. It is a fairly new problem for me. My first bout with it came a year ago and lasted three weeks. About four months later it came back with increased severity and lasted 3 or four weeks. Now its back again and at times I can't stand up straight or walk because the pain is so awful.
I hope we both find the answers we need and that you are able to get back out on the golf course as much as you want. Good luck, Take care, Ed in TX.
May I comment on that calf pain? Is behind your knee extremely sore as well? Walking stiff legged can allow a Bakers cyst to form. To get rid of it sit on a higher chair and swing your legs back and forth, or ride a stationary bike where the pedals are below you. This will allow the fluid to be gently pushed out from behind the knee.
@@dianek3979Thanks for the advice. After I posted my comment, I had swelling and really bad pain in my right knee. Used some old crutches for two days until I was able to see an orthopedic surgeon. He took X-rays that showed my knee joint was okay in terms of space between the femur and tibia, then ordered an MRI. Turned out I have some age related wear and tear, frayed edge and a 5mm horizontal tear on the medial meniscus with a flap trapped in the “gutter” between the tibia and lateral ligament. The meniscii have no nerves but can irritate and inflame the synovial membrane that encloses the joint capsule, and that has nerves. This, as I have learned from research, is something that has progressed slowly over time with age plus 60 years of golf. I may have felt a twinge now and then without ever being aware what it was. Initially thought I would need arthroscopic surgery and the first surgeon agreed. But more research on RUclips showed that the surgical profession has modified its views and while surgical repair is necessary for traumatic damage, greater priority is being given to conserving meniscal tissue as much as possible to preserve vital shock absorption and load distribution functions and avoid erosion of the cartilage covering the ends of both leg bones to delay the onset of osteoarthritis. Particularly for patients over 70 treatment with pain and inflammation reducers like Voltaren and physical therapy is recommended instead of surgery. So that may well have been the cause of my lower leg pain. I have been doing physical therapy and using diclofenac sodium, which is Voltaren but not the brand. It is important to restore mobility to the knee and strengthen the quads, the leg muscles that support and stabilize the knee joint, as well as the hip muscles. This has almost totally eliminated any swelling and knee flexibility was so good they okayed my going to the gym to do the leg exercises I have done since 1985 but stopped in 2020 when Covid hit. Today I went to Planet Fitness and did them using light weights, and it went perfectly well. I now understand that I might always have another flare up if I trip or twist or overwork the knee, but the risk is minimal and can be reduced by re-strengthening the leg muscles. And also by losing a little weight. Anyway, I went into detail thinking it might be of use to you, and thanks for your suggestion (no cyst showed on my MRI). Take care.
I have tried the first exercise on this video today, and already noticing a big inprovement with my hip and leg pain. The first time for months that I have had no pain after a 2mile walk. I am very grateful to you for putting this out, thank you …
Glad it's helping!
Yes, same here!
Of all the ones I've seen, this is by far the best - easy to follow and provides relatively instant relief. My sciatica recently began to flare up, causing difficulty sleeping. Performed these with the help of cold packs and menthol cream (at 3 in the morning) and I almost feel better already. THANK YOU!
Yes. My pain went away after three or four days following your stretching guides. Thank you so much.
No fluff just straight facts and down to business, love it.
I went to chiropractor once & on the first visit, while I was lying down with my feet on the table & knees up, he shoved my knee down to the side & the pain was unbearable. When I commented on the pain, he told me it was my hip, that I would be needing a replacement soon. What an idiot. Ten years later, I still have not needed a hip replacement. Thank you for helping us over 50s licenwithout pains. God love and bless you for your kindness in sharing. Thank you again. Blessing upon you and your loved ones.
My sciatica flared up while I was putting up my Christmas tree. I could barely walk earlier. I immediately went to your channel and this helped immensely! Thank you so much!
Wonderful!
Thank you for this useful info. As one who has lived with sciatica for quite a number of years, and tried every stretch and strengthener imaginable (experienced yoga teacher), my massage therapy knowledge eventually led me to instinctively apply pressure to lumbar muscle trigger points (same side as sciatica nerve). THAT has relieved the pain nearly instantaneously and for long periods. My experience leads me to believe that sciatica starts in the lumbar region. Keeping the deep abdominal muscles strong helps to prevent the problem.
Glad you found a way that's giving you relief, and thanks for watching!
