There are a number of videos floating around that just do not teach the right technique.

The man in this video has it right.

Keep the Back Flat

This is exactly the way I learned to do this stretch in yoga class.  And I have a tremendous amount of respect for my yoga teacher.

The key here is to keep the back straight. It does not matter how far forward you go, everyone is different. Just go far enough to feel the stretch, but don’t slump over.

Popular Stretch for Back Pain and Sciatica

This is a very popular stretch because it is very good for sciatica, low back pain and helps the hip joints. This is a good one for people who sit a lot, you can do this stretch in just a few seconds, right in your chair. There are also versions of this move that are done lying down.

The reason this move is so effective is that it works on the piriformis muscle. A tight piriformis is responsible for low back issues and sciatica leg pain for a lot of folks. Of course not everybody’s issues stem from piriformis tightness.

Sound Off

We want to hear your comments, please use the form below to give us your feedback.

Back Stretch

Video with beginner to advanced version of this well known yoga pose, cobra.

It is great for strengthening and toning back muscles.
It starts with the easiest version for the total newbie and stiffer folk. Then she progresses through more advanced setup.

This pose can be great for some types of back pain problems, but not so good for others. Along with strengthening your back muscles, it is also good for the lower abdominals and the muscles in your pelvis.

People with disc problems seem to benefit the most from cobra pose.

If you have facet joint problems, like example, spondylolisthesis, practice cobra pose cautiously, if at all. Facet joint problems tend to become irritated when the spine is arched. Check with your doctor or physical therapist to see if this pose is okay for your condition.

If you are a beginner, proceed tenderly. There is no reason to strain, regardless of your condition. If it hurts, stop right away. This pose, or any yoga pose, should be pleasant.

Child’s pose is a great follow up pose to do after cobra.

Forward Bend

Stiff or tight back?

You will want to check out this simple forward bend taken from, Nancy Davison’s Back n’ Motion video.

In this first segment she shares the forward bend. It is probably a bit different for how you’ve seen the forward bend before.

This movement is based on Qigong

Qigong is a Chinese meditative practice which uses slow graceful movements to promote the circulation of qi or energy  within the body. It helps to  enhance a person’s overall health.

The movements are designed to loosen up tight and stiff  back muscles. Often it is lack of movements that leads to a chronicly stiff and sore back.

As you do the exercise, move in a slow, easy way. Breathe deeply to promote relaxation. Don’t let your ego get into it, just bend as far as is comfortable. Don’t overdo it.

You can order the complete DVD at www.BacknMotion.net

Loosen Hips

Here is yet another good sciatica relief exercise.

This one is quick and simple, the whole video is only 2 minutes long, including introductory instructions.

The exercise is designed to loosen up the hips and lower back.

Firm Believer in this Exercise

I have tried this myself and it works great to get things loosened up. I first learned this movement in yoga class. When I saw this video, I knew right away, it was going on the website to share with people.

Enjoy the Relief

So enjoy the exercise video, and as with any exercise, if it hurts stop or back off. This movement should not be painful. It should actually help reduce pain. It really works into the piriformis muscle. A key instigator in sciatica discomfort.

Please us the comment box to let us know how you like this exercise, and if it works good for you, share it with some friends!

Pain Relief Machine

Try electrotherapy for pain.

FREE trial, NO obligation whatsoever.

Return envelope provided if it doesn’t work for you, pay nothing – Click NOW.

Covered by many Insurance Plans

Sciatica Stretch

Breathing deep and slow is one of the major keys in sciatica pain relief.

This is a simple exercise, that takes just two minutes to do.

Stretch one leg out on the floor and bend the other leg in to get started.

Check out the video for full instructions.

Breathe Deep and Feel the Release

In just about any yoga pose or stretch, be sure to breathe slow and deep. Actually feel the breathe going down into the painful area. This helps to calm and relax the nervous system. This goes a long way towards reducing stress, muscle tension and pain.

Do you try to do exercises and stretches, but the pain makes it difficult? Consider a portable Interferential/TENS unit. You can try one out for free, courtesy of Medfaxx Inc. It may help you to do exercises and stretches without so much discomfort.

If you like this video, please leave your comments below. we love to hear feedback.

