Sciatic Nerve Flossing-How and When to Perform
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- Опубликовано: 21 май 2019
- Sciatic nerve flossing can be very helpful especially when the hamstrings have not been mobilized for a while. Pain down the leg can be caused by myofacial tightness and not always from nerve root compression.
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#Sciatica #LegPain #SciaticTension #RadiatingLegPain #Neurology #NervePain #OrthoEvalPal
All my life I knew touching your toes was to stretch your hamstring, but it never occurred to me why the area behind my knee always felt pain before I actually felt any stretch in the hamstring. I occasionally get that "pain behind the knee" while at rest, so I went on a search for a solution and came across this video. This has mitigated the pain after doing 3 sets of this. THANK YOU!
Oh my God , almost 10 years and I finally found it. You are a life saver. There is no information about this in İstanbul Turkey . Thank you very very veeeryy much doc!
Glad I could help!
Much better than the typical sciatic nerve flossing where you sit on a chair and extend your leg and tilt your head back. This technique looks way more scalable.
THIS WORKED FOR ME!!!!! I have so much relief, thank you!
Great video. Informative and straight to the point. Thank you for sharing your knowledge.
Thank you and you are welcome!
Thanks Paul. I'll give this a try.
Thanks. This exercise is very helpful.
Best helpful video. Thank you
Came from the podcast. Very useful!
Great job
Fabulous description, thank you!
Thank you!
this is amazing. before this i was barely able to bend down 45 degrees with my legs straight and after this exercise i nearly reached 90 degrees!! after only doing this once!
How you find this ?
I have visited numerous chiros and none of them told me about this exercise. After seeing your video, trued it and the tingling is finally goooooone!!! I can not thank you enough!!!
Thank goodness Internet exists, we can access knowledge. Otherwise, we’re at the mercy of a chiropractor and you are lucky if diagnosis is correct, else doomed
Yeah because Chiropractors are frauds
@@androidphone6972 my chiro just told me about this one
@@omalone1169 good
I've seen many as well, and only two have done nerve flossing, and only one actually told me what he was trying to do.
Thank you for the minor details like pumping the foot; not stretching the leg up all the way, etc. New subscriber. 💛
How did you find this video ?
@@omalone1169 I tried it out, 2 sets of 5 pumps on each foot (like the video), then I felt tingling throughout my legs. So I take that as a good sign that I activated/woke it up. I don't want to overdo it, I'll do this again every other day 🙂
Great information!
I just got the problem with my back and leg and I been 10 days with the pain
This is my most important stretch when I am dealing with sciatica from Ankylosing Spondylitis
Thank you!
Thank you for this video !!!!!!
You are welcome! Just did one minutes ago to do in sitting
My physio has recommended this to me today as I have a pinched nerve, getting awful pain along the inside of my thigh it feels like somebody is pinching me, then I get sharp pain just above my knee, and like a stabbing pain in the back of my calf, I've had ultrasounds for blood clot and it's clear, so this really helped me to understand what it Is the physio wants me to do as we could only have a phone consultation so thanks for the very information demonstration I'm hoping it brings me some relief
I hope it was helpful. Best of luck to you!
Only just found this, feels very VERY efficient. Probably shouldn’t overdo it the first time, will try some more tomorrow. I have great hopes 😃
Yes, progress slowly. Good luck!
neat and crisp
Thanks a lot... That's something I think is gonna be very helpful... I performed this immediately and found it better...
Glad it helped Apollo! Paul
Wow this exercise release the tightness at my calf hopefully it will take away the numbness at my toe..... Thank you
same :(
How long does it take to see any results with this nerve flossing? Is it advisable to try to do some back and core strengthening after this nerve flossing? Have had this for so long. Thank you.
Hi, informative video. How many repetitions should one be doing and is that on both sides?
I noticed a few years ago I could move my legs around I was carrying heavy boxes all the time I wasn’t afraid of physical work, and a few years later, I’m 53 years old and I can hardly bend over and I have extreme excruciating heel pain and now it has moved into my leg and it wakes me up every night!