@@DrRowe I "second" truthbetold's massage and yoga thoughts, and as an entry to your best relief contest would add using a "pokie Goose Bump" style, hard massage ball to one's trigger-point of pain in the glute. Lie on the floor, place a ball under each glute, find that trigger-point and roll onto that ball for a bit until you hit the spot. Hold for a couple of breaths. breathe into the pain; then release. After years of practice with yoga and the variations of the wonderful stretches that Dr. Rowe demonstrates in the video, I would encourage everyone to give yourself 5 or 10 minutes a day to do some of these, especially when you have no pain, as a preventative.
try going for a bike ride that fixed my back problems:)
Thank you! I woke up after only 3 hrs sleep in a position that I couldn't get out of and had to call the hubby for help. Getting up to do these exercises RIGHT NOW!!
I have taught stretching classes, but I've learned new techniques from Dr. Rowe. Thank you.
Thanks for watching!
That first stretch is genuis! Never heard it or seen it before but it provided instant relief! Thank you!
Great to hear!
Dr. Rowe, you help thousands to feel normal again!❤
Glad the exercises are helping you, and thanks again for watching!
Wow, like really WOW! 😳 That toes in step stretch is unbelievable. I'v suffered sciatic pain for decades, never successfully managed to stretch it away- despite trying plenty of stretches. This stretch removed it completely first try! 🤯 I know there's strengthening work to do now. But, what an incredible relief that has given. Thank you sooo much 🙏
These are very good exercises to show people. I am familiar with the basic figure 4 stretch and the basic glute bridge and basic clam shell movement, but your variations look to be very helpful. I hope to try them out soon.
I've had sciatica for years out of all the stretches #1 is hands down the BEST! It's 3am pst I've been up since 2am in serious pain. This popped up & I thought let's give it a try again so happy I did. That's 1 pain area feeling better Thank You
I have had back pain for 34 years since 1989 when I "put my back out" lifting at work. I have to stretch every day and go for several bike rides a week to keep the back pain at bay. I also keep my back warm and watch my posture in everything I do from lifting to sitting. These stretches I will add to my extensive repertoire thanks for sharing. All 5 doctors I have seen over 34 years have all said "Exercise and make yourself stronger"
Thank you, Dr. Rowe! Each and EVERY ONE of your videos are excellent and helpful. Wish your practice was in L.A.!
Cause is a blend of tightness and weakness- that’s the key ! Going to use your exercises here and thank you !!
Hope the exercises help, and please give us an update soon.
I worked for over 20 years (as a surgical RN) with a neurosurgeon who performed a surgical release of the piriformis for chronic piriformis syndrome that did not respond to exercises. Anatomically, the sciatic nerve passes beneath the piriformis in 83% of the population. In the other 17% it passes through the piriformis muscle either in part or completely, predisposing that subset to sciatica. In many cases, exercise does not correct the condition nor does it relieve the pain. The surgeon I worked with had a success rate of over 90% with his procedure. He divided the gluteus to gain access to the piriformis and dissected the muscle from around the sciatic nerve, creating a window that relieved the pressure from the nerve. The skin incision was slightly "S" shaped and about 2 inches long, and recovery was rapid. He retired over seven years ago and I retired four years ago.
Extremely interesting.
I'm wondering if I'm in the 17%. Along with other issues.
Artificial hips and 4 hip surgeries on the side the sciatic causes me 11 out of 10 pain, bad back, arthritis in the area of the sciatic nerve coming out of the spine, who knows what else. Sciatic nerve pain since my very fist bone graft in that side. Just getting worst. Sitting can be hard on it. If it wasnt for gabapentin, I wouldn't be walking and in 11 out of 10 pain 24/7
I sure hope he trained others to do this surgery before he retired! Also, it would be great if he published his findings in a Science Journal as well!
He sounds like an amazing surgeon that relieved a lot of people from excruciating pain! As his nurse, keep spreading the word!
Surgery should be last option behind weight loss fitness stretching and other work involved strategies. Too many of us want the quick fix where the vessel is unsound. Surgery is often not fixable if it isn't sucessful
@@WayneWatson1 I had horrible piriformis pain + disc hernia on the sciatic. Sitting was possible for only 10 minutes max.
Physio exercises helped me get better but it was incremental. At that rate it would have taken me 20 years to be pain-free.
Then, I discovered a German therapeute who applied pressure. I tried it at home and the relief was instant! Only lasted for 30 minutes, but with each exercise, the pain-free phase lasted longer - 2 hours, 6 hours, 1 day... And after 3 months, I didn't need it any more. (Daily stretching is still important, though, otherwise the pain comes back a bit when I sit too often too long.)