Sciatica Rescue

A simple tool to ease sciatica – a tennis ball.

This 3 minute video shows how to massage and stretch the piriformis muscle, using a tennis ball.

A tight piriformis is one of the major causes of sciatic pain.

I tried this myself and it works wonders.

I love simple, low cost, low tech solutions.

So if you give this a try, we would love to know hwo it works for you.

Use the comment box below to tell us about your experieince.

As always, any tips, suggestions, or additional comments are welcome.

It is a great stretch and strengthener for the shoulders and upper back muscles.

Squeeze the shoulder blades together for a great isometric exercise.

Osteoporosis Exercise – Skeletal Fitness by Mirabai Holland

The resistance of isometric exercise is what makes this of possible benefit for osteoporosis.

This exercise can be performed in less than 1 minute.

HarDarshan taught this class at Wake Forest Yoga. Keeping muscles loosened up and flexible can be very beneficial.

Easy Warm Up

If you like easy, gentle types of yoga you will like this video.  The leg lifts might be a little challenging, but the are super good for the abdominals. Nothing like keeping the tummy toned to protect the back. A lot of back problems are aggravated by poor abdominal tone.

Contact HarDarshan

If would like to get up with HarDarshan you can find her at SacredListener.com

Please share your comments and feelings below. We love  feedback.

As always, you should check with your personal health professional, before trying any new exercise program. Not all exercises are for all people.

Sciatica Rescue

My sciatica pain suddenly flared up the other day, while I was playing disc golf.

Luckily, I had a battery powered, portable Interferential unit, in my van.

I hooked up the electrodes and fired it up.

Sweet Pain Relief

As soon as I got the intensity of the unit cracked up to the right level, sweet pain relief was on the way. I strapped the fanny pack around my waste, zipped in the interferential unit and continued playing disc golf.

Wonderful Pain Free Experience

I had a wonderful time, enjoying the fresh air, green trees and satisfying pain relief. I even got a good does of vitamin D. From what I’ve read, exposing your skin to the sun helps your own body to produce vitamin D. I was careful of course not to let myself get burned. Much of the course was shaded by trees, I wasn’t getting blasted by a lot of direct sun.

If you enjoyed this video on sciatica, please leave your comments below, we would love to hear from you. If  you have  a   – Sciatica Success Story, we would love to hear it.

Put it to the Test for Yourself

You can get your own portable Interferential unit on a trial basis to see if it works for you. Explore the right sidebar of this site to find out more.

McKenzie Exercises

McKenzie exercises offer hope for the sciatica sufferer.

This first video is targeted towards people who have sciatica due to a disc problem, like disc bulge or disc herniation.

Click here to see the second video, focusing on pain due to piriformis syndrome, and how to tell the difference between true sciatica and piriformis  syndrome.  Often the pain  symptoms are very similar, but the cause is different.

Dr George Best shares a demonstration and explanation of McKenzie exercises.

In this video, he covers the concept of centralisation. While doing McKenzie exercises, the pain should move away from the extremety and closer to the spine. This indicates progress is being made in the right direction. In other words, if the pain radiates from the spine all the way down the leg to the foot, you are looking for the pain to leave the foot area and move closer to the spine.

Basic McKenzie Exercise

The basic movement involves lying face down on a firm surface and propping yourself up with the arms. Very similar to the cobra pose in yoga.  This particular McKenzie exercise involves spinal extension. Some of the other McKenzie movements involve spinal flexion. Dr George is simply demonstrating a basic introductory move.

There are several different modifications that can be done, turning to the left or right. All the while paying attention to whether the pain gets closer to the spine and moves away from the furthest point from the back. Since everyone is different, experimentation is needed to figure out which position is best.

The positions are held 1-2 minutes. Never hold a position that makes the pain worse further down the leg.  Dr. George recommends practicing several times per day.

The Benefit of McKenzie

The idea is to squeeze the discs away from the nerves. With repeated times and repetition, the disc may become more stable and stay off the nerve. If you are lucky, over time the pain can work it’s way out of the leg, and eventually out of the back altogether.

This method is not for everybody. Consult with your personal health professional to see if this may be right for you.

Learn more about Dr. George Best here