Thanks so much for watching! Want to pinpoint the source of your back, butt, or sciatica pain without needing expensive images or a specialist? 🔥Grab my FREE “Better Than an MRI DIY Diagnostic Guide” here 👉 www.drcharliejohnsonpt.com/diyguide
Thank you so much. I am in very good shape with extreme pain in my piriformis. I was stretching, strengthening, icing and heat, taking pain pills and creams and other things only to felt more pain every night. I tried the pillow between my legs last night and had no pain for the first time in a while 🙌
Great information to do self analysis. I use a firm pillow Between my knees, and rest my top foot on a smaller pillow; however, now I see the benefit of using the pillows between the feet. Glad I found this.
Thank you! In pain after working tax season and even the pillow truck with ankles may help tonight..my life getting more balanced again thankfully should help! Will keep watching your vids!!😊
I had developed sciatica nerve pain on my left buttock and leg this summer. I think it was caused by my job, I work very long hours and stand with the pressure on one hip most of the time. I had been trying different exercises and I have come to conclusion that stretches were not good remedy or treatment. I needed to strengthen my core and the clam exercise was probably the most effective one to relieve the pain when I get it sometimes a few hours a day. Then recently during my break from working, actually started with my vacation 2 weeks ago, I had noticed I had less occurrence of the sciatica pain, maybe it was a result of my relaxation and no stress in combination with continue to do the clam exercise every day. So the last 3 weeks of not working, and taking lots of rest and laying down on the couch as well as clam exercise, I have almost eliminated the sciatica pain completely. It was horrible to experience the pain unexpectedly every day during the summer, I was so worried that it might last for years.This video definitely has good effective tips to treat the sciatica. I definitely had bad sleeping positions and standing too much everyday was the cause of it. Now I want to permanently get rid of it and be more aware of proper sleeping and standing or sitting positions.
Hey thank you so much for sharing I will start thé clamshell exercise i have sciatica nerve pain in both sides Yesterday i walked increased m'y foot steps thé sciatic nerve pain got t'il thé foot heel 😭😥 M'y IS piriformis syndrome got injured from leg curl machine i stood bended black
This is the single best video I have ever watched. I was not sleeping and was in a total state of panic. I felt like I was losing control of my life. I now pay attention when I’m in bed to the number four. Several times I noticed that I was doing that and I corrected it and I slept with a pillow between my knees and ankles. I am now pain-free. I can’t even thank you enough. Thank you from the bottom of my heart. ❤
Hey Madelon! Sorry to hear- no fun. Yes, lots to consider. Consider it like a puzzle... one piece at a time.. and with each new piece things start to unfold. Let me know if ya get stuck or are interested in some help. No pressure, but I consult with folks worldwide and would love to review your case/see if I can help. Apply here if you're interested. www.drcharliejohnsonpt.com/apply
This (along with your other videos) has saved me. I would end the day with some improvement, then wake up in terrible pain, not thinking about my sleep postures and what I was doing with my affected side. Thank you!!
Thanks for watching! Want to learn the exact process I use to help people with piriformis syndrome & sciatica pain heal naturally? 🔥Register for my FREE “Beat Butt Pain Workshop” here 👉 www.drcharliejohnsonpt.com/freeworkshop
Ah ha! Another person on the planet who says NOT to stretch and overly stretched muscle. I thought I was the only one. Thank goodness your video popped into my feed. This is fantastic. I’m a massage therapist and yoga instructor with a personal training background and most of my clients end up on my table because of pain somewhere, and many times, if not neck/shoulders/upper back, then it’s low back, hips/buttocks. And these same clients tell me they stretch and stretch and ask me what stretches they should do and I say “stop stretching. Why would you stretch and overly stretched muscle? It’s like further stretching a maxed-out rubber band; you’re not going to achieve relaxation.” Thank you for giving me videos to share with my clients. I subscribed.
I do figure 4 all day and at night, but don’t think I could stop this now. I have had this pain in my hip for 2 years. thanks for opening my eyes to my mistakes.
I also find it hard to beak the habit. It helps to be aware so when I wake up in figure 4 I move but I always seem to return to figure 4 while asleep so I now tie my legs together just above the knees. And that’s how I sleep many nights. Kinda weird but It really works !
Wow! I'm glad with this video because I had been doing the yucky 4 position when sleeping. Now I know what I know and will consciously change it or tweak it. As usual, thank you Dr. Charlie!
I am a side-sleeper & found I was raising the shoulder of whichever side I was sleeping on in order to get the neck-head support I needed from my pillow (tend to prefer my right side over left). I discovered that this was what seemed to make me automatically "curl up" in fetal-like position (ie "4" shape) & that was making my sacral area ache/stiff when got out of bed in AM. Years ago I'd spent $50.00 & tried the 2 different sized special notched-for neck rectangular-pillows my chiro sold, but the distance from my neck to the pillows was too short to fit the notch properly. A few months ago I found that if I scooped up the edges of a now-slightly-flattened ~15."square pillow & put it under my neck that way & had another pillow above that, that kind of dove-tailed into it to support the part of my head that extended beyond the square pillow, AND I moved down in the bed so that the soles of my feet touched the footboard, AND I rested my top arm on the top side of my body (vs in front of me), I woke up w/out any pain➡ stopped sleeping in "4" position/no more pain for abt 6 mos!! BUT, then I washed the pillow & I haven't yet been able to get it back to same "slightly flattened" flattened depth or find a substitute & have had severe pain in right buttock/stiff pelvis/painful to move. Also noted when standing to do stationary tasks, I put all my weight on my right leg; often even lifting Left foot & leg. When I did your tests on painful side, I found/felt that the resulting tightness I felt in hips/buttock caused/ran-up as corresponding tightness @ mid thorax area, tops of shoulders, face muscles, jaw clamped, and top of my scalp➡ as if they're all the same band. Is this b/c the same nerve innervates them or b/c it is an established "pain pattern" from previous events? (I do have dx of Fibromyalgia) If you have time to reply, thanks very much❣
Mind Blown! Thank you for posting this vid. Your piriformis PT video and sleeping position video make perfect sense to me. I am going to try the weighted blanket technique. I now have a pocket full of hope. :)
Hey Gina! Thanks for watching. Glad I could help so far and give you a different approach. Let me know if ya get stuck or have specific questions. Here to help. Dr Charlie
Hey Kelly! Happy Sunday! Thanks so much for checking out my content! Appreciate it. Also, glad you've found it helpful- I do my best! Let me know if ya have any questions for me. Charlie
One cause of piriformis that im going through, and messes with me most winters, is swapping to much heavier bedding during the winter. This is important because in the deep depths of winter we can all spend a few more minutes daily laying in bed not wanting to get out of the warm bed, and for me once I'm up I lay on my back which causes by feet to go bow outward under the weight of the blankets and stresses my piriformas muscle out. Ive been in extreme pain for weeks but in the past few days I've focused on using a resistance band loops over my foot to a heavy table and doing reps turning my entire leg while standing with my right or left shoulder towards where the band is attached so I can get external and internal rotations released. Deliberately, but not painfully, load up the twist against the resistance bands counter pull and then slowly allow your foot/leg to twist back to normal. 5 times a set, twice a day, but start with one or 2 sets and do not over do it as you ramp back up to health or you'll have to start the process over.
