Leg Relief

The Start To Completely Relieving Sciatic & Numbing Leg Pains

This is for you if you have sciatica leg pains, numbness or shooting pains down the legs to the foot, pain or numbing into the front of the leg, numb or shooting pain into the back of the knee or if you’ve been having low back pains that aren’t quite relieving with our low back pain exercises… this may be able to help you! 

Some people we have met in the past were skeptical at first. So, to give you some results in advance, follow the exercises below to alleviate some of your symptoms.  Then when you’re ready, if you want to speed up your results, book an appointment with one of our doctors today and we’ll tell you in a matter of just a few minutes if we can help you.

Find One Of Our Clinics Near You

If you’re in Amarillo, Texas, we have two locations now.  One on Soncy Rd, and one on Paramount Blvd. Click the link to get directions to the one most convenient for you!

DISCLAIMER: First consult your doctor to ensure no break, infection, tumor, tear, organ involvement, severe disc herniation or severe nerve impingement. 

If severe pain = 1 hour.  For slight pain = 20 mins.  At least once in the morning.  Do exercises daily until pain stops for 24 hours.  Once pain is gone, continue with the menu for 1 week before switching to the overall supportive conditioning program.

Standing Gluteal Contractions

Time Frame: 3 sets of 20 repetitions.

Why: This strengthens glute muscles, turns off compensating hamstring muscles. 