00:00Hernated disc L4, L5, L5, S1, and inflamed sciatic nerve have one thing in common, pain radiating
00:07down into the leg, into the glute, into the thigh that goes all the way to the foot. In this
00:12video,
00:13I'm going to teach you safe exercises that can ease nerve pain throughout your leg. And best of all,
00:18you'll see that you don't need to be skinny, young, or very flexible to do these exercises
00:24and relieve this pain in seconds. And we're going to start by mobilizing the nerves along the front
00:30of your leg. When the pain, numbness, or tingling from the hernia shoots down the front of the thigh,
00:36we're talking about an L4, L5 herniated disc, the one that pinches the L4 nerve root. To improve this,
00:43grab a chair and you're going to sit with one, leg off to the side.
00:49Slide that leg back until you feel a slight stretch in the front of your thigh.
00:52If it hurts, you've gone too far. Back off a bit until it's comfortable.
00:57In this position, you're going to swing your leg using your foot.
01:02See? No sudden movements, no rushing. Alexandre, I'm not feeling anything stretch. We're not
01:09stretching anything. What we're doing is pulling gently, gliding the nerve up and down. This
01:16releases nerve adhesions, improves circulation, and enhances nerve function.
01:23You'll keep doing this pleasant movement for one minute with each leg. For those interested,
01:28this technique is called Neural Mobilization. The moment you stand up, you immediately feel
01:35less pain. Your leg feels lighter, as if you need less effort to move it.
01:41The next step is to mobilize the nerves along the back of the leg and the sciatic nerve is the
01:46main one.
01:47When the lesion affects the sciatic nerve more and the pain shoots down the back and
01:52the side of the leg, it's because the herniated disc is lower at the very end of the spine where
01:57the sacrum begins, L5-S1. I'm going to show you two ways to do this exercise. You'll test them out
02:04and
02:04only repeat the exercise that's easier for you. Once again, grab the chair, sit on the edge of the
02:11chair, round your spine, tuck your chin to your chest, and you're going to straighten your leg until
02:17right before the pain starts. You already know, right? If it hurt, it's because you went too far.
02:24Go back to where it's comfortable. Now we're going to move our head and foot together in sync.
02:30Check it out. Raise your head, raise your foot, lower your head, lower your foot. This movement
02:34can also happen at the knee. Raise your head, raise your foot, lower your head, lower your foot. The
02:43recommendation is that you do this 60 times with each leg. To keep it simple, do a minute with each
02:48leg taking your time. I loved it. And since a lot of people have trouble coordinating the movement of
02:54their head with their foot, I'm going to show an easier way to do this exercise. It's the same position,
02:59spine rounded, chin to chest, leg extended until just before the pain starts. The music kicked in,
03:06right? Except this time your head stays still. You don't move it anymore. The movement is going to be
03:11in your ankle and knee. Look at this. Extend both like a spear. Straighten your leg like a spear,
03:17then bend both your ankle and knee. Straighten it again, then bend it again. Repeat for a minute with
03:23each leg too. And now just repeat the exercise that gave you the most relief every day to maintain
03:28nerve health or use this exercise to relieve pain. When you overdo it, I'll put your back out.
03:34And to find out what the warning signs are for your spine and test to see if you have a
03:39true
03:39herniated disc, just click right here on the screen. If I was able to help you share this video with
03:47someone who has a herniated disc, back pain or sciatic pain, that's all I ask of you. Get this video
03:53to
03:54whoever needs it. I'm signing off for now. Big hug and see you next time. Without surgery,
04:00this extrusion, extrusion, haha!
