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Taking Charge of Your Health


hey everybody
it’s your personal trainer coach Kozak and I’m Claudia and this is a 18 Min Sciatica Exercises for Leg Pain Relief Sciatica Relief Treatment for Sciatic Nerve Pain these sciatica stretches do not require any equipment
but depending on the surface you’re stretching on you may want to use a mat
for comfort follow me for the traditional stretches and I will be
providing the easier modifications all right let’s begin we’re going to the
floor to start we’re going to lie down on our back and we’re going to do a
lying hip rotation so go and set that left foot down on the ground bring your
opposite foot up with your right leg we’re going to take that right hip
through the full range of dynamic motion so we’re going to press gently on that
knee every time and every time you can get just a little bit more range of
motion so again we’re going through this 10 times and throughout all these
movements today your range of motion may not be what ours is that’s okay make it
your own and that tenth time let’s hold now hold and press feel that hip stretch
and on all these stretches today I want you to take it to about 85% so don’t
take it to the one we’re starting to hurt or or stress you but instead where
it just feels like a good stretch for holding this for 15 seconds let’s go
three two one and done okay let’s switch bring that opposite foot up and again
we’re going to go through that dynamic range of motion ten times there’s any
nerves or tendons that are stock in your in your hip is a good one to loosen them
up go taking the through the full range of motion nice and controlled
nice and easy ten times breathing throughout good going a little further
every time to one and on this last one and hold good
if you need to you can grab the drops inside hand and hold this foot in place
and just press press on that knee fill that hip stretch again aim it for 15
seconds on this one and we are breathing let’s go three two one zero
excellent ok similar position for the next one let’s go back to that right leg
we’re going to do a figure four bring that right leg up we’re going to reach
through your legs both hands wrapped around that knee now we’re going to pull
this knee into so on this one we’re not doing the dynamic range of movement
we’re just pulling and holding for 15 seconds now you might be able to pull it
all the way to your chest or you might be goods is right here everybody’s a
little bit different so again you make this routine your own your own
capabilities today breathe pull again feel that stretch all through your hips
and glutes and three two one excellent alright let’s bring that opposite leg up
and do the left side again pulling to your chest breathe whew this height is
definitely tighter than my right side actually it is on me too and you might
experience that that’s alright going through these you might experience some
kick figure out a couple spots are tighter than you head into the data it
might discover some new things about yourself there’s nothing wrong with that
let’s hold four three two one and zero all right good next we’re going to work
on your piriformis which is two up here this little furry me with your sciatic
nerve runs through off and causes a sciatic nerve pain so we’re going to
target that one with this next dress go to kick that leg over your right leg
over your left we’re going to angle that left knee in just a little bit all right
now we’re going to grab that right knee with both hands and we’re going to take
it through a dynamic your movement but we’re pulling that
right knee to your left shoulder so you’re pulling it across so not just
back not just over what you’re pulling it up and across and out toward your
shoulder up towards your shoulder and again about ten times through this range
of motion a little bit more of a stretch every time working your way into it to
one and on this last one 15-second hold and stretch good should I stretch all
down your leg into the glutes maybe a little bit in your back that’s alright
that’s how we know what’s working loosening it up putting in the work
today so we can feel those results tomorrow let’s hold four three two one
excellent okay gently come back and let’s switch it up let’s do the opposite
side now again I’m going to angle that right knee in now my left leg goes over
and let me pull this left knee to my right shoulder you might find on some of
these that you’re more flexible than on some of them you’re less flexible and
that’s okay every body is different just about doing our best you can get a
little bit better every time you come back and repeat this routine nice
controlled breathing throughout not using any momentum on this range of
motion let’s go last one and let’s hold pull back fifteen seconds
feel that stretch good again taking that stretch to about 85% of what you’re
capable of maybe 90 but any more than that and you’re really not doing
yourself any good you’re just developing scar tissue at that point so don’t take
it to the point where it’s really hurting let’s go three two one and done
zero good okay let’s move into a 9090 position different names for the
I usually like to go with the 9090 because it kind of describes the
position right which is both knees at a 90 degree angle and so Claudia is just
going to hang out here and make sure in trying their best to get both knees down
on the ground where I’m going to take it from this position I’m gonna go one step
further into a pigeon so I’m going to bring this foot in and then I’m going to
bring this back leg back now here’s one variation a little easier variation and
even harder is go ahead and come down onto these forearms you decide which one
of these three is going to be right for you today either way we’re feeling that
that hip stretch the only networking and hold good you’re doing the pigeon
variation make sure that you have your weight over your leg and you’ll keep by
bringing it out here let’s go three two one and zero good okay let’s hit that
opposite side now so go ahead start with that opposite side ninety ninety good
and again from here I’m going to move into that pigeon so I’m kicking that
back leg out behind me and I’m coming forward just to give you
a different angle good you’re experiencing a little
cramping I’m pretty sure that’s normal because totally normal because this is
me yesterday cramping so try to breathe through the movement and this is
actually the second time that we’re shooting this video because the first
time we hit a equipment malfunction yeah let’s hold this for three more seconds
two one zero good so I’m actually feeling more
flexible as a result that’s good two days in a row like that I lose peaks to
the routine okay we’re going to go to our backs we’re going to do a subpoena
butterfly so let’s line our backs when you put your feet together and try your
best to get your feet close to your body they might not be able to might be out
here but just do the best you can yep and now let’s go through this full
range of butterfly motion opening up and closing to that ten-time
nice and control nice and easy taking your knees down a little further every
single time good nice and control breathing to one