You may have turned on a light bulb for me. A eureka moment? Too early to say. I have chronic pain in my hip flexors. Did a lot of stretching for 6 weeks in physical therapy and even visited a chiropractor for 5 weeks. Minimal relief. I always sleep in a figure 4, cross my right leg up on a pillow to my left as I lay on my left side. Back stretch feels good for a while. I tore my achilles (right) bike riding 4 years ago. Pretty much downhill since then. Mostly sedentary. Sitting at my computer and reading. However, now the pain sitting is progressively worse, so I lie on my back in bed. Eventually my right foot goes to sleep and my back aches. I am not doing all the stretches anymore as it wasn't helping. My quandary is I can't sit and can't lie down for very long. I like to cook, standing works for a while but then my back says sit down.
Thanks dr Charlie, first time in weeks that i can sleep without pain. I didn't realize that i make yucky postures while im sleeping. Thanks for tour amazing content, you are an awesome professional.
okay. thanks Doc! just to share a note on fig.4 sleep position. i found that this is a "go to" position for me because in many cases it starts out with a "stretch" that "feels good"... but ultimately isn't reducing my symptoms when I awaken. good tips here to put into practice. thank you!
Piriformis pain has lead to Plantar Fasciitis and stretching caused a torn upper lateral calf (below the knee). 7 months of never ending pain and puzzles. Been taking extra steps beyond stretching, like strengthening and found these videos. I sleep figure 4, on my back nightly! Considering a knee brace for the knee pain might also prevent me from going figure 4 at night (bending my knee).
Wow man! Sorry to hear- yeah this stuff is no joke and it’s easy to get confused/fall down the rabbit hole with all the various info out there. You’ve got some good ideas to start! Way to think outside the box 👍 No pressure, but would you be interested in my help? Would love to see if/how I can help solve the puzzle. If interested, I’d be happy to review your case. Best first step to see if it’s a fit would be to set up a time to chat with us here- www.drcharliejohnsonpt.com/apply Hang in there and thanks for checking out my content!
While I appreciate one of your suggestions to use a weighted blanket to prevent moving while sleeping, use caution as this is what caused me to experience major back spasms that lasted 10 pain and anguish-filled days! I flip and flop many times in the night and I used a weighted blanket my daughter bought me and I woke up in soooo much agony! I will try the other things you suggested for my piriformis - I think the worst part is the nerve pain that runs down my hip and into the side of my calf muscle! thanks for the info
Right side problem Pillow on left side so You are less likely to roll to the left into figure 4 position. Worked like a miracle 🙏 and worked this out by accident. But your video kind of confirms the figure 4 in bed position. Plus I think I kick/ run the right leg in my sleep .
I found my cure in two way s 1. By lying lengthways on the bed and rolling gently and slowly to the other side, keeping my arms close to my chest. This was the fastest pain relief for me. 2. I changed my mattress, it was this mattress where my problem started. I just wanted to let you know 😊
I've had piriformis issues for 25 years, symptoms began after being hit by a car. If I don't walk a couple times a day and do mild yoga to keep a range of motion the pain spreads to my knee and makes life miserable. I have to stretch after sitting or driving for long periods of time or I wake up with severe pain in my piriformis. Staying active and limber is key for me.
Hey Ann! Sorry to hear. No pressure, but 25 years is a long time to be dealing with pain... would you be open to me reviewing your case to see if/how I may be able to help you resolve this once and for all?
@@annwhite3235 hey! Of course- here to help. So, pretty straight forward. Basically, you visit www.drcharliejohnsonpt.com/apply - select a time to chat, and then follow instructions to submit a case review. There is no cost to the call or case review as I don't believe in charging folks without being confident I can help. I review all cases personally. If I don't feel I can help (for whatever reason)- then I'll reach out and let you know and we cancel the call. If I do feel we can help- then the intent of the call with us is to lay out a plan for what resolving this would require/look like for you and answer any questions you may have about the process we use to help folks. Make sense?
Since you mentioned a weighted blanket - I LOVE mine! But I realized that the tennis elbow I developed about the time I got it was literally from using one hand to pull it up when it slid off the side of the bed!! So be careful out there, Everyone :D
@@drcharliejohnson Wow, thanks for responding! I am so grateful to you for at least QUESTIONING the stretch. It is not healthy to be cynical, but skepticism with an open mind is always good. I am having what COULD be SIRVA symptoms in my shoulder after it was confirmed by two nurses and a doctor that my first poke by a newbie in a low car was too high and I am just wanting to DOCUMENT this in the rare case it might be related. My PT and ARNP seem skeptical and what I think of as likely overuse of my arm due to my hobbies could be that.... but they are giving me exercise when rest is what helps it. Oops I need to make this into it's own Comment not a Reply, sorry!
I've tried all of that, and pain is worse while in them. The only position that has helped me with piriformis is laying on my stomach. Something that is highly discouraged. I don't know what to do anymore
Hey Nicole! No worries. It’s all about finding what works for you. If laying on your belly helps- I’d recommend you do it. Not sure why anyone would discourage something that you feel is pain relieving. Would you be interested in some more help? If so, I’d be happy to review your case and see if/how I can help. Let me know either way 👍 Merry Christmas Nicole 🎄
This is my issue sleeping at night, some nights ok other nights so bad. Having hip bursitis left hip is normal but my right hip is bulging out causing discomfort all due to sleeping in that figure 4 position and on my tummy for a few years back not to mention right neck just constantly uncomfortable aching to this day. Such a mission to figure out
I found that the clamshell exercise absolutely cured my piriformis syndrome. I'm a huge advocate for yoga but after 6 months the stretching did nothing. My job is extremely active and the pain was emense whether I was standing, walking up and down stairs and sitting... everything hurt all the time...until I discovered the clamshell. I do however continue to sleep in the figure 4 position 🤭
@@maheshjayanth800 I started with 20 on each side :) make sure you do the exercise properly tho! ruclips.net/video/EG5_gXcfozw/видео.html I still have had absolutely no piriformis syndrome symptoms since I left this comment. I hope it helps :)
@@0famz If you're not sure if it's working. It's not working. Don't split hairs here and get glued to a certain motion/approach. Time to move on and find something else.
Ok, I have Bill’s problem with overcompensating for an old shoulder and rib injury. The past year I’ve been waking to some numbness and soreness and recently it became debilitating. Left side butt and upper thigh only. I am currently on a 6 day steroid treatment, waiting 3 weeks for a PT appointment in my area. My worst is in the morning, can’t get out of bed w/o a lot of screaming and groaning and hobbling around with a crutch during the day. Am going to try immobilizing myself and sleeping on my back with pillow under leg.
After watching other videos of yours a few days ago, I started to think that my pain was being fired during the day and sleeping times on the slighlest positions on which my piriformis was being even close to stretching (I had already stopped streatching before, but started to realize about these daily positions). So I noticed that my position for sleeping actually was also kind of stretching it. Then, three days ago I started using a big pillow between legs, and now I sleep painless. First night I slept almost the entire night, after three months of toss and turning. I found my pillow solution before watching this video, but just wanted to add that the 1# is very similar to what I did, and tell people to try it as you suggest. Thank you so much for sharing or your valuable knowledge.
Hi dr Charlie i have just done your exercises to shrink the piriformis thanks. Just needing the actual thigh tension to release (sciatica) which i know comes from the piriformis. I will join your workshop tonight as well thank you.
First I bought a leg wedge pillow and that helps part of the night but the past few days I have been sleeping in a blanket cocoon. Some of it is under my knee and the rest is around me, like a cat snuggled in a blanket. The blanket is very soft and marshmallow-ey.
