Hip Pain Sucks
Sciatica Pain Sucks More!
Hip Pain Sucks!
Hip Pain. Sciatica pain sucks more. After moving in with my girlfriend, I increased the distance to my work from 500 meters to over 65 kilometers (130 km round trip) that I needed to travel daily. Little did I know the muscles surrounding my hip, especially my left which controls the gas and break, started getting tight. While it is not rocket science to think sitting for long periods of time would cause certain areas to get tight. I did not expect what was about to come.
I went from never hurting my back, or as we say in physio land “not throwing out my S.I. Joint” to laying on the floor in such immense pain I could not stand for 20 minutes. For those that have thrown their back out, you understand my pain and how much sciatica pain sucks. If you have not suffered from this delightful experience, please follow my instructions, so you never do! From a simple kettlebell swing to me praying to every god asking them what just happened and why they weren’t making it go away. For the next four days, I was not able to walk or move without pain. For a physio, this is a disaster, not only is it not good for my brand when I am broken and have no clue why, but I also need to continue working. I went from feeling empathy for my clients to another level of sympathy. I never realized how detrimental driving could be. I had increased my driving time from not much to a ton, and the result was catastrophic.
This Mobility Exercise SAVED ME!
This mobility exercise came about by pure accident. I had remembered a while back that massaging my leg while driving seemed to help alleviate the pain. I am convinced that sitting in a locked ninety-degree position from the hips is not be suitable for my health and posture. However, I never expected my Rectus Femoris (the quadriceps muscle that crosses both the knee and the hip to be the problem.) I remember lying in bed and feeling the pulsating pain that I associated with low back pain and sciatica. There was no way I could do the standard foam roll for the quadriceps. The pain would be way too much, that was clear. The idea struck me to lie on the ground with my leg straight and see if I could use the floor to massage the tight muscle causing my sciatica. This exercise was also a great way to extend my hip.
First I Felt Nothing?
When I first started rolling on the floor, I used the foam roll under my opposite leg (as shown in the video.) The foam roll helped me understand the movement needed to massage my hip against the floor. When you know the movement, the use of the foam roll is up to you. I found the tension in my leg to be fascinating. The more I continued the mobility exercise on the ground, the more my quadriceps muscles relaxed, and the sciatica pain disappeared. Once this happened, it was the first time I honestly felt the ability to move without pain. It was also much easier for me to lie comfortably on the floor. My hip tightness released and I felt my spine get longer. This muscle was my hip flexor (in this case the Rectus Femoris) releasing and allowing my hip to extend. For my clients and me, this mobility exercise always takes a few minutes before it starts to work. Try it for 5-10 minutes, and you will see how the feeling of the exercise begins to change. If after five minutes you feel it, but it is not bothering you, that is ok. It just means this is not one of the major muscles causing the issue.
How This Helped my Sciatica
How this exercise helped my sciatica is very interesting. The tightness in my quadriceps (especially my Rectus Femoris) was causing tension on its origin, which is located on the hip/pelvis. When the pressure would become too extreme (usually during a movement involving a squat) it would throw out my lower back. To be more specific, my Sacro-iliac joint would come out of place, therefore, putting incredible pressure on my sciatic nerve. Releasing the tension allowed me to perform movements that involved squatting without throwing my lower back out. In return, not getting my piriformis muscle to cramp and cause press against my sciatic nerve.
How YOU Should Start
Start by lying on the ground and trying the movement. Learn which version you like better, with the foam roller or without (or both.) Do the exercise for 5-10 minutes and see how it feels afterward. A word of caution – it is possible that the quadriceps will become very tender to the touch after this exercise. The tenderness is not necessarily a bad sign as often the movement, and “bad” pain in the area also gets better. Start with doing this exercise 1-2x daily and hopefully your symptoms and sciatica start to decrease!
Movement is our Medicine & Education is our Therapy!
Best of all – NO MEDICINE, NO PILLS, JUST TWO STRETCHES THAT EMPOWER MY BODY TO HEAL ITSELF!
For more videos
If you are in the area and want to set your first appointment start by learning more about the GTS Initial Consultation!
If you are too far away, that is also not a problem, and my virtual consultation option has helped many people also become pain-free! Click here to learn more about it!