My recipe was: lie on my stomach, try to locate the pain in the buttock muscles and then have someone press a pointy elbow at that exact same spot. Even better: circling a little bit. That hurts a bit (go up to 8/10 max), but it's a good pain. When the pain lessens, more pressure on the point. In my case it took 2-5 minutes. Breathe evenly in order to not contract the lower back too much.
In fact, this exercise loosened the fasciae that literally glued the piriformis to the sciatic nerve and the neighboring muscles.
Maybe you could give it a try and tell me if this helps ! It might not work for everyone, but maybe for you. Wishing you all the best !
PS : This video blew my mind: ruclips.net/video/kNZHb1R6fdI/видео.html
Nice, this was the stretch I needed
Hope the exercises help!
@@DrRowe your expertise is greatly appreciated, thank you sir 🤠
I had a day off work yesterday due to siatic pain. I found your channel this morning before I was about to call in for another day off work… did the exercise now I’m off to work. 🙏😊
One of the best channels on RUclips. Thank you for sharing yourknowlede.
Thanks so much for watching!
Ah, the Piriformis... I am a 10+ years Piriformis syndrome sufferer and I swear the pain can drive you absolutely spare! It is also very difficult to balance strengthening exercise and stretching.
I agree Need to strengthen
I am going to go more gently by cutting the exercises back to beginner level and see how I go with a LOT of stretching time instead
Just wanna Thank You on your incredible videos because people who are actually in pain whether it’s sciatica, lower back or things of that nature you’re a god send
Glad you found the channel, and thanks for watching!
The U.S. Navy has incorporated a few of these exercises and techniques into their official physical fitness and training program. They work!
Interesting!
You are awesome to create and share your knowledge with us. Respect!🙏🏽
Happy to help, and thanks for watching!
DR. ROWE DOES SOME.FINE WORK
Oh my gosh! Thank you for this video! The pain is sometimes unbearable and this helps so much. 😊
Thanks! I was in pain a lot I was following your video Now the pain is gone U the best👍👍
God Blessed 🙏
Those stretches are very helpful, cool video!!!
wow that first stretch when I leaned back with a neutral spine really put the best stretch ive ever felt on my hip abductors, they must be really tight, Felt amazing.
Really helpful
Glad to hear that!
❤ You are the best!! Thank you for all the helpful information. I tell everyone I see in pain about your channel. You are seriously a gift to us all!!
Thanks for watching and sharing!
Thank you so much for your video. I have had amazing relief from almost unbearable pain. You are very kind for offering your knowledge.
Happy to help!
This helped sooo much! Thank you!
Wow these exercises really do work, you can feel the muscles fire and yes feel relief. Been dealing with this piriform muscle and sciatic nerve pain for months with no help from the chiropractor. Thank you!!!
Glad the exercises are helping you!
I’m generally a skeptical person, especially about claims of “instant” this and that. But I’m also fed up with high levels of of butt, hamstring and calf pain accompanied by tingling toes so I was willing to try just about anything to get relief.
With all honestly… I’ve been doing other vids regularly but after doing the first two stretches, I sincerely felt more immediate relief than I’ve had in 3 weeks! This is crazy! My toes stopped tingling and my butt and calf are not as painful. My hamstring is still tight but I just noticed after an hour of doing the exercises that I’m walking WITHOUT a limp! This is amazing. I’m so grateful. And amazed. Thank you! ❤
Glad the exercises are helping you, and thanks for watching!
Thank you, that really seemed to help in the short term, I'll keep doing this to see the long term effects.
I had pain for almost three months. I just tried these exercises twice, and my pain relieved each time. I hope it works in the long term as well. Thank you, even if it only worked temporarily.
Hello, I have been really helped by your genius. I'm wondering if you would consider doing a video or two that I can exercise along with you for daily maintenance. Like a continuous yoga video, but with a mix of your most effective exercises you wish your clients did every day... you have saved me so much pain and disability and I hate to ask you to do more work! But I could really use this "go to" video to keep myself pain free into my 60's and 70's. Please consider this. And thank again for all you do!
Hi Dr. Rowe, I used to live in St. Joseph, Mi. Thanks for the exercises. I am doing them and looking forward to less pain.
Thank you!!! Been struggling with this pain for a few months now.
Thanks for watching!
super helpful for someone that sits too long on the computer! thank you!