2 things I do. I sleep with a long stretch pole between my legs, knees and feet if I want to sleep on my side. If I sleep on my back I tie my legs together just above the knee so I can’t lift one leg and end up in figure 4.
Hey! I hear you. I think your answer lies in- “properly positioned.” If you have pain with your legs in a certain position- then that is not the proper position for you at this time. There is no perfect “proper position” of your legs for sleeping. Make sense?
I'll admit I used to sleep in figure four on my back in the first diagram because I can't sleep on my shoulders. That could have definitely lead to the issue I have now. I have the pirformis issue because of a ham string stretch then I went massaging it. Bigg mistake!
I have been sleeping with a pillow between my knees and ankles for at least 2 months now and I still have pain in my left buttocks that flares up every night
@@JordynQueipo hey! "No matter how you lay" refers to only one of many variables (position)... physically at least 2 other variables need to be explored... Nighttime routine (what you're doing before you go to bed- mentally and physically) and surface... (mattress hard vs soft).. Do some detective work on these other variables. And let me know what you find. Also, no pressure, but if you're stuck- I'd love to review your case and see if/how I may be able to help. If you're interested in potentially working together- feel free to set up a time to chat with us here- www.drcharliejohnsonpt.com/apply Hang in there.
Very notable observation to be sure, thnxs brodhisattva ! It appears that suspending temporary sleep position for comfort for a rigid posture leads to long term lower back pain relief. Ive tried to mimic the Buddha's strait as an arrow sleeping on my right side and have noticed good results for vavk pain althought it hurts my neck
So sleeping in a figure 4 or P position can cause the pain since I always noticed my pain after a bad sleep ? Should I still stretch the piriformis when doing a mobility test it has less range of motion than the pain free site ?
half way between lying on front and side (either) painful leg straight other very bent, come to think of it it's a high 4, head on low pillow, one or both arms extended above head. makes the good leg bit sore eventually but get a couple of hours sound sleep even when in deep pain at 3am.
Which figure 4 position- 1 of stretch or shortening. Meaning some of these figure 4 positions stretch the buttock muscles. A few (like lying with leg flopped out) may actually shorten things a bit. Another logical reason why is because it stimulates elements within the muscle. Stretch reflex/muscle spindles. Often this causes a temporary distraction (for sake of keeping things simple) and can temporarily modulate pain- but key word is temporary.
@@tahakhan578 so for me, I had trained myself to sleep only on my back around 7 years ago after herniation 2 lumbar disks, as it was rhe only way I could sleep at that time. All these years later I still only want to sleep on my back. While I was slowly recovering from this bout of sciatica I started using a long wedge pillow and then moved to only a regular pillow under my affected leg. Then my doc gave me a round of Methylprednisone (6 the first day going down by 1 for 6 days) and 10 days after that I was 100% pain free. I'm also still in physical therapy and find that as long as I am carefully working out and strengthening my lower back, glutes and legs it is keeping pain at bay. I had to have orthovisc injections (I get them 2x a year for 12 years now) 2 weeks ago and didn't go to pt or work out for a few days and it started coming back a tiny bit but now it's gone again. 2 months almost 100% pain free! I hope you get some relief. Maybe talk to your doctor about an oral steroid pack. I didn't think it would work but it did, for now anyway.
I once got diagnosed with piriformis syndrome. I did physical therapy and we got the pain centralized in my butt it did go away but now it's back. This time it goes down the back of my leg and sometimes it makes my ankle hurt and even bothers my knees. It hurts to sleep on my side for some reason but if I sleep on my back the pain goes away.
Dug it. Although bob and Brad have a video that shows laying down on the stomach and raising leg to the side helps decrease sciatica symptoms. I’ve been doing it forever, but now I’m thinking that it’s possibly been irritating it further. Also my profile picture is me in a figure 4 😂
Hey Patrick! If it feels fine- no worries. But just something to think about. Consider all the time you spend in Figure 4- yup. Profile picture is figure 4! Something to consider! 👍. Thanks for watching
That's so weird.. I was just thinking this as I've just done that stretch.. it did ease it.. but now 10 mins later.. it's worse.. then watching this video .. I'm thinking oh oh.. and see your comment saying exactly what I'm thinking.. Having tried lots over the 10yrs I've had it.. I find stretch my inner thigh helps the most.. So
Hi Dr. Charlie Johnson, thank you for this video because it saved me from a longer and painful recovery! Now that the pain is about only a 2/10 and for about less than half of the day, how long would you recommend sleeping with pillows? Because now that I use a pillow while lying down, my back seems to hurt more than without it, but I don’t know if that risks me triggering the piriformis muscle again.
Strange thing for me, i am still struggling to find out what i have after multiple visits to doctors and multiple MRIs. The thing is that i can only sleep in an elevated figure 4 position in order to not feel pain. Is there a reversed piriformis syndrome condition or something ?
Hey! Thanks for watching. What you’re describing does occur sometimes- and that’s okay. Honestly, I don’t put much weight on “what this means” diagnostically but rather simply take the feedback you’ve gathered and begin to use it. I’d sleep like this if it helps and go a step further… how could you take this sleeping position and turn it into a safe motion that you could use as medicine? Sounds like we need to do a bit more detective work- that’s all. No pressure, but if you’re interested in some help- I’d be happy to review your case personally to see how I may be able to help. I’d you’d like- visit www.drcharliejohnsonpt.com/apply - Select a time to chat, then follow instructions to submit details of your specific case. Okay? Hang in there and thanks for watching!
Hey David! Thanks for watching. Be cautious of jumping to solutions- without understanding if and why they make sense for you 👍. Doing without logic can be dangerous especially when playing with pain.
No, video starts when the video starts (0:00)... skipping the why to arrive at the what will hinder your understanding of how to apply the concepts set forth in this video... principles > tactics
@@drcharliejohnson if you consider filler as the start of the video. But you don't get to the topic until around the 9:00 mark. Other people have mentioned it too. Maybe listen to the feedback your audience is giving you instead of being defensive
Dr Johnson, Ive had a MD about 14-15 months ago. I was just starting to feel 85-95% at about 13 months and Ive had a flair up that I have managed. It is just in my glutes and not shooting down both of my legs. Just mainly in both glutes but nothing sharp. Just a really deep ache that is alot more of discomfort than pain. I would love to work with you. How do I go about some online coaching?
I have pain and stuck around left SI joint, everyrhing is stuck and psoas very hard and strong. Left hip 0,5mm higher than left. Stress fracture in the pelvis left side on top of it
Hey - sorry to hear. Sounds for sure that if may be hip or pelvic related as it seems like that left side is both stiff and painful. What have you tried for treatment? What do images suggest as to the health of the hip joint on your left side?
There is a fracture left front of the pelvis. But all the muscles hurt, gluteus, piriformis, around hip also and stuck psoas. They said now rest for 2months en no excercises. Si joint is totally blocked that i feel. Left hip 0,5mm higher dan the right side on scans
This didn't really answer HOW you should sleep. Weighted blanket doesn't answer anything. You could just lay wrong and be weighted down with that blanket. So which is it? Pillow between legs but long enough to also do the feet? What about laying on back but with a wedge under your legs to they are slightly bent and elevated hence flattening the back and relieving pressure on it
Hey! Thanks for watching. No one but you can answer how to sleep. I give insights and teach concepts so that you can apply them to find what works best for you. There is no right way to sleep.