and on this last one let’s drive those knees to the floor feel that major
stretch just isometric hold static stretch if you’d like to you can use
your hand to get just a little extra stretch if you want to kick it up a
notch you feel comfortable doing so good hold this one for five four three two
one and zero good we’re going to lie flat on our backs with our feet up so
this next one we’re going to push our pelvic bones through the floor now this
one’s hard to pick up on camera because they really don’t get to see much we’re
literally going to push our pelvic bone through the ground keep your lower blat
back flat on the ground and we’re just pushing through the ground so you’re
pushing straight down with your pelvic bone straight down push down good this
one is going to engage your core and don’t allow your lower back to the curve
on this one or your lower back to come up off the ground keep your whole back
on the ground while you do this one again just pressing through and
breathing excellent good let’s hold this one for five more seconds keep pressing
through straight down into the ground let’s go five four three two one zero
okay excellent relax shake it out all right next we’re moving
into is an ISO hip up again Claudia we’re going to do the same move on this
one bring your feet nice and close to your glutes feet are flat on the ground
now let’s press up drive up off your heels
and ideally we want to make a straight line from your knees to your shoulders
so get those glutes up don’t want a hyperextend but at the same time you
don’t want your butt sag into a nice straight line drive off those heels and
really flex your glutes and actually your abs even though we are working your
back I don’t want you to focus on squeezing your back when instead focus
on hamstrings glutes and your abs good just hold excellent work again make this
your own if you can’t quite get up as high as we can that’s okay today
everybody has to start somewhere he can come back repeat this routine you get a
little bit better every single time not going to happen overnight but if you
work at it I promise you you will get there excellent let’s go five four three
two one and zero slowly back down nice ok arms that other side to the next one
let’s go and bring your knees up to a 90 degree angle we’re going to do a lying
leg twist stretch I might twist my knees all the way down to a 90 where my legs
around the ground stop at a 45 degree don’t go all the way down like Coach
cozec it I want you to keep your back flat on the ground while you do this one
so if you don’t feel comfortable coming all the way to the 90 with your back
flat then like Claudia is doing on the 45 is great you choose which one of
these two is gonna be right for you today try to keep those shoulder blades
on the ground good so that’s stretch and if you are doing the full nine you don’t
just let your body relax still keep some tension feel that stretch good and 5 4 3
2 1 other side of course we got to do both sides keep it nice and even nice
good now multiple applications for this routine whether you just want to do some
rehabilitation and strengthen your lower back or maybe you’re trying to fight
back from an innate and injury either way this is a great routine for you feel
that stretch good hold tight on this one again just
take it to the point where you feel comfortable not to the point where
you’re in pain good let’s go five four three two one zero and back nice okay
straighten those legs out on this one little shake okay next we’re going to do
a lying knee to your chest organs lying position we’re going to bring both knees
into your chest now you might just be right here or you
might be able to get them all the way in again you decide what’s right for you
today come back and every time you do this your flexibility and mobility will
improve just a little bit draw those knees into your chest pull them in nice
excellent work breathe again don’t feel pressured to match our mobility you make
this workout your routine Fitness’s anything but a one-size-fits-all
solution make this workout your own good let’s go five four three two one and
lower your legs back down take a second stretch it out okay next we’re going to
do one leg at a time now so go ahead and bring one knee up does it matter which
one and I want you to keep try your best to keep that other leg on the ground so
even if it wants to come up on you try to force it stay on the ground excellent
and that knee in get to the point where you feel comfortable getting your back
from all angles today you have a sciatica or loosen it up whatever it may
be that’s ailing you we’re going to try to hit it today good and three two one
alright let’s switch it up opposite side now and pull in go hold and breathe so proud of you today for doing
something about this you know so many people have an injury or you know
something wrongs are back and instead they just get defeated no I have a lower
back problem that’s the way it is no not you you’re taking the steps to make it
better all right and leg goes back down excellent okay next one we’re doing a
one leg raise so go ahead and raise one leg straight gonna raise our right leg
straight try to keep no bend in that knee like stout to the side and just
pull back as far as you can on your own and that looks like this today or like
this that’s okay no big deal depending on we’ll work out as we’ve done this
week our flexion so he’s going to really greatly on this one depends on how many
squats we’ve done this week just keep it straight and just pull good and every
time you come back you a little bit better at this one again just make this
routine your own alright and slowly return back to the ground
alright opposite leg up try to keep that leg nice and straight I know it’s hard I
know it hurts feel that stretch in your hamstrings gluts calves excellent
loosening it up we’re going to feel so good when this routine is done all right
almost there let’s go five four three two and one
slowly back down alright next we’re going to do a knee to the side stretch
to bring one knee up and we’re going to use your hand up gently pull it over to
the side so for this one you’re going to decide what’s right for you this might
be enough of a stretch or you might need to pull it all the way down but either
way when I try to keep your shoulder blades flat on the ground so don’t curl
and twist with it but instead keep those shoulder blades on the ground that allow
you get that stretch in your back you decide if you’re here all the way down
take at this point where you feel comfortable today no reason to push it
Juana this workhouse intended to make you feel better good all right and
slowly return let’s go opposite side breathe and stretch good pull across go
shoulder blades flat on the ground excellent work doing great guys keep it
up and let’s go 5 4 3 2 1 and return nice work
thank you so much for working out with us today if you like this workout you’ve
been working out with us for a while and you’re starting to see some results we’d
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and we want to connect with you again thank you so much for working out with
us today it’s been our pleasure I’m coach Cosette and I’m Claudia and we
will see you at your next workout

