Top 3 Yoga Exercises to Do With Sciatica

Top 3 Yoga Exercises to Do With Sciatica


♪ Bob and Brad ♪ ♪ The two most famous ♪ ♪ Physical therapists ♪ ♪ On the internet ♪ – Hi folks, I’m Bob
Schrupp, physical therapist. – Brad Heineck, physical therapist. – And we are the most
famous physical therapists on the internet. – In our opinion, of course, Bob. – Today we’re gonna go over
the top three yoga exercises to do with sciatica. There’s actually some
you probably shouldn’t do but we’re not gonna go over those today. – That’s not the title, Bob, don’t go there, don’t get the pot stirred up.
– All right, I get that joke. Don’t get the yoga people upset, okay. By the way, if you are new to our channel, please take a second to subscribe to us. We provide videos on stay
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away the wall anchor. – Here let’s point ’em out, Bob. We just happen to have about 10 of ’em up on the wall.
– Yeah, they’re attached, that’s the device right there
and if you go to our website, you get ’em in packs of
four and they actually are great for doing exercises
with the exercise bands or the exercise tubing and the handles. It really provides a secure way, so. Boy you’re lazy. But go to bobandbrad.com and
go to the giveaway section or go to BobandBrad on
Facebook, you’ll see it pinned to the top of the page. – Did you want me to go
and show a little bit? – No, no, we could go ahead, Brad. Let’s get started, people
are wondering already, “What are these three–” – Okay, well, we do get a
number of comments from people asking this specific question. “What yoga exercises
can I do with sciatica?” And it’s really hard just
to make a reply quick, you know you’d have to
do a few paragraphs. But, typically, sciatica,
pain down the leg, numbness, tingling, those symptoms that
are radiating from the back, buttock and go down the leg,
typically past the knee, there are some things that create this and the two biggest things,
and most predominant, is typically a disc problem. – Right, a herniated disc,
people might say a bulging disc, more often it’s a herniated disc, so. – Right, I still don’t
know, to me it’s the same, it’s pushing on the nerve. – Yeah, I don’t know if a
bulging disc always pushes on the nerve.
– Sure. – You know what I mean? If it gives out far enough. – One way or another, a
disc problem which typically is gonna be improved by
extension, not always, but when you get asked this question, you just have to look at the big picture and do what the majority of
the responses are gonna be. – We’re gonna show you that,
what he means by extension. – Right, yep. – But what we’re looking for
here, you wanna tell them about the number one rule?
– Yep, the number one rule when you’re trying to answer this question, “Is it gonna help or not?” And the number one rule is,
does the pain or the symptoms or the numbness in the
leg start to go away? Particularly further down
and it comes back up. If it’s happening while
you’re doing the exercise, the leg starts to feel
better, you’re gold. Keep doing that exercise. As well as when you get
done with the exercise, it should continue to feel good, or when you’re done with
the exercise and it starts feeling better, after the
exercise, slowly gets better as a result of doing the
exercise, you’re gold. – Yeah and I don’t know if you were completely
clear on that, Brad. Generally what we look for is that, you know, the pain goes
all the way down the leg, it starts to get better
down here first, usually. Usually, we even look for
the symptoms in the foot maybe to get better first.
– Right. – And if you don’t have symptoms of what, maybe the lower leg, the symptoms get better.
– Sure. – If they don’t get better
and they actually get worse or the back pain goes
away but this gets worse, that’s a bad sign. You want it to go out of the leg, we wanna get it out of there. – Right. – The further it’s going,
the worse it’s getting. – I just didn’t wanna take
the time to explain it. – No, no, yeah,
(Brad laughing) I think you did fine. – Okay, so, shall we go through the– – Yeah. – So, the first one,
you wanna demonstrate? – Yeah, I’ll do the first one. This is called the Cobra.
– Right. – We call it just McKenzie extension. But what you’re gonna do,
you’re gonna start off with, and the key to this
is keeping your pelvis down on the mat or the floor. And you could do this in
bed, but a little bit soft on the bed really.
– Yeah, if you got a firm bed or if you cannot get down on the floor safely
and get up off safely, then I’ll okay this for my
patients but, typically, on a carpeted floor is ideal. – So you wanna start with your hands generally beneath your shoulders. And again, you’re keeping your pelvis down and you’re working your way up this way and you’re extending the back. – [Brad] This, you know, I looked up, We’re both not yoga people,
but I looked up on the internet looking up as many
exercises as I could find, and the Cobra is exactly what we do for a great number of our sciatic people patients.