I think the weighted blanket is a good suggestion. In my case it helps keep the long pillow in place that I have between my knees and ankles. It also helps me to sleep on my back sometimes because it’s a nice bit of weight on you to keep you in this position longer. As Charlie says it doing the detective work to help put the pieces of the puzzle together.
I’m 31 weeks pregnant and haven’t slept for 2 days already due to this.. I cannot sleep on my belly and laying on my side with a pregnancy pillow between my legs only hurts after 10 minutes of sleep I’m going insane.. I cannot lay on my back either I’m just stuck
Dr. Johnson, can you also provide more videos if you ever have the time on types of movements to help with and ways to sleep when having spinal stenosis? I have referred back to your previous videos on the it, but they were mainly signs and symptoms. Thank you.
Hey Buster- will look into creating this... but honestly, find what feels comfy- and don't feel like you have to avoid belly sleeping. If it feels good- do it!
@@drcharliejohnson Yes, I saw a video from PT's that said 'sleeping on your belly is the worst thing for your back' and so I lost about three weeks sleep trying to sleep on my back and side. Finally I said the hell with it, and got at least six hours sleep before discomfort wakes me up. The hell with that advice, its belly sleeping for me for awhile.
Nothing is comfortable. I'm waking up in pain and then unable to get back to sleep, uncomfortable I spiral into fits of crying because I can't escape the pain, but I need to sleep for work and so the pain isn't worst the next day. I don't know what to do. I used to side sleep, I tried pillows between the knees, ankles, and taught myself to sleep on my back. under the knees hurts my buttocks, under the buttocks and knees hurts my thigh. there is no arrangement that doesn't wind up hurting something. I can't get more than 5 hrs without waking up in pain on the best of nights and it sometimes takes hours to fall back to sleep. I'm running out of sick days @@drcharliejohnson
My PT has given me this figure 4 but I am stretching it. In other words I lift the crossed leg up to the other side, and it relieves pain. So, I am not sure how this can cause or create the piriformis syndrome.
Hey John! Figure 4 might be okay for you (and may even relieve the pain temporarily). But, is it resolving your pain overall? Or does it seem like temporary relief? Let me know.
@@drcharliejohnson It is only temporary. The doctor I saw diagnosed it as Sacrolitis, and prescribed Physical Therapy. However, when I went to the PT, they did a bunch of tests and they felt it wasn't Sacrolitis but piriformis syndrome. I have taken steroids and meloxicam and they are not doing anything for the pain. I wake up around 2 in the morning with extreme pain in the buttocks and leg area. It feels like someone is trying to tear my leg out of its socket. The Dr did x-rays and showed nothing on the X-ray. So I do not think that this is the case. Before this happened I had a herniated disk which the physical therapist was able to solve with something Dry needling. This dry needling was majic for my herniated disk but it is not helping for this recent problem. I can only walk a few steps and then the pain becomes intense. When I am sitting the pain is low and nagging on my lower back or buttocks area. My PT suggest I should go back to the Dr, and ask them to do an MRI, but at the same time, she did say that is is very hard to distinguish between the back and hip problems with an MRI.
I always feel bad whenever i sit in a soft couch and when I sleep in soft bed? I'm more comfortable sleeping on the floor and doing this for 3 years now. I got my back injury 8 years ago doing wrong posture on dead lift while working out. Please help me I'm having problem find work because of this problem as I can't sit longer period of time and sometimes i feel relieve when i crack my back when doing some stretching. I can't even lift my baby because im so worried and doing my normal routine. can you help me on this problem Doc?
I’ve been in pain now 6 to 7 weeks and on medication.and don’t want to be .yes it helps with the pain .but every morning I wake the pain is still their .I all so sleep in the figure 4 and have done to take away the pain so I’m wondering if I sleep will this work.I have now back pain what so ever only in my left bottom cheek and down half my leg.this has all so stopped me from what I love the most which is the gym.it really is taken my happiness away slowly but surely.
@@drcharliejohnson this has done wonders for me and have been doing it the last 3 days and I’ve all so cut down my medication since carrying out your exercises.AMAZING.I no it’s only early days but It feels so much better ruclips.net/video/VH76dMUSmIs/видео.html
@@livelifeentertainment check the link out which I’ve added from Dr Charlie Johnson.it is horrible.and I hope you find a way like I have .theirs always a way out of it.baby steps my friend
Ive had this on the left down to my ankle but then it also moved over to the right but less pain then the left. Ive tried streching for months massge balls and strengthening but when i do the exercises recommended the next day i only feel worse. Ive altogether stopped going to the gym. I cant drive either. Im stuck and dont know how to fix this. Im considering steriod injections.
I have surgery secondary to multiplehreniateddiscL34/L4/l5iamfiveweekspostopiampttherapywearingmybackbraceandcanetowalkisawyournoteshowtosleepwithwithpyriformissyndomeiwillfollowyouradvisethanks
![I.N "HALLUCINATION" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/n5B5q1Hwt_U/mqdefault.jpg)
![Your Piriformis Isn't Tight, it's WEAK! [4 Exercises to Get it Strong]](/img/1.gif)
Thanks so much for watching! Want to pinpoint the source of your back, butt, or sciatica pain without needing expensive images or a specialist? 🔥Grab my FREE “Better Than an MRI DIY Diagnostic Guide” here 👉 www.drcharliejohnsonpt.com/diyguide
Thank you so much. I am in very good shape with extreme pain in my piriformis. I was stretching, strengthening, icing and heat, taking pain pills and creams and other things only to felt more pain every night. I tried the pillow between my legs last night and had no pain for the first time in a while 🙌
Great information to do self analysis. I use a firm pillow Between my knees, and rest my top foot on a smaller pillow; however, now I see the benefit of using the pillows between the feet. Glad I found this.
@@franciscrisp6245 awesome! Glad this was helpful- let me know if you need more help or get stuck!
Dr. Charlie
Thank you! In pain after working tax season and even the pillow truck with ankles may help tonight..my life getting more balanced again thankfully should help! Will keep watching your vids!!😊
I had developed sciatica nerve pain on my left buttock and leg this summer. I think it was caused by my job, I work very long hours and stand with the pressure on one hip most of the time. I had been trying different exercises and I have come to conclusion that stretches were not good remedy or treatment. I needed to strengthen my core and the clam exercise was probably the most effective one to relieve the pain when I get it sometimes a few hours a day. Then recently during my break from working, actually started with my vacation 2 weeks ago, I had noticed I had less occurrence of the sciatica pain, maybe it was a result of my relaxation and no stress in combination with continue to do the clam exercise every day. So the last 3 weeks of not working, and taking lots of rest and laying down on the couch as well as clam exercise, I have almost eliminated the sciatica pain completely. It was horrible to experience the pain unexpectedly every day during the summer, I was so worried that it might last for years.This video definitely has good effective tips to treat the sciatica. I definitely had bad sleeping positions and standing too much everyday was the cause of it. Now I want to permanently get rid of it and be more aware of proper sleeping and standing or sitting positions.
Hey thank you so much for sharing
I will start thé clamshell exercise i have sciatica nerve pain in both sides
Yesterday i walked increased m'y foot steps thé sciatic nerve pain got t'il thé foot heel
😭😥
M'y IS piriformis syndrome got injured from leg curl machine i stood bended black
This is the single best video I have ever watched. I was not sleeping and was in a total state of panic. I felt like I was losing control of my life. I now pay attention when I’m in bed to the number four. Several times I noticed that I was doing that and I corrected it and I slept with a pillow between my knees and ankles. I am now pain-free. I can’t even thank you enough. Thank you from the bottom of my heart. ❤
Awesome! Glad I could help. Sometimes the smallest tweaks make the biggest difference!