I was just hospitalized with either Crohn’s or ulcerative colitis and had may be a minor heart attack, so I don’t even know where to start
But let me ask one thing, does stress have anything to do with sciatica or is that just purely from how we have treated our body or hereditary?
i’m finding I can control my other symptoms I controlling my stress, but I wondered if this applied here
TY
I injured my back around 6 months ago, and while I have gotten most, if not all of my disks back into place, I still have pain
This helps a ton! Especially since going to physical therapy is too much of a pain to do
Glad it's helping.
No pain no gain is a phrase invented by muscle heads for sure. Just finished my sixth week of physical therapy. Not sure if it's sciatic at this point as I also have had repeated torn tendons in my hip and thigh (super painful in the back). No matter how many times I do the knee to chest stretch a day the tightness and severe pain comes back after a couple hours. Getting a caudal injection in Sept and so hoping that it will help make that returning tightness finally goes away.
success of this exercise is in pointing of the toes at certain point during the exercise. It allows the nerve to pull at the right time. Its not about knee to chest only and he mentions that the leg bone needs to be straight up.
I just found this exercise on Bob and Brad's youtube channel, "Fixing Sciatica- Don't Forget to Nerve Floss".
Getting at the root cause of your sciatica is key. If it caused by compressed facia in your butt, then this will help! Also the versions where you do your neck back and forth.
However, if the sciatica is caused by a herniated disk pressing on the nerve this likely won't help.
U saved🙏
Hi good informative video! I’ve only just realised recently when I do my hamstring stretches (toe touch standing) I get this tingly feeling in the back of my knee joint and abit above and abit below, would doing this exercise help release that tension and actually feel my hamstrings stretch?
It should.
I just did this a few times and my sacrum popped! Yay! I use a Sacro-wedgy regularly, but I normally have to go to the chiropractor to adjust it once it's out.
I had a low back injury in 2016 and after so many back extensions (Mckenzie Method) and hip hinging I have no lumbar flexion when bending forward. Hoping nerve flossing/gliding will help get some mobility back because it's now causing other back issues. Sigh. Thank you for sharing!!!
Will leg extensions also help?
Hello, how many sets of these on each leg would be optimal?
Hi! thank you for this post. I have question to ask,
Can the sciatic nerve contribute to extreme hamstring tightness?
thanks.
Yes
Yes it does... I suffered from sciatica... Now the pain doesn't radiate at all.. But my hastring flexibility is very less... That's why I'm here...
How often should this exercise be performed?
I would also like to know
Is dorsi flexion what activated the nerve gliding?
Someone suggested this to met and In the first time of my life I feel like my legs arent just blocks that are attached to my body
Hi Paul,
I have that sciatica tightness you describe but I also am overly mobile and flexible. I landed on humour video because whatever I do I cannot stretch it. So I tried the flossing the last 2 days. Is it normal that it makes the pain worse immediately after the exercise? Should that be a concern or should I continue?
You should have a little discomfort during but not generally after. I would hold off and get it checked.
Thanks so much. How many times or sets should I do?
5 pumps 5 times each leg 2 times a day
Great have u also got flossing tensioner regarding the upper extreme ties? Please
working on it Vasileios!
@@OrthoEvalPal thanks you. Sir u are an amazing person and physio.
@@OrthoEvalPal u are great man.
My lower half feels kinda numb and I had a flare up of piriformis syndrome. Will this help?
Hi! I did this excersice and felt like electro shocks in my heel, specially when I pump the ankle back and forth. Is that normal?
It does the samething to me, I wonder why? Difd you get some relief ?
How many times a day should we do this
I had l5 s1 fusion for isthmic spondylolisthesis i did this for 6 weeks and still hey intence burning calves and feet is this lifelong and keep at it just gey discouraged sometomes as pain the same when extended mine is both sides
Will this also assist if there's some Piriformis/Sciatic nerve adhesions happening as well?
Yes. This is when I would most like prescribe this exercise.
Hi!
Q. Can this help with Periformis Syndrome? My leg ache won’t go away and triggers my leg and tight calf. Cycling uphill seated triggered my Periformis again.
Thanks!
Yes it can. Go slow and be gentle.
