How to Sleep with Sciatica, Leg Pain and Low Back Pain Relief Stretches and Tips | Dr. Matthew Posa Chiropractor in Milton, ON

In this video, Dr. Matthew Posa, a chiropractor in Milton, Ontario will go through the most effective and best home stretches for sciatic pain so you can get sleep and rest. He will also explain some of his favorite tips for best sleeping position, mattress advice and bed time routine. Viewer discretion is advised. Please stop if you have any worsening symptoms and seek the care of your primary health care provider or a corrective care chiropractor. There are many reasons for sciatica and some of them are quite serious such as herniated disc, stenosis, degeneration, or injury such as fracture.

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Stretches:
1. Standing hamstring stretch
To do the standing hamstring stretch, begin by standing, and place your right foot on a higher surface, like a chair.
This stretch can help ease pain and tightness in the hamstring caused by sciatica.
2. Kneeling Hip Flexor Stretch
Get into a lunge position with one leg in front and raise your opposite arm overhead as you descend into the lunge. Then, bend your torso slightly to the side away from your back leg and drop your shoulder back to further target and stretch the psoas. You should feel a deep stretch in the psoas located in front of the hip of your back leg. Hold this for 3040 Seconds and Repeat on the other side.
3. Sitting Piriformis Stretch
While sitting, place one leg over the other and bend forward. As you bend forward at the hips, bring your knee towards you. Hold this for 3040 Seconds
4. Seated spinal stretch
Place your left elbow on the outside of your right knee to help you gently turn your body toward the right.
Hold for 3045 seconds and repeat three times, then switch sides.

Strength and Muscle Activation
1. Glute Activation Exercise
Lay facedown on a flat surface. With your arms by your side, squeeze your glute muscles as your lift your chest and shoulders off the ground. Make sure to lift your head and look forward. Hold this for 5 Seconds and repeat for 15 repetitions.

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AS ALWAYS, PLEASE CHECK WITH YOUR PRIMARY HEALTH CARE PROVIDER TO DETERMINE IF THE CONTENTS OF THIS VIDEO ARE APPROPRIATE FOR YOU SPECIFICALLY. Some or all of these stretches/exercises/movements may be contraindicated if you have certain underlying spinal conditions such as spinal degeneration, spinal stenosis, disc bulge/herniation, instabilities, and other undiagnosed spinal problems.

Any questions about the content or whether it is appropriate for you? Please leave them in the comments section below.

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Dr. Matthew Posa, MChiro., D.C.
The Healthy Family Chiropractic & Wellness Centre
Milton, ON L9T 0J4
Email: [email protected]
Tel: 905.864.1516
https://thehealthyfamily.ca

Clinic Hours:
Monday – 710 AM & 36 PM
Tuesday – 36 PM
Wednesday – 710 AM
Thursday – 710 AM & 36 PM

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