STOP Sciatica Nerve and Low Back Pain FAST with 1 Stretch

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today we’re going to talk about how to fix sciatica i’ve done quite a few videos on sciatica this is an updated video because there’s one stretch that i think is going to help you the most so i’m constantly trying to find faster ways to fix things and less complexities and this one’s very very simple okay so the first question is what is sciatica well it’s pain that can come from your lower back that radiates down legs usually in the back part of the leg the sciatic nerve is the longest and widest nerve of the body okay and it usually originates from l4 to s3 which i’m going to show you right here here you have five lumbar vertebras right one two three four five okay so the sciatic nerve starts at l4 okay this nerve right through in here and includes l5 and then some nerves from this lower part called the sacrum so all these nerves form the sciatic nerve that goes right down to the back of the leg what you need to know is that 90 the great majority of sciatic nerve pain involves a disc okay it can also involve degeneration of the disc where the vertebra start to become collapsed and you get these thinner discs okay and this is why as people get older they might have more sciatica type pain now the interesting thing about disc problems is that when you look on an x-ray or an mri and you see a problem with the disc it nearly always comes with a loss of the lumbar curve that’s called the loss of lordosis where you have this natural curve in your lower back so if you have sciatic pain chances are you’ve lost the normal curve in your lower back so normally it should look like this and you look like this when you lose the curve of your lower back you decrease the space in the spinal column so now the question is how do we get this curve back what you’re going to do is you’re going to do a stretch that involves a foam support a low back support you can call it like a foam block or a low back support but it needs to be firm enough so when you lay on your back with this support it gives you significant pressure in this direction to start putting this curve back now you can use various things this is like something i found i think at target um it’s a low back cushion you can use something like that you can use something like this i used to sell these i don’t sell them anymore because you can very easily buy one of those circular foam object and then cut it in half okay so this could be your support you can even leave the whole thing intact and lay with your lower back in this area right here okay or there’s other foam devices you can get that are more corrective for the lower spine so you can see this shape right here okay so if you were to lay on this you would lay so your feet going this way okay and your head going this way right here and you’d want to lay so the peak right here is right at this center point about l three or l two and so when you lay on this cushion what you’re doing is you’re creating this constant stretching of these ligaments muscles and tendons now here’s the secret are you ready for this when you lay on this device i’d say the first 10 to 15 minutes even will go so far where it will make you feel really good you’ll get relief but it’s not going to correct the curve okay it’s kind of like you’re just tapping into the elastic part of your lower back where it’s like a rubber band and it just gradually comes back however there is some fantastic research that talks about increasing the time laying on the support so if you were to lay on this support for let’s say 20 minutes every day or even a little bit longer what you’re going to find is it’s going to start to correct this curve because it works on the deeper ligaments to create like a remodeling reshaping of your lower back so what you want to do every night is lay on this for about 20 minutes now the problem is that when you lay on this cushion your butt probably is going to be raised up and it’s going to be very uncomfortable at first so maybe you start with 10 minutes and you gradually work up to 15 and then maybe 16 minutes but do it gradually because when you stand up you’re going to feel really stiff and sore but realize what you’re doing is you’re putting this curve back in slowly over time so you might want to gradually do it maybe with a pillow underneath your butt but just keep working at it every day until you can hit like 20 minutes and feel comfortable on the support so even though your sciatic nerve pain is gone continue to do this because ideally you want to correct this curve so it doesn’t come back especially since the number one killer and the thing that reverses this lower back curve is sitting which a lot of people do on their desk all day and then they watch tv and they’re slouching down and they lose this curve so this is a way to put it back now if you haven’t seen my video on low back pain you should probably check that out i’ll put it up right here check it out