I’ve never been able to sit up straight and have my legs out straight at the same time ? Any tips for that ? I just did this stretch for my sciatica I hope it helps
Hi, how many reps and how many times per day? Thanks
Will nerve flossing help with flexibility? I’ve noticed that I can’t stretch my hamstrings without tension/a shake in my arch and calves.
Yes it can.
Hey man did it work? I have the same problem like exactly like you when stretching hammys get shaky and a lot of tension gonna start doing this I think, I’ve realised though if you do the forward lunge I can stretch my hammys without the sciatic tension it’s just about not straightening your leg all the way when doing it
@@harrywheatley7090 hey man, did you start doing it ? Did it work ?
I have the exact same problem also
Should I do this with a herniated disc? I have PF and disc issues causing foot pain and sciatic pain
You can but it needs to be gentle! It may actually help both
Would this help take tension off my calfs when performing hamstring stretches??
Yes some
Hello! Thanks for posting this I’ve been doing it for about a week and am seeing some progress. How long does it typically take to resolve this issue in severe cases?
I'm researching relieving back pain pain quickly and found a fantastic resource at Barneys Back Aid (google it if you're interested)
At least a year
My understanding of healing nerves is that nerves heal slowly from the bottom/ toes up. So if this works to heal numbness, it probably takes a while to complete heal depending how long its been numb. If it releaves pain, it might be more immediate especially if you do it more often.
I just found this exercise on Bob and Brad's youtube channel, "Fixing Sciatica- Don't Forget to Nerve Floss".
What about tingling in the buttocks? Not down the leg? Had it 4 months now. Not sure if it’s sciatica or just fibromyalgia.
Can this help a heirnated discs and spinal stenosis
Some get some relief with it especially if it is a nerve gliding issue
do you think this would help with my numbness in my ring toe :(
How often do you suggest this be done if your having sciatica? Times per day, sets and reps.
Hi Eric, I recommend 5 pumps, 5 times, 3 x's per day.
I have problem with bending forward pose in yoga... the stretch is in the back of the knee... not stretching the back of thigh region ( which is hamstring area) prevents me from touching the ground... Is it sciatic nerve that is pulling?
Yes!
Yep so I was over stretching 🙄 is sciatica curable? Or will I be like this for the rest of my life?
Can this is help with lower back pain due to leg length difference?
I have a question, I am experiencing numbness on the tibula nerve(?) Outside part of shin. had issues where i experienced pain in my ankle/shin area after running/long walks and it goes away after rest. I did the slump test at home and I believe it was positive. I also have flat feet, so i have symptoms like tarsal tunnel syndrome. Would doing this exercise help with my ankle issues or do recommend doing something else? Im going to see medical in a month-ish
This exercise should not be a problem but getting a clear diagnosis is more important
Hi there.. how often and how many rounds should one do? 5 rounds of 5 pumps, left and right, twice daily?
He said 5 rounds, 5 pumps, 3 times a day
Amen
What if the hip is already extremely painful when getting up and sitting/lying down?
Do you just treat the affected leg or both... thank you.
Typically both.
@@OrthoEvalPal Thank you
Hello - anyone feel this strongest in/near their big toe when doing this flossing technique? I don’t have sciatica but I do have scoliosis, kyphosis, flat feet and every related condition pretty much. I’m trying to improve my pelvic tilt by freeing up my hamstrings, I cannot lift a straight leg even close to 90 degrees when I’m laying down, neither can I bend and touch my toes from a standing position. I’ve heard that if you do a hamstring stretch and feel it basically 100% behind the knees it’s sciatic nerve not hamstring, or at least you cannot effectively work on hamstrings with tight sciatic nerves, so am trying to tackle that first. Am I completely mistaken? This is so complicated God damn it!
It doesn’t feel like electric shocks or tingling or anything weird in my foot by my big toe, it’s just like the feeling of an insane stretch. I don’t have anything like sciatica or pins and needles.
how many sets and reps
I have bilateral sciatica. My hamstrings are irritated, is it safe to do this in that case or do I avoid all things hamstring? Thank you!
Hi Tami, bilateral sciatica is rare but possible. This activity is safe if done very gently.
