Sciatica pain comes from a low back spinal disc herniation. This makes (usually one side) the hip and leg painful, weak, numb or burn.
After this nerve pain has reduced to a feeling of tightness, then stretching can begin. This will continue relief. Note: a stretch should NEVER be painful. This can lead to re-injury of the area. In this case reactivate the sciatic nerve pain.
The pigeon pose stretch is not be tried right after recovery. Start with steps one and two (see video above).
After these early steps feel like a stretch (not a pain), then the pigeon pose alternative positions can be effective in relaxing the muscles tightened from back and sciatic nerve pain.
Long standing knee pain can cause secondary problems in the back, foot or posture. Fixing knee pain as early as possible gets your whole body healthy.
This exercise will improve the common part of the knee to cause pain: the inside. This is where the VMO (vastus medialis obliquis) muscle attaches.
With consistent walking or exercising, the outside of the upper leg muscle (T.F.L.) tightens causing an an imbalance at the knee. The tightness of the TFL muscle weakens the inside VMO causing the knee pain.
This exercise helps return the balance by strengthening the inside knee.
Here are the steps:
Position yourself on the edge of a table or bench where your legs will hang. or at the gym, on this machine.
Extend your leg out to lockout the knee with your foot turned OUT. hold for a second, then return to the starting position. Repeat 5-10 times as recommended by your chiropractor.
As you improve build more muscle at the inside of the knee by using the machine with weights
This simple exercise will relieve your knee pain, build strength and improve your posture.
Getting help for pain with a chiropractor will give you a different treatment than your medical doctor.
Instead of medications your chiropractor may prescribe home exercises (with chiropractic care) for relief and full recovery to your normal health.
To get better balance start with 2 things: improving posture and better joint motion. This is another post, and both get your joints to stay relaxed to shift your center of gravity easier when you move.
Then this exercise will help you keep improving your balance and strength:
Stand up straight.2. Touch the wall with 2 fingers, and walk with your head up. 3. Turn around then perform step 2 with eyes closed. 4. Repeat step 2 with eyes open heel-to-toe. Bonus: with your eyes closed.
This Balance Exercise will help you train your mind and body to keep balance; prevent falls/injuries.
Maintain a good posture and strong muscles will help you in a better state of health.
Here is the full video explaining the exercises needed to recovery and keep your balance:
Start with a few wall squats to remember the straight position with movement.
Then standing at the back of a chair.
Normal Squat: start with lowering your body, and allow your body to naturally allow your tailbone to stick out.
Now perform the Modified Chair Squat by keeping tailbone tucked in, keeping your back straight.
Bend down only enough maintain this posture.
Repeat this 4-5 times. Increase number of repetitions as strength improves.
Recovery from back pain can be done naturally by a chiropractor. He or she can help guide in improving your health by adjustments, therapy and rehab exercises. Then continuing this and other exercises builds strength, improve posture and tolerate the stress of your daily lives.
Then enjoy Health from the inside out.
Book a Free Exam for muscle, nerve or joint concern to have a healthier life.
When looking to recover from back pain and/or poor posture, this exercise should be your first. After an examination and x-rays to rule out neuropathy or disc conditions, this stretch loosens the lower back as you relax lying down. Then the muscles relax allowing a deeper ligament stretch of the spine.
Starting with a rolled up back towel, here are the steps:
Place our rolled towel at our lower back, and lye down flat.
With your legs straight, hold position for 1 minute.
Now bend your knees and keep your feet flat and relaxed.
Hold for one minute.
Ice the low back after, if recommended by your chiropractor.
When comfortable add a second towel to the roll and/or add time to your stretch in position 1 or 2, as recommended by your chiropractor.
With chiropractic treatment continue your low back recovery by adding other stretches, then strength exercises for full spinal recovery and more tolerance against your daily stress.