100 thoughts on “18 Min Sciatica Exercises for Leg Pain Relief – Sciatica Relief & Treatment for Sciatic Nerve Pain

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  2. I hadn’t voiced how much pain I was in, but my husband finally noticed how much trouble I was having just walking. He suggested this workout. I tried it and got immediate relief. I will be doing this each morning and evening as a matter of routine, for maintenance and prevention. I can’t let this kind of pain sneak up on me again!

  3. I'm on my feet all day and lift some pretty heavy boxes, this workout helped me after I hurt my back lifting a box that was too heavy for me. I was in a lot of pain and this workout gave me much needed relief. Tried to get someone else to try it out and when they got to the 90 90 they gave up 🤣 but they said the bit they did helped so hopefully I can convince them to try the whole thing. 👍

  4. Thank you so much! This is the first time I’ve ever had sciatic pain and this has helped me so much plus it’s made me realise how stiff my other side actually is! Great stretches! Definitely recommend! This will now be apart of my morning routine. Thanks! 💖💙

  5. very easy treatment and life become so happy. Just Recite " La Hawla Wa La Quwwta Illah Billah". 100 times Morning and 100 evenings. If not get the result, then claim. its a guarantee. Myself Tested. get 100% Result. Thank God

  6. I could hardly walk to the bath room 5 days ago, doing this twice a day feeling awesome now. Thank you so much guys.

  7. Thank you guys so much you guys will be part of my daily routine my sciatica pain has been kicking my butt this week but thanks to you guys I’m going to fight it to get better!!!

  8. Reside in the UK but doing these exercises on the beach in Bali at the moment (awesome experience!) – these exercises have improved my back no end. Thank you ever so much for posting these videos!

