hi my name is Jasper from Milton chiropractic clinic and today I want to show you three exercises for sciatica now see Africa is actually a pain which travels down the back of your leg the back of the outside of your lower leg on the outside of your foot and and it's caused by compression of the sciatic nerve and the compression often takes place in the lower back I've might sound a bit strange you're getting a leg pain whether the cause the pressures acting in lower back but is not that is similar to your hitting your funny bone just the right angle and experience or symptoms in your fingers the first exercise we're going to do is called neuro flossing and what we need to do for that is we're going to do straighten the affected leg of the affected leg and put the foot up and the same time we tilt the head backwards we'll hold this for about five seconds there bring the head down bend the knee and will act the foot do this again same time now it's perfectly normal to experience a bit of pain in the back of your leg but you shouldn't feel a back pain with this one and come down again okay now I want you to repeat this about ten times and do this about in the morning and in the evening twice a day second exercise is a bit more advanced than the first one so what we're doing is sitting straight knees straight and feet nice and up make sure your knees are extended and stretched out straightened out and now we're going to place the hands behind our back I'm going to arch our back I'm going to hold this for 30 seconds make sure everything is nice and up by nice and tight and we're stretching out this whole sciatic nerve now again it's allowed to feel a bit of pain in the back of your leg no back pain level okay and slump all the way slump same thing hold this again for 30 seconds 30 and applied again okay the last exercise we're doing the same thing we're keeping the feet again firmly pushed against the wall knees nice and straight but now it has the hands behind the back replacing the back of a head interlock our fingers we're going to put it in on a chest slumps loves all the way all the way down and I'm bringing the elbows in and we hold this again for 30 seconds you're allowed again to have a bit of pain at the back your leg with low back pain come up riding on how it goes out and we do it again and slam down elbows in feeding us an upgrade held against the wall 30 seconds and I began brilliant so you should do these exercises about twice a day morning and evening and this should give you a lot of relief I'm Jasper from building car back to clinic thank you very much for watching

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