I have a terrible time falling asleep. Pain starts right up. Figure 4 is definitely there. You gave me so much to think about!
Hey Madelon! Sorry to hear- no fun. Yes, lots to consider. Consider it like a puzzle... one piece at a time.. and with each new piece things start to unfold.
Let me know if ya get stuck or are interested in some help.
No pressure, but I consult with folks worldwide and would love to review your case/see if I can help. Apply here if you're interested. www.drcharliejohnsonpt.com/apply
@@drcharliejohnsonis there a cure for piriformis? Is there away to get rid of it completely? Any remedies?
This (along with your other videos) has saved me. I would end the day with some improvement, then wake up in terrible pain, not thinking about my sleep postures and what I was doing with my affected side. Thank you!!
Awesome! Way to go!
Thanks for watching! Want to learn the exact process I use to help people with piriformis syndrome & sciatica pain heal naturally?
🔥Register for my FREE “Beat Butt Pain Workshop” here 👉 www.drcharliejohnsonpt.com/freeworkshop
Ah ha! Another person on the planet who says NOT to stretch and overly stretched muscle. I thought I was the only one. Thank goodness your video popped into my feed. This is fantastic. I’m a massage therapist and yoga instructor with a personal training background and most of my clients end up on my table because of pain somewhere, and many times, if not neck/shoulders/upper back, then it’s low back, hips/buttocks. And these same clients tell me they stretch and stretch and ask me what stretches they should do and I say “stop stretching. Why would you stretch and overly stretched muscle? It’s like further stretching a maxed-out rubber band; you’re not going to achieve relaxation.” Thank you for giving me videos to share with my clients. I subscribed.
Hey! Yes, us “aliens” to exist 👍 thanks a million for sharing my content with your clients. Way to think differently and challenge the status quo 👊🏼
I do figure 4 all day and at night, but don’t think I could stop this now. I have had this pain in my hip for 2 years. thanks for opening my eyes to my mistakes.
I also find it hard to beak the habit. It helps to be aware so when I wake up in figure 4 I move but I always seem to return to figure 4 while asleep so I now tie my legs together just above the knees. And that’s how I sleep many nights. Kinda weird but It really works !
Wow! I'm glad with this video because I had been doing the yucky 4 position when sleeping. Now I know what I know and will consciously change it or tweak it. As usual, thank you Dr. Charlie!
Yucky figure 4 is common! Glad I could help you “see” it Lark! Keep applying the concepts 👊🏼
I am a side-sleeper & found I was raising the shoulder of whichever side I was sleeping on in order to get the neck-head support I needed from my pillow (tend to prefer my right side over left). I discovered that this was what seemed to make me automatically "curl up" in fetal-like position (ie "4" shape) & that was making my sacral area ache/stiff when got out of bed in AM. Years ago I'd spent $50.00 & tried the 2 different sized special notched-for neck rectangular-pillows my chiro sold, but the distance from my neck to the pillows was too short to fit the notch properly. A few months ago I found that if I scooped up the edges of a now-slightly-flattened ~15."square pillow & put it under my neck that way & had another pillow above that, that kind of dove-tailed into it to support the part of my head that extended beyond the square pillow, AND I moved down in the bed so that the soles of my feet touched the footboard, AND I rested my top arm on the top side of my body (vs in front of me), I woke up w/out any pain➡ stopped sleeping in "4" position/no more pain for abt 6 mos!! BUT, then I washed the pillow & I haven't yet been able to get it back to same "slightly flattened" flattened depth or find a substitute & have had severe pain in right buttock/stiff pelvis/painful to move. Also noted when standing to do stationary tasks, I put all my weight on my right leg; often even lifting Left foot & leg. When I did your tests on painful side, I found/felt that the resulting tightness I felt in hips/buttock caused/ran-up as corresponding tightness @ mid thorax area, tops of shoulders, face muscles, jaw clamped, and top of my scalp➡ as if they're all the same band. Is this b/c the same nerve innervates them or b/c it is an established "pain pattern" from previous events? (I do have dx of Fibromyalgia) If you have time to reply, thanks very much❣
Thanks!
Mind Blown! Thank you for posting this vid. Your piriformis PT video and sleeping position video make perfect sense to me. I am going to try the weighted blanket technique. I now have a pocket full of hope. :)
Hey Gina! Thanks for watching. Glad I could help so far and give you a different approach.
Let me know if ya get stuck or have specific questions. Here to help.
Dr Charlie
I love the way this guy explains everything. Very detailed and breaks things down.very interesting ❤❤❤❤❤
Hey Kelly! Happy Sunday! Thanks so much for checking out my content! Appreciate it. Also, glad you've found it helpful- I do my best!
Let me know if ya have any questions for me.
Charlie
Will do got something going on with my body ill find out soon. Thank you. And it all started with a cat bite 8 months ago..lol😁😁😁❤️
One cause of piriformis that im going through, and messes with me most winters, is swapping to much heavier bedding during the winter. This is important because in the deep depths of winter we can all spend a few more minutes daily laying in bed not wanting to get out of the warm bed, and for me once I'm up I lay on my back which causes by feet to go bow outward under the weight of the blankets and stresses my piriformas muscle out. Ive been in extreme pain for weeks but in the past few days I've focused on using a resistance band loops over my foot to a heavy table and doing reps turning my entire leg while standing with my right or left shoulder towards where the band is attached so I can get external and internal rotations released. Deliberately, but not painfully, load up the twist against the resistance bands counter pull and then slowly allow your foot/leg to twist back to normal. 5 times a set, twice a day, but start with one or 2 sets and do not over do it as you ramp back up to health or you'll have to start the process over.
You may have turned on a light bulb for me. A eureka moment? Too early to say. I have chronic pain in my hip flexors. Did a lot of stretching for 6 weeks in physical therapy and even
visited a chiropractor for 5 weeks. Minimal relief. I always sleep in a figure 4, cross my right leg up on a pillow to my left as I lay on my left side. Back stretch feels good for a while.
I tore my achilles (right) bike riding 4 years ago. Pretty much downhill since then. Mostly sedentary. Sitting at my computer and reading. However, now the pain sitting is progressively worse, so I lie on my back in bed. Eventually my right foot goes to sleep and my back aches. I am not doing all the stretches anymore as it wasn't helping. My quandary is I can't sit and
can't lie down for very long. I like to cook, standing works for a while but then my back says sit down.
Thanks dr Charlie, first time in weeks that i can sleep without pain. I didn't realize that i make yucky postures while im sleeping. Thanks for tour amazing content, you are an awesome professional.
Glad I could help Rene! BOOM! Appreciate you watching my channel!
9:30 the useful info starts
okay. thanks Doc!
just to share a note on fig.4 sleep position. i found that this is a "go to" position for me because in many cases it starts out with a "stretch" that "feels good"... but ultimately isn't reducing my symptoms when I awaken.
good tips here to put into practice. thank you!
Hey! Let me know how things go for you- keep me in the loop Wayne!
Piriformis pain has lead to Plantar Fasciitis and stretching caused a torn upper lateral calf (below the knee). 7 months of never ending pain and puzzles. Been taking extra steps beyond stretching, like strengthening and found these videos. I sleep figure 4, on my back nightly! Considering a knee brace for the knee pain might also prevent me from going figure 4 at night (bending my knee).