  9. Thank you guys it is so helpful, everyone should this routine exercise. I send it to so many people I know are suffering, hope they will not ignore it.
    Just follow the essay instructions & your sciatica will be gone. May God Almighty reward and guide you guys in a batter way
    Thanks again
    Shaft Rahman

  10. I’ve had sciatica on my left side ever since a back surgery 5 years ago. So sick of shots and pills. Started this workout a couple of weeks ago, after trying other programs. This one is perfect for me. Already seeing some nice results. Thank you.

  11. Guys…you are just awesome….i want to thankyou that it is the best exercise for sciatica😍😍😘😘😘😘😘😘

  12. I followed thru all the exercise. And then I clicked on another link and the video demonstrated not to put any stretch on spine as it is already compromised and doing other excercises will make matters worse. On the other hand, I really want to believe in the video you have put up. Plz review this video I referred in the end and let us know how can we rest our doubts of not making our spines worse..
    Thanks.
    https://youtu.be/9SKuFe2SERs

  13. I was a victim of heartburn, pain in the chest and acid reflux however right after sticking to this acid reflux disorder treatment method “Dοcuzu Rαkα” (Gοοgle it), those complications were definitely disappeared. Furthermore, I relieved my constant exhaustion and skin rashes due to it. It feels like I am back to my normal self all over again, I am feeling healthy and fit.. .

  14. How did I just find this? I have been suffering for many years with back problems. Sciatica is the worst. Before I was done I am feeling much better. Thank you so much 😘😘😘

  15. You are amazing I work out you and I feel great thanks a million times to inspire a lots of people great job my dear

  16. Just found this, thank you so much for your guidance. Questions:
    1.Can you do these exercises more than once a day?
    2.Exercise daily, or take a day off?
    3.Can I stop midway, say to drink water, or should these be done all the way through?
    4.When should I stop, when pain is gone or should exercises be a part of my daily routine?

  17. Hello Coach. Thanks for this amazing video. I have severe back pain and Sciatica ( I have a herniated disc between L4 and L5 and Congenital Stenosis) Been doing it for two days and i see great improvement. I would like to know if i can pause and repeat each exercise ?

  18. Today suddenly found your channel . I'm suffering from this pain for last 2 year .. Your technique is very good hope it will help me & soon i will be free from this pain & please upload exercise for ankolysis spontelytis .

  19. Thanks from Cheshire in the UK. Been doing these stretches for the last 6-8 weeks. My back is as good as it’s been for over 5 years.. Keep up the good work. Pete

  20. Hii have sciatica issue.. left leg and back pain kills me.. Helps me.. Today only I found this video.. Pls guide.. how long I have to spent on this exercise.. And when to do?? All day sucks due to sciatica pain.. Pls help on proper guidance.. Thank u for video

  21. All summer I had sciatica and went to the chiropractor for two weeks straight and the pain got a little better but did not improve much. Been doing this workout twice a day for about a week and I feel like I have my life back, simple tasks like driving have become much easier for me, whereas before I could only handle about ten minutes sitting in a car because of the pain.

  22. Thank you very much for this great video! I do a lot of sports but 7 weeks ago I got a terrible sciatica, couldn't barely move with massive pain. 1 week in total distress, went to the osteopath who helped me good and found your great video. I did the routine daily for the last month…my sciatica seems totally gone…thank you very much! So for now less hard sport, more stretch, yoga and relax will be great too! And I share already your videos with few friends that like it too.
    Best greetings and thanks for your inspiring videos from Switzerland.

  23. Is it normal to have increased and sharp pain in hip to knee area very next morning after first day of exercise?? should we continue or stop as there may be something else?

  24. Hi guys! I 20 yrs old…and sometimes my legs are hurting me soo bad, especialy when i go to sleep. I feel like my legs are shaking…CAN SOMEONE PLEASE TELL ME WHAT'S WRONG WITH MY LEGS??
    Btw i done this exercise, i feel much better.

  25. I’ve had sciatic pain for a year. I started this routine yesterday and two days in, I can feel the difference. Thanks for sharing the exercises.

  26. This workout is amazing. So short and simple but super effective! I had sciatica so badly that I could hardly walk and I was in a lot of discomfort. I did this before bed and my pain had subsided by 70%. Two nights in a row and in the morning, I was completely pain free with full range of motion back in my legs. Incredible!

