5 Easy Steps to Fix Sciatica

Описание: If you’re struggling with sciatica nerve pain, these 5 simple and effective exercises can help bring you relief. Sciatica often causes pain, tightness, or numbness that radiates from the lower back down through the leg.

In this video, Dr. Jonathan Ruzicka, PT, DPT, FAAOMPT, demonstrates five easy steps to fix sciatica by targeting the glutes, hamstrings, calves, and hips. Each movement is designed to reduce pressure on the sciatic nerve, restore mobility, and improve daily function.

You’ll start by rolling out the glute to release tension, then move into loosening the hamstring and calf muscles. Next, you’ll learn the active pigeon stretch—plus a helpful modification—to open the hips safely. Finally, you’ll finish with the hip hinge squat, a functional exercise that builds strength and stability. These techniques are safe, beginner-friendly, and can be done at home with minimal equipment.

Use the timestamps to follow along or return to the exercise that works best for you:
00:00 Eliminate Sciatica Nerve Pain with These 5 Exercises
00:13 Step 1: Roll Out Glute
2:21 Step 2: Loosen Up Hamstring
4:55 Step 3: Roll Out Calf
8:08 Step 4: Active Pigeon
12:24 Active Pigeon Modification
14:01 Step 5: Hip Hinge Squat

Whether you’re searching for sciatica stretches, sciatica relief exercises, or ways to fix back and leg pain naturally, this video gives you a clear step-by-step routine to feel better and move better. Remember to listen to your body, and consult a licensed professional if your pain continues.

Helpful Videos To Watch Next Quick Fix to Ease Sciatica Pain Traveling Down Your Leg:
   • Quick Fix to Ease Sciatica Pain Traveling ...   Relieve Sciatica Pain Now with These 3 Effective Stretches    • 3 Effective Stretches To Relieve Sciatica ...  

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DISCLAIMER:
Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. RPM Physical Therapy will not be liable for any injuries that happened due to performing any exercises or advice on this channel. Always seek the advice of your physician or other qualified healthcare professional with questions about your medical condition or to diagnose any conditions.