Thank you Dr. Rowe! Wonderful stretches for my sciatic pain. You are the best. I have most of your videos bookmarked. I've almost gone to urgent care a couple of times because pain is so intense, not knowing for sure what is going on. But I think these stretches help and will continue using them. If pain gets worse, I may have pain checked out.
Thank you for these exercises.
Dr Rowe I love you. I needed this video today. Thank you. Regards.
Thanks for watching!
That second exercise with you in the chair works wonders. Such a simple but effective exercise. Thank you.
Glad it helped!
Thanks for showing us I am one of them which I have lower back pain your Excuses are great thanks .
this doctor is so good at this exercises .
Greetings from South Africa 🇿🇦. Absolutely amazing video. Its exactly what I needed right now with my pain. Thank you.
I have severe arthritis in my pelvis
I am on 3 different pain medications just so I can walk !
I will try these stretches daily , perhaps I can get relief. If not complete, lack of pain , any relief is welcome.
Mike.
Thank you, your channel has been incredibly helpful to me 🌟
Thank you Doc for sharing it has been very helpful
Great video
Thanks for posting it
Always good! Thank you!
Omg this is the exact pain I'm experiencing, thanks for the guide doc ill do this everyday!
Hope the exercises help you for a long time to come!
So helpful and glad to find your channel! Thank you!
Glad you found the channel, and thanks for watching!
You did a great job by explaining and demonstrating in a very simple way to understand. An d a BIG thank you to you as I do have some issues that just gone by following your instruction. Thank you so much!! That hip pain will always came back if i started to exercise regularly. Eating me more than 30 years...Been relying on pain killers but its still there.
Hope the exercises help, and thanks for watching!
This exercises really help! Thank you, Doctor! 👍👍👍
This was amazing
Wow thank you Dr.Rowe.
These exercises really help me alot 👍👏💜
Glad the exercises helped!
Thanks doc I feel the comfort instantly
Wow, this worked instantly gave me relief from the pain thank you I will attempt ech day from now on
Very timely! Thanks Doc!
Thanks for watching!
It works. Great instruction and illustration, easy to follow. Thank you very much.🤩
Glad it helped!
This is some relief on my sciatic nerve, appreciate the tutorial stretches
Absolutely and awesome feeling straight after my stretch.
Really appreciate your video
Glad it's helping you!
You are amazing, greetings from Switzerland. Thx for your great work.
Great entertainment and happy new year to you and your family , Chris !🎉
I am a fitness trainer here in Pakistan 🇵🇰 Islamabad.....
I am so thankful to you because your videos are helping me to solve fitness problems of my clients.....
Love 💕 respect from Lahore Pakistan 🇵🇰 Islamabad
I really needed this thank you
Wow these are the best exercises I have seen. I have arthritis in my hips and have had horrible falls throughout my life, including fractured tailbone twice at least. So many exercises I have tried are just too painful and I get really discouraged. No pain meds of any kind and I am in constant pain and of course very difficult to sleep. I use a plain accent below in between y knees. I purchased an orthopedic pillow from watching a chiropractor on YT, but it didn't work for me at all. Thank you so much and new subbie :)
HVALA VAM, NA DOBRIM SAVJETIMA!! LIJEPI POZDRAV
Hello dear, watching your Vlogs almost one year, my sciatic pain has relived, my hole family members watch you, blessings and ❤
Glad you're getting relief!
Can't wait to try these! My PT felt like an absolute joke and only made my pain worse. Now they wanna solve my pain with shots. Not my jam, thanks for much better options!
Great exercis
Great video and great advice. The first exercise produced immediately results for me. Thank you. 😊
Thanks for watching!
excellent presentation
Hi DR, tank you for your help, your exercis is helping me alot, I do your traning every day🌹🌹🌹🌷
Great vid!
I have stenosis at l5 s1 due to spondy. It causes a feeling of pressure on the outside of my foot like someone slightly squeasing it. Hoping this exercise may help with that. Hope I am targeting the right spot. Thanks for your insite and clear instructions. You always seem to have exercises I have never seen before👍
Thank you so much for all of your help
Thanks so much for watching!
God bless you, this video will help many people suffering from sciatica
I hope so!
Thank you so so much for your videos ❤❤
Works great for me. Thanx doc!
Thank you Dr Rowe...👍
Thanks for watching!
Thanks for making these videos
THANK YOU for supporting the channel! - Dr. Rowe -
Great exercises
Good great. Will try thanks
Thanks for watching!
Thank you so much. Love to watch your videos. 👍
Thanks for watching!
God bless you dear , very helpful in different things
Excellent. Thanks.