  27. I sat in a car for 10 hours yesterday and today I’m so stiff I couldn’t do much without struggle and pain. I feel like I really backslid.

  28. The leg lifts, my left thigh has muscle, seems long then like 8 6 inch 7 in separated pain but only in compressed muscle. Left leg. Drive lots. Sr 68. Male. No permanent disc or back fision or anything. Free forn s tr aight alignment. Just cant walk good. Leg lift impaired at small of back, canno do that high school both heals, leg lift

  29. Yesterday was the 1st time I tried these stretches. Today, I was able to sit/stand with no pain. Walking for more than 1 minute is still a challenge, but it will take time to get back to where I was. Thank you so much for sharing these stretches.

  30. I could barely do any of these I felt like I was gonna break a rope inside my leg and right buttock. But everyone keeps saying it’s working for them in the comments….

  31. I've tried doing these exercises, I have chronic sciatica an 2 discs out, I'm waiting for my operation and I dont know how people can say these exercises helped them, I cannot do these exercises at all, I'm screaming in pain trying, now I just feel worse.

  32. New subscriber here from The Philippines. I have a lower back pain for almost 2 decades now. Thank goodness I came across your video and I tried doing the stretching excercise…goodness me I love how my muscles stretched! It's hurts but I feel relieved from pain after 2-3 days. Really appreciate for posting this kind of video. Very helpful. Cheers!

  33. I spent two weeks off work on medication unable to walk without a walking stick after two days of following this routine my pain was reduced and I can walk without a walking stick hopefully I will return to work next week

  34. Very good exercise.i've been suffering with this sciatica pain for a few week last 2 years and now its all gone. Now i'm sharing this helpful video with my friends.hope its work with them

  35. Thank you for posting these. I have shared this with a support group I am in on Facebook. I see so many suffering. I have so many problems with my back and range of motion. My PT taught me these and I have slacked. So many don't have the benefit of knowing these exercises. They help so much and it feels good to open up those hips and stretch. Excellent demonstration!

  36. Been suffering with sciatica for nearly 3 months.
    Got fed up with all the painkillers I was taking as they made me feel Ill.
    I tried this workout yesterday and this morning I felt a bit better.
    So I'm going to continue it and hopefully I'll get rid of this pain.
    Thank you.

  37. I really didn’t think this was gonna work I’ve been in pain for like 2 weeks going on 3 and this morning today I decided to try these a few of them hurt like a motha*** but after I was done I could actually stand up longer with out much pain! Thank you guys for the vid tho🙏💪🏽

  38. I was told I have a genetic problem with my back that causes the sciatic pain I have. I’ve had this issue for 15+ years. I do this routine everyday and it really helps with the pain. I couple this with a yoga routine to help with posture and some different stretches and it does wonders. Most problems can be solved with daily effort. Keep to a routine and it can change your life. 😬

  39. Thank you soooo much for this video, am about to go to sleep with this pain but luckily ive stumbled upon ur video. What a relief! Thaaaannnkss. Subscribed!

  40. I have sciatica and very bad leg numbness. After found this video I've been practicing twice a day and week and a half later the numbness is almost gone.
    I'm very grateful to you guys!
    Definitely recommending this video to everyone who is having similar symptoms.
    Keep up the good work guys!!!

  41. Thank you so much. My sciatic pain was so severe. I followed this exercise and i feel so much better. YOU GUYS ARE GREAT !!!!

  42. After 4 months of pain thinking it was a pulled groin I asked my doctor about it and he said you don't have a pulled groin you have angry mussels.. Wrong it's from my L4 and L5 that have slipped due to my age of 59 this month of Oct. 11th, I have DDD and it was this what was making my sciatica go crazy and after doing this video every day twice a day since mid Aug. it's better.. Now I am afraid to stop..

  43. I have known issues of stenosis at L5 S1. I’m currently on vacation in Europe and have been doing a lot of hiking. The past few days my sciatic nerve has really been acting up with numbness all the way into my foot. Standing was excruciatingly painful. I was actually starting to get worried, thinking that I need to see a chiropractor or get a shot. Instead I decided to go ahead and do these exercises that I have done with you before, and you came through once again. I’ve done them last night and then went to bed. I could already feel that I was doing better this morning. I’ve just done them again now and even though my leg lift is at less than 45°, your video is very helpful and I appreciate it,

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