– Right. – And, you know, with the
exercise, I’m assuming in yoga the goal is to
get up as high as you can. – Right and generally what
you don’t wanna see is this. Let’s say your back is so
tight, you start going like this and your pelvis comes up. What you do wanna see is this. – [Brad] And I have a feeling that’s what the yoga instructors– – Emphasize. – [Brad] Emphasize to
the students as well. – Yeah, they wanna get the arch. And, obviously, if this
starts increasing your pain or increases the pain down the leg, you won’t do it. There’s variations we’d want you to try and that’s not what we’re covering today. So you’re gonna go ahead
and the thing about this is, with these exercises, if they work, you can do them every hour. And we suggest, in fact,
that you do them quite often during the day, probably five
times to six times a day. And you can go ahead,
set off repetitions of, you can go with 10 reps, maybe more. There’s really no, if it’s feeling better, you can do more of it. – Right, and if it does improve that well, you’re not gonna be doing these
10 times a day for 10 weeks. Probably within a week,
the leg pain will be gone if it’s responding that well. I mean, for us just to say,
pick out three exercises and these are the ones,
it would be irresponsible to say we have to educate
you about sciatica, so that we’re being responsible and giving you good information. – We’re just kinda touching
on the subject really here. We’re not going into great detail why we’re doing this and how, you know, but and so.
– Right. But we are doing a pretty good job of narrowing it down, I think. Should we go to the next, number two?
– Sure, let’s go to– – I’m gonna do this one
on the mat like you would if you’re doing yoga. Okay, so if you have the
sciatica in your left, well, let’s say your right leg. I’ve got it down my right leg. This is a technique that, if that exercise doesn’t start working for
me when I have a patient, this may be one of the second
go-to exercises I’ll do. It’s not exactly like this yoga that’s called a Supine Twist. At least that’s the name of it that I found on the list,
but it looks like this, and you simply twist. Look at my shoulders. They stay flat. And then we rotate the
pelvis and the knee. And typically if my left leg is the one that’s got the symptoms,
I’m gonna take the right leg and go over the top and twist this way. – [Bob] Good, thanks,
Brad, for clarifying. I think you– – I did say it wrong.
– You had it wrong, yes. He’s absolutely right. – Sorry. – [Bob] If your pain is on the left side, you wanna take the right
leg and twist to the left. If your pain is on the left side, I mean right side, (Brad laughing) you wanna go opposite. So this would be pain if
it’s on your right side. – Right. Now the thing is the exact same rule as what the Cobra is you are
gonna continue to do this if the symptoms in the leg improve. They start going away
in the foot or the calf, they’re gone there and they kinda go up. I always explain to my patients
as, it’s like a thermometer, you know, when the red line
is all the way to the foot, we want it to come up this way
as things are cooling down. – [Bob] You could actually
show it with the stripes on your pants there, Brad,
you could bring them up, see? – This?
– Yeah, see? If the stripes represented
pain, right now the pain has gone out of the calf. – Right, and we call that
centralizing the pain. So really while you’re doing your yoga, anything that centralizes or
brings the pain out of the leg, that’s the right exercise. – [Bob] That’s a very good point, Brad. You can probably narrow it
down just in that fashion. You can know which ones
are good by which ones the pain is responding positively to. – Yep, and I like that,
that’s a good idea, Bob, a good visual for people to
get that pain to come up. Now they’ve gotta look
at this disgusting leg. I gotta cover it up. So, let’s go to the next and the last one. – [Bob] This is the last one. – Now, sometimes people
will get pain down the leg from something called stenosis
which, I have stenosis, and this is the exercise
I do on a regular basis. – [Bob] Yeah, this is one
that might actually make a disc problem worse. – Right. – [Bob] So you wanna be
very careful with this one. Yeah, that’s exactly what he’s doing there it’s called Wind Relieving. I don’t– – That’s what it said, Wind
Relieving, so whatever! (Brad laughing)
– All right, we call it double knees to chest and a hold and you can
do it one of two ways. One, you can bring up
both legs, like, at once, like Brad did, or you can
bring up one at a time. – Well, it may not be a,
I don’t know, in yoga, if they do one at a time or not. – [Bob] Oh, I don’t know either but I’m just saying how we taught. And then bring up one and
now bring up the other. – Yep. – [Bob] I mean, no, like this Brad. (laughing) – Oh, yeah.
– Bring up one. – Bob, we’re doing yoga not our exercises.
– And now bring up another. Yeah, there you go. Just to put a little
less stress on the back. – But, anyways, that’s
the double knees to chest or the Wind Relieving. I just had a patient with
sciatica down her leg. I did the Cobra. Oh my goodness did that flare her leg up and we started doing this, so she’s– – [Bob] More of a spinal stenosis. – Stenosis, exactly, and
she is 70 years old so that kind of all makes sense.
– That really fits. – Unlikely that, with
a disc problem, again, that that last one’s gonna help. It’s possible but it’s unlikely. – Right, exactly. It’s like the old Williams flexion from years ago.
– Right, right. – But we don’t wanna continue to bore these people with therapy talk. So, anyways, that’s the whole scoop with yoga exercises and
should you do ’em or not. – Remember, Brad and I can
fix just about everything, – Except for– – A broken heart. – There you go. – We are working on it. Hopefully the yoga people could help us. – I wonder how they do. Maybe nobody has a broken heart in a yoga class because– – They’re all happy. – Well yeah. We should really do some yoga. (laughing) – Yeah, get to know it, thanks. (upbeat music)