Wow man! Sorry to hear- yeah this stuff is no joke and it’s easy to get confused/fall down the rabbit hole with all the various info out there.
You’ve got some good ideas to start! Way to think outside the box 👍
No pressure, but would you be interested in my help?
Would love to see if/how I can help solve the puzzle. If interested, I’d be happy to review your case. Best first step to see if it’s a fit would be to set up a time to chat with us here- www.drcharliejohnsonpt.com/apply
Hang in there and thanks for checking out my content!
Love to watch your Videos .This is the best one.
thanks Beatrice!
While I appreciate one of your suggestions to use a weighted blanket to prevent moving while sleeping, use caution as this is what caused me to experience major back spasms that lasted 10 pain and anguish-filled days! I flip and flop many times in the night and I used a weighted blanket my daughter bought me and I woke up in soooo much agony! I will try the other things you suggested for my piriformis - I think the worst part is the nerve pain that runs down my hip and into the side of my calf muscle! thanks for the info
Right side problem
Pillow on left side so You are less likely to roll to the left into figure 4 position.
Worked like a miracle 🙏 and worked this out by accident. But your video kind of confirms the figure 4 in bed position.
Plus I think I kick/ run the right leg in my sleep .
Good find!
I found my cure in two way s
1. By lying lengthways on the bed and rolling gently and slowly to the other side, keeping my arms close to my chest. This was the fastest pain relief for me.
2. I changed my mattress, it was this mattress where my problem started.
I just wanted to let you know 😊
Awesome detective work. Great job!
What type of matterss u took after
I've had piriformis issues for 25 years, symptoms began after being hit by a car. If I don't walk a couple times a day and do mild yoga to keep a range of motion the pain spreads to my knee and makes life miserable. I have to stretch after sitting or driving for long periods of time or I wake up with severe pain in my piriformis. Staying active and limber is key for me.
Hey Ann! Sorry to hear.
No pressure, but 25 years is a long time to be dealing with pain... would you be open to me reviewing your case to see if/how I may be able to help you resolve this once and for all?
@@drcharliejohnson
For sure, what would that entail? New to watching your videos. Thank you for detailing what so many of us experience.
@@annwhite3235 hey! Of course- here to help.
So, pretty straight forward.
Basically, you visit www.drcharliejohnsonpt.com/apply - select a time to chat, and then follow instructions to submit a case review.
There is no cost to the call or case review as I don't believe in charging folks without being confident I can help.
I review all cases personally. If I don't feel I can help (for whatever reason)- then I'll reach out and let you know and we cancel the call.
If I do feel we can help- then the intent of the call with us is to lay out a plan for what resolving this would require/look like for you and answer any questions you may have about the process we use to help folks.
Make sense?
Since you mentioned a weighted blanket - I LOVE mine! But I realized that the tennis elbow I developed about the time I got it was literally from using one hand to pull it up when it slid off the side of the bed!! So be careful out there, Everyone :D
Thanks for sharing Gael! 👊🏼
@@drcharliejohnson Wow, thanks for responding! I am so grateful to you for at least QUESTIONING the stretch. It is not healthy to be cynical, but skepticism with an open mind is always good. I am having what COULD be SIRVA symptoms in my shoulder after it was confirmed by two nurses and a doctor that my first poke by a newbie in a low car was too high and I am just wanting to DOCUMENT this in the rare case it might be related. My PT and ARNP seem skeptical and what I think of as likely overuse of my arm due to my hobbies could be that.... but they are giving me exercise when rest is what helps it. Oops I need to make this into it's own Comment not a Reply, sorry!
@@Linusrox123is there a cure for piriformis? 😭😭😭
I've tried all of that, and pain is worse while in them. The only position that has helped me with piriformis is laying on my stomach. Something that is highly discouraged. I don't know what to do anymore
Hey Nicole! No worries. It’s all about finding what works for you. If laying on your belly helps- I’d recommend you do it. Not sure why anyone would discourage something that you feel is pain relieving.
Would you be interested in some more help? If so, I’d be happy to review your case and see if/how I can help.
Let me know either way 👍
Merry Christmas Nicole 🎄
This is my issue sleeping at night, some nights ok other nights so bad. Having hip bursitis left hip is normal but my right hip is bulging out causing discomfort all due to sleeping in that figure 4 position and on my tummy for a few years back not to mention right neck just constantly uncomfortable aching to this day. Such a mission to figure out
I found that the clamshell exercise absolutely cured my piriformis syndrome. I'm a huge advocate for yoga but after 6 months the stretching did nothing. My job is extremely active and the pain was emense whether I was standing, walking up and down stairs and sitting... everything hurt all the time...until I discovered the clamshell. I do however continue to sleep in the figure 4 position 🤭
Awesome!
Hi, how many times do you repeat clamshell exercise? Currently I am having piriformis syndrome
@@maheshjayanth800 I started with 20 on each side :) make sure you do the exercise properly tho!
ruclips.net/video/EG5_gXcfozw/видео.html
I still have had absolutely no piriformis syndrome symptoms since I left this comment. I hope it helps :)
Did you feel relief when you first started or did it continue to burn? I'm not sure its lessening the pain or not 😔
@@0famz If you're not sure if it's working. It's not working. Don't split hairs here and get glued to a certain motion/approach. Time to move on and find something else.
"Sometimes you dont know what you dont know"
Thats deep 🤔 Big help, thanks🤣🤣
Ok, I have Bill’s problem with overcompensating for an old shoulder and rib injury. The past year I’ve been waking to some numbness and soreness and recently it became debilitating. Left side butt and upper thigh only. I am currently on a 6 day steroid treatment, waiting 3 weeks for a PT appointment in my area. My worst is in the morning, can’t get out of bed w/o a lot of screaming and groaning and hobbling around with a crutch during the day. Am going to try immobilizing myself and sleeping on my back with pillow under leg.
Hey Kristy! Thanks for watching! Hang in there. Are you interested in potentially working together. 3 weeks is a long wait for an initial appointment
Where do those stairs go?
My lower back pain wakes me up hopefully learn something hurts either lying flat or side feels burning
Time to do some detective work Tracy!
Let me know if ya need some help 👍
Thanks for bringing this video to us.
You bet
After watching other videos of yours a few days ago, I started to think that my pain was being fired during the day and sleeping times on the slighlest positions on which my piriformis was being even close to stretching (I had already stopped streatching before, but started to realize about these daily positions). So I noticed that my position for sleeping actually was also kind of stretching it. Then, three days ago I started using a big pillow between legs, and now I sleep painless. First night I slept almost the entire night, after three months of toss and turning.
I found my pillow solution before watching this video, but just wanted to add that the 1# is very similar to what I did, and tell people to try it as you suggest. Thank you so much for sharing or your valuable knowledge.
Hi dr Charlie i have just done your exercises to shrink the piriformis thanks. Just needing the actual thigh tension to release (sciatica) which i know comes from the piriformis. I will join your workshop tonight as well thank you.
First I bought a leg wedge pillow and that helps part of the night but the past few days I have been sleeping in a blanket cocoon. Some of it is under my knee and the rest is around me, like a cat snuggled in a blanket. The blanket is very soft and marshmallow-ey.
2 things I do. I sleep with a long stretch pole between my legs, knees and feet if I want to sleep on my side. If I sleep on my back I tie my legs together just above the knee so I can’t lift one leg and end up in figure 4.
I was hoping you would explain why I have discomfort in hip when I sleep with legs properly positioned.
Hey! I hear you. I think your answer lies in- “properly positioned.” If you have pain with your legs in a certain position- then that is not the proper position for you at this time. There is no perfect “proper position” of your legs for sleeping.
Make sense?
I went to sleep and woke up with hip pain and buttock pain not able to walk , it’s been 16 days of pain.
I'll admit I used to sleep in figure four on my back in the first diagram because I can't sleep on my shoulders. That could have definitely lead to the issue I have now. I have the pirformis issue because of a ham string stretch then I went massaging it. Bigg mistake!
Live and ya learn! You got this! Let me know if ya need some help!
I have been sleeping with a pillow between my knees and ankles for at least 2 months now and I still have pain in my left buttocks that flares up every night
Ditch it- just means that’s not the right action for you 👍
Idk what to do because no matter how I lay nothing is helping.
@@JordynQueipo hey! "No matter how you lay" refers to only one of many variables (position)... physically at least 2 other variables need to be explored... Nighttime routine (what you're doing before you go to bed- mentally and physically) and surface... (mattress hard vs soft)..
Do some detective work on these other variables. And let me know what you find.
Also, no pressure, but if you're stuck- I'd love to review your case and see if/how I may be able to help.
If you're interested in potentially working together- feel free to set up a time to chat with us here- www.drcharliejohnsonpt.com/apply
Hang in there.
Very notable observation to be sure, thnxs brodhisattva ! It appears that suspending temporary sleep position for comfort for a rigid posture leads to long term lower back pain relief. Ive tried to mimic the Buddha's strait as an arrow sleeping on my right side and have noticed good results for vavk pain althought it hurts my neck
So sleeping in a figure 4 or P position can cause the pain since I always noticed my pain after a bad sleep ?
Should I still stretch the piriformis when doing a mobility test it has less range of motion than the pain free site ?
half way between lying on front and side (either) painful leg straight other very bent, come to think of it it's a high 4, head on low pillow, one or both arms extended above head. makes the good leg bit sore eventually but get a couple of hours sound sleep even when in deep pain at 3am.
Why is figure 4 my most comfortable position when my piriformis/ sciatica is really bad lol?
Which figure 4 position- 1 of stretch or shortening. Meaning some of these figure 4 positions stretch the buttock muscles. A few (like lying with leg flopped out) may actually shorten things a bit.
Another logical reason why is because it stimulates elements within the muscle. Stretch reflex/muscle spindles. Often this causes a temporary distraction (for sake of keeping things simple) and can temporarily modulate pain- but key word is temporary.
I have the same situation. How are you now? Did the new sleeping positions help?
@@tahakhan578 so for me, I had trained myself to sleep only on my back around 7 years ago after herniation 2 lumbar disks, as it was rhe only way I could sleep at that time. All these years later I still only want to sleep on my back. While I was slowly recovering from this bout of sciatica I started using a long wedge pillow and then moved to only a regular pillow under my affected leg.
Then my doc gave me a round of Methylprednisone (6 the first day going down by 1 for 6 days) and 10 days after that I was 100% pain free. I'm also still in physical therapy and find that as long as I am carefully working out and strengthening my lower back, glutes and legs it is keeping pain at bay. I had to have orthovisc injections (I get them 2x a year for 12 years now) 2 weeks ago and didn't go to pt or work out for a few days and it started coming back a tiny bit but now it's gone again. 2 months almost 100% pain free!
I hope you get some relief. Maybe talk to your doctor about an oral steroid pack. I didn't think it would work but it did, for now anyway.
Ok
I once got diagnosed with piriformis syndrome. I did physical therapy and we got the pain centralized in my butt it did go away but now it's back. This time it goes down the back of my leg and sometimes it makes my ankle hurt and even bothers my knees. It hurts to sleep on my side for some reason but if I sleep on my back the pain goes away.
Thank you very very much this is very helpful,sleept better after adjusting position inom beed.Happy spring Ann from Dalarna Sweden
Glad I could help Ann!
Dug it. Although bob and Brad have a video that shows laying down on the stomach and raising leg to the side helps decrease sciatica symptoms. I’ve been doing it forever, but now I’m thinking that it’s possibly been irritating it further. Also my profile picture is me in a figure 4 😂
Hey Patrick! If it feels fine- no worries. But just something to think about. Consider all the time you spend in Figure 4- yup. Profile picture is figure 4! Something to consider! 👍. Thanks for watching
That's so weird.. I was just thinking this as I've just done that stretch.. it did ease it.. but now 10 mins later.. it's worse.. then watching this video .. I'm thinking oh oh.. and see your comment saying exactly what I'm thinking..
Having tried lots over the 10yrs I've had it.. I find stretch my inner thigh helps the most..
So
Hi Dr. Charlie Johnson, thank you for this video because it saved me from a longer and painful recovery! Now that the pain is about only a 2/10 and for about less than half of the day, how long would you recommend sleeping with pillows? Because now that I use a pillow while lying down, my back seems to hurt more than without it, but I don’t know if that risks me triggering the piriformis muscle again.
Strange thing for me, i am still struggling to find out what i have after multiple visits to doctors and multiple MRIs. The thing is that i can only sleep in an elevated figure 4 position in order to not feel pain. Is there a reversed piriformis syndrome condition or something ?
Hey! Thanks for watching. What you’re describing does occur sometimes- and that’s okay. Honestly, I don’t put much weight on “what this means” diagnostically but rather simply take the feedback you’ve gathered and begin to use it. I’d sleep like this if it helps and go a step further… how could you take this sleeping position and turn it into a safe motion that you could use as medicine?
Sounds like we need to do a bit more detective work- that’s all.
No pressure, but if you’re interested in some help- I’d be happy to review your case personally to see how I may be able to help.
I’d you’d like- visit www.drcharliejohnsonpt.com/apply -
Select a time to chat, then follow instructions to submit details of your specific case.
Okay?
Hang in there and thanks for watching!
Iv been trying everything for months because I have sciatica from this and fron buldged disk, iv had 3 back surgeries
Solutions start at 9:06
Hey David! Thanks for watching. Be cautious of jumping to solutions- without understanding if and why they make sense for you 👍. Doing without logic can be dangerous especially when playing with pain.
Damn that's late! Thanks, you saved me 9 minutes
Video starts around 9:00
No, video starts when the video starts (0:00)... skipping the why to arrive at the what will hinder your understanding of how to apply the concepts set forth in this video... principles > tactics
@@drcharliejohnson if you consider filler as the start of the video. But you don't get to the topic until around the 9:00 mark. Other people have mentioned it too. Maybe listen to the feedback your audience is giving you instead of being defensive
Please let me know the sitting position on the chair or on the floor ?
I sleep with two cushions under my knees if i sleep on my back to prevent pain - is this ok doctor?
Dr Johnson, Ive had a MD about 14-15 months ago. I was just starting to feel 85-95% at about 13 months and Ive had a flair up that I have managed. It is just in my glutes and not shooting down both of my legs. Just mainly in both glutes but nothing sharp. Just a really deep ache that is alot more of discomfort than pain. I would love to work with you. How do I go about some online coaching?
Hey Angelo! Thanks for watching.
To set up a time to chat (and see if it’s a fit to work together) please visit www.drcharliejohnsonpt.com/apply
👊🏼
When I am driving my left leg goes out to the side and this is a figure 4 without the crossover.🥴
Good pickup Terri!
I have pain and stuck around left SI joint, everyrhing is stuck and psoas very hard and strong. Left hip 0,5mm higher than left. Stress fracture in the pelvis left side on top of it
Hey - sorry to hear. Sounds for sure that if may be hip or pelvic related as it seems like that left side is both stiff and painful.
What have you tried for treatment? What do images suggest as to the health of the hip joint on your left side?
There is a fracture left front of the pelvis. But all the muscles hurt, gluteus, piriformis, around hip also and stuck psoas. They said now rest for 2months en no excercises. Si joint is totally blocked that i feel. Left hip 0,5mm higher dan the right side on scans
Now i Will lose also muscles in those 2months rest
This didn't really answer HOW you should sleep. Weighted blanket doesn't answer anything. You could just lay wrong and be weighted down with that blanket.
So which is it? Pillow between legs but long enough to also do the feet?
What about laying on back but with a wedge under your legs to they are slightly bent and elevated hence flattening the back and relieving pressure on it
Hey! Thanks for watching. No one but you can answer how to sleep. I give insights and teach concepts so that you can apply them to find what works best for you. There is no right way to sleep.
I think the weighted blanket is a good suggestion.
In my case it helps keep the long pillow in place that I have between my knees and ankles.
It also helps me to sleep on my back sometimes because it’s a nice bit of weight on you to keep you in this position longer.
As Charlie says it doing the detective work to help put the pieces of the puzzle together.
@@tillygirl7450 nice! Let me know if ya get stuck or need more help... I'd be happy to review your case and help you put the pieces together.
I’m 31 weeks pregnant and haven’t slept for 2 days already due to this.. I cannot sleep on my belly and laying on my side with a pregnancy pillow between my legs only hurts after 10 minutes of sleep I’m going insane.. I cannot lay on my back either I’m just stuck
Dr. Johnson, can you also provide more videos if you ever have the time on types of movements to help with and ways to sleep when having spinal stenosis? I have referred back to your previous videos on the it, but they were mainly signs and symptoms. Thank you.
Hey Buster- will look into creating this... but honestly, find what feels comfy- and don't feel like you have to avoid belly sleeping. If it feels good- do it!
@@drcharliejohnson Yes, I saw a video from PT's that said 'sleeping on your belly is the worst thing for your back' and so I lost about three weeks sleep trying to sleep on my back and side. Finally I said the hell with it, and got at least six hours sleep before discomfort wakes me up. The hell with that advice, its belly sleeping for me for awhile.
Nothing is comfortable. I'm waking up in pain and then unable to get back to sleep, uncomfortable I spiral into fits of crying because I can't escape the pain, but I need to sleep for work and so the pain isn't worst the next day. I don't know what to do. I used to side sleep, I tried pillows between the knees, ankles, and taught myself to sleep on my back. under the knees hurts my buttocks, under the buttocks and knees hurts my thigh. there is no arrangement that doesn't wind up hurting something. I can't get more than 5 hrs without waking up in pain on the best of nights and it sometimes takes hours to fall back to sleep. I'm running out of sick days @@drcharliejohnson
My PT has given me this figure 4 but I am stretching it. In other words I lift the crossed leg up to the other side, and it relieves pain. So, I am not sure how this can cause or create the piriformis syndrome.
Hey John! Figure 4 might be okay for you (and may even relieve the pain temporarily). But, is it resolving your pain overall? Or does it seem like temporary relief? Let me know.
@@drcharliejohnson It is only temporary. The doctor I saw diagnosed it as Sacrolitis, and prescribed Physical Therapy. However, when I went to the PT, they did a bunch of tests and they felt it wasn't Sacrolitis but piriformis syndrome. I have taken steroids and meloxicam and they are not doing anything for the pain. I wake up around 2 in the morning with extreme pain in the buttocks and leg area. It feels like someone is trying to tear my leg out of its socket. The Dr did x-rays and showed nothing on the X-ray. So I do not think that this is the case. Before this happened I had a herniated disk which the physical therapist was able to solve with something Dry needling. This dry needling was majic for my herniated disk but it is not helping for this recent problem. I can only walk a few steps and then the pain becomes intense. When I am sitting the pain is low and nagging on my lower back or buttocks area. My PT suggest I should go back to the Dr, and ask them to do an MRI, but at the same time, she did say that is is very hard to distinguish between the back and hip problems with an MRI.
@@johnmelendez7734 hey man! Thanks for sharing. Lots to unpack here. Are you open to some help from me?
@@johnmelendez7734 let me know if you’re interested in some help… would be happy to chat to see if/how I can help you. No pressure either way!
Yes, I have the closet of pillows and gadgets😂
I always feel bad whenever i sit in a soft couch and when I sleep in soft bed? I'm more comfortable sleeping on the floor and doing this for 3 years now. I got my back injury 8 years ago doing wrong posture on dead lift while working out. Please help me I'm having problem find work because of this problem as I can't sit longer period of time and sometimes i feel relieve when i crack my back when doing some stretching. I can't even lift my baby because im so worried and doing my normal routine.
can you help me on this problem Doc?
I’ve been in pain now 6 to 7 weeks and on medication.and don’t want to be .yes it helps with the pain .but every morning I wake the pain is still their .I all so sleep in the figure 4 and have done to take away the pain so I’m wondering if I sleep will this work.I have now back pain what so ever only in my left bottom cheek and down half my leg.this has all so stopped me from what I love the most which is the gym.it really is taken my happiness away slowly but surely.
Sorry to hear about what you're dealing with, Jonathan. No fun for sure man. Other than the meds, what else have you tried for solving this so far?
@@drcharliejohnson this has done wonders for me and have been doing it the last 3 days and I’ve all so cut down my medication since carrying out your exercises.AMAZING.I no it’s only early days but It feels so much better ruclips.net/video/VH76dMUSmIs/видео.html
I'm going through the same problem my life is turn upside down not sure what to do. I'm constantly in pain
@@livelifeentertainment check the link out which I’ve added from Dr Charlie Johnson.it is horrible.and I hope you find a way like I have .theirs always a way out of it.baby steps my friend
@@jonathankelly1105 thank you Jonathan I really appreciate it 🙏
Can I continue walking , in spite of diagnosed as having performisis syndrome.
With the pillow under your leg should you have the painful hip on the bed or on top towards the sky?
Top
I think taking a hot 2 hour bath with Epsom Salt and Dr. Teal's foaming bath will help much more than this.
Another thing is top wear more silk-like pyjamas which helps move in bed more easily.
Is the figure 4 a bad thing for piriformis syndrome or sciatica? And how can I change it?
Took way too long to get to the sleeping positions
Thanks for watching Russell... fast forward next time 💪
resonate
Kann man diese videos auf deutsch bekommen ist zuschnell ,kann man nicht folgen
Stairway to nowhere...
Why is this a 15 min video?
Da kommt doch keiner mit bei der Geschwindigkeit
Ive had this on the left down to my ankle but then it also moved over to the right but less pain then the left.
Ive tried streching for months massge balls and strengthening but when i do the exercises recommended the next day i only feel worse.
Ive altogether stopped going to the gym. I cant drive either.
Im stuck and dont know how to fix this. Im considering steriod injections.
I have surgery secondary to multiplehreniateddiscL34/L4/l5iamfiveweekspostopiampttherapywearingmybackbraceandcanetowalkisawyournoteshowtosleepwithwithpyriformissyndomeiwillfollowyouradvisethanks