If you have true sciatica then you shouldn't have to worry about contracting your hamstrings with exercise. Just be careful with stretching.
Hello sir. My whole right leg tingles several timea a day. Everywhere, knee, foot, in changing order. Is it sciatica or smth else?
Also how long would iz take for these exercises to work?
I f the problem is sciatica, you should see change in a week
@@OrthoEvalPal Hello hmmm no its still there
Will the flossing help is I have piriformis syndrome?
Hi Brittany, It should. I do it with almost all of my piriformis syndrome patients. Best, Paul
HEY! i subscribed and I hope I can ask you a question. I do not have sciatica, is it okay to still do this? Or is it dangerous? I do have tight hamstrings and hips, but not sciatic pain. And is it normal when you are done to feel light tingling and light numbness for a few minutes? I did it today and i did a few extra reps really got that feeling. Sorry for asking 2 questions but I have no idea the answer to these, and hopefully if you have a few minutes, I would appreciate it so much. Great video btw :)
Hi Edge Transit, Great question! Yes this is a safe activity to do even if you do not have sciatica and yes there should be a little tingling after because you are gliding the sciatic nerve in amongst soft tissue and that's how the nerve will respond. Just don't push hard through these. They should be done gently.
Best,
Paul
@@OrthoEvalPal Wow you answered me and so soon too. Thank you so much!! And that is great I will keep doing them! Appreciate a lot your help
@@OrthoEvalPal
I got that tingling and numbness also. So I’m guessing I’m doing it right. That’s good to know. Thank you.
How many repetitions?
5 reps, 2-3 times a day.
Would you do this if you short or long piriformis syndrome?
You could
A lot of other people are saying the other legs should be bent as well.
Are you working the wrong nerves?
How many times a day, and how many reps should you do?
Janet, in a prior question from 2 yrs. ago, Paul recommended: "5 pumps, 5 times, 3x per day." (This was the answer I was also looking for 😊)
Is it normal for my quad to shake as i do this??
Yes. Just try to keep your hips Square to te ground
I have a herniated disk with nerve impairment.. debilitating is an understatement someone recommend this so I’m hoping it helps
Best of luck!
Hello.
I have just one question about the thigh.
When i exercise, few minutes later i get very ichy feeling in the left thigh and the only way to scratch it is by pushing my hand with all my weight and strenght into the thigh and go up and down.
This feeling is amazing like I'm scratching at mosquito bite.
Before bouth my thighs were ichy after the exercise or even by simple ride with the bike. Now only left legs does this.
Do you know why this keep happening?
And how can I get rid of it?
Thank you.
Best regards,
Kaja
Tough one Kaja. You can have a histamine reaction when the skin warms up with exercise especially if the legs get cold on the surface. Good question for a dermatologist
@@OrthoEvalPal When I say icky I don't mean that my skin is itchy. The itchy-ness comes from deep down the thigh in the muscle. So only when I press really hard on the leg and go up and down, I feel like I can scratch the muscle.
I have a herniated disc at L5-S1 and my PT gave me this exercise to do, but for some reason these are excruciating for me. With my hip at 90 degrees, it’s almost impossible to get my knee past 90 degrees without shooting pain, and even then after I do the ankle pumps it’s extremely difficult and painful. It’s been 3 months since my injury and the only thing that has really helped so far is ibuprofen
Hey Daniel, you're experiencing inflammation from the L5-S1 issue. Any wrong move you do will increase the inflammation and probably you need days to recover from this. You need to get out of the inflammatory phase asap so you can stop with the ibuprofen, then train some core muscles (in a safe way to prevent any further damage) to protect your back while at the same time find out what aggravates your back and stop doing those moves.
The exercise in this video for sciatica (muscle/tissue) pressing on your sciatic nerve. If you have L5-S1 then its actually the disk that became "misformed" and is pressing on the nerve, so you will not have benefit from this exercise and maybe even make it worse. If you want the full story please read "Back mechanic" by Stuart McGill or "A PHASED REHABILITATION PROTOCOL FOR ATHLETES WITH LUMBAR INTERVERTEBRAL DISC HERNIATION" (really good article).
