Have you ever suffered from the misery of sciatica or sacroiliac joint pain? If so, you know how debilitating you feel, and you’d love to know a way that you can relieve the hurt.
Sciatica is more than just a simple pain in the butt. When it strikes, it causes misery and debilitating pain that instantly downgrades your life. The sciatic nerve runs right through this tiny, powerful muscle in your buttocks called the piriformis, a pear-shaped muscle deep in the glutes that helps laterally rotate the hip.
If it gets too tight, it can impinge the sciatic nerve, causing tremendous pain, tingling, and numbness through the glutes and into the lower leg.
Sacroiliac (SI) joint pain refers to pain in the sacroiliac joint region caused by abnormal motion in the sacroiliac joint, either too much motion or too little motion. People with SI joint pain often have trouble standing from a sitting position, transitioning from lying down to getting up, and frequently change positions to feel comfortable.
This book will give you easy-to-understand and follow sciatica exercises to give you pain relief. You’ll learn the following exercises and techniques, accompanied by clear illustrations that demonstrate the proper body positions.
Author(s): Sutherland, Morgan
Publisher: Morgan Sutherland
Year: 2017
Language: English
Commentary: Treatment for Sciatica Pain
Pages: 54
Tags: Treatment for Sciatica Pain
CONTENTS
Medical Disclaimer
Reverse Sciatica Symptoms in Just Fifteen Minutes per Day
1. Lateral Leg Swings
2. Hamstring Stretch
2a. Standing Hamstring Stretch
2b. Hamstring Stretch with Yoga Strap (Contract-Relax)
3. Knees to Chest Stretch
4. Piriformis Stretch
5. Reclining Cow Face Pose
6. Seated Hip Stretch
7. Pigeon Pose
8. Hip Flexor Stretch
9. Fully Extended Press Up
10. Alternating Superman (or Superwoman) Exercise
11. Locust Pose (Sanskrit Name: Salabhasana)
Resistance Band Strengthening Exercises for Sciatica Relief
1. Bridge with Resistance Band
2. “The Clam Shell”—Resisted Hip Abduction (Lying Down)
3. Donkey Kicks
4. Lateral Squat Walks with Resistance Band
5. Resisted Hip Abduction (Standing)
6. Resisted Hip Extension (Standing)
Foam Roll Your Sciatic Pain Away
1. Glutes
Do-It-Yourself Techniques for SI Joint Pain
1. SI Joint Self-Adjustment
2. Static Back Knee Squeeze.
3. Knees to Chest Stretch
4. Both Knees to Chest Stretch
5. Spinal Rotation and Twist
6. Bridge Exercise
7. Dead Bug Exercise
8. Press Up
9. Bird Dog Pose (Kneeling Superman)
10. Bear Crawls in Place
11. Child’s Pose
Discover the BEST Treatment for Back Pain That Fixed My Lower Back Pain in Just 21 Days
References
About the Author
Other Books by Morgan Sutherland, L.M.T.