In short,
1. don't put unnecessary stress on your back (when picking up item, use proper technique. Find any exercise or move that aggrevates your pain and stop doing that), dont sit slouched (google pictures for "back pressure sitting posture").
2. Try McKinsey posture whenever your back pain returns & do daily McGill big3, walk daily at least 30min.
3. Train your hip/glutes/core, so you use your back less.
If you have any questions please feel free to reach out.
Paul, I’m glad you emphasized that this exercise is for muscle/tissue cause of sciatica and not for herniated disc cause. Many PT and yoga instructors automatically suggest this exercise for sciatica without confirming the cause, which leads to more pain.
Your flexibility in your foot made me realize just how bad my own have become.
is the ankle pump slow or fast?
Hi Paul, Slow and gentle.
Great advice. What's up with the slouch posture?!?
Will this help heal foot numbness after aa herniated l5 s1?
Hi sir. Can i do it without warming up?
Yes you can
@@OrthoEvalPal thank you so much. Hopefully it will help
Is this correct that even a healthy nerve shouldn't be stretched? Or just those that have been damaged.
All nerves need to slide amongst surrounding soft tissue but not over stretched especially if inflammed.
Interesting. I have done the seated AND the laying down nerve flossing and all it did was increase my sciatic nerve pain like crazy. So... I have no idea why, but nothing seems to help 😢
👍
Thanks Jim!
how many pumps and how many times a day?
5 pumps 3 times a day
Hi Paul, it felt like this worked immediately to alleviate some of my discomfort.
1.Can you recommend other things to do in conjunction with this to continue getting better?
2. Because I'm not certain of the source of my issue, how would you go about finding out? The Chiro didn't know... MRI maybe? THANK YOU
Hi Brandon, the most common cause of radiating leg pan is a herniated disc. An MRI of the low back would make sense. Hard to tell without seeing you. Best, Paul
Wow a chiro didn't know that a MRI is what needs to be done
@@allwynmasc1 The chiropractor does not want you involved with the hospital
They want you're money
Can this also help a compressed nerve ?
Yes if done lightly
It's very nice how you respond to everyone's comments :) may I ask how many times should I do this a day? Also only 5 repetitions or can we do more?
ty, how many reps? :)
Dose: 3 sets of 10-15? how does that look? Or you do 5 each foot then break in between and do 2 more sets of that?
5 pumps each leg and 3-5 sets
Should one floss, while in pain, and with sciatica?
I have, bursitis ( both hips) cartilage issues, tendinosis ( both hamstrings) L2-L3 herniation, stenosis( spine) and, osteoporosis, WHICH are the “right” exercises for me?!!!! Swimming, Tai Chi, DONT know anymore😞
Maria Elena Marino How did you find out about your issues? I mean what they are? I’m having trouble getting a diagnose. Severe pain in one leg at nights, not every but very often.
Is your head lifted because it is part of the exercise? Or just because you are speaking to the camera?
I had a herniated disc (with the sciatica as a bonus) about 2.5 years ago, got rid of the issue in about 2.5 months thanks to the McKenzie technique I discovered.
with that I had some numbness on both legs, the right leg was worse than the left, the numbness did become a little better but never completely left,
Will it ever leave me?
You have numbness in the whole leg?
It should eventually go away but it sounds like there is still some nerve compression going on. Have you done any decompression therapy?
This guys hands are huge. That is all.
Family trait:)
@@OrthoEvalPal
Michael Jackson had large hands that were fascinating considering his physical size.
I always notice large hands on a Male or female 🤔🤲🖐👋
Better than little baby hands like Mr. President
IrgendwerIrgendwo ahhh you’re one of those sad people who have to make everything about trump. They have a term for those people. TDS something something
what if you are flexible and u dont get any tension ?
Bonus for you. Send some my way.:)
Straight leg, hold your calf and pull back towards your chest and straighten the leg that's down.
Hi Paul, how many 5 reps do you need to do and how often ? Thanks
Hi Rim, I like to do 5 reps 3 times per day.
If I say thank doctor it ll be not enough
How to fix fast foot dropped down.
Yes, more pain, Guess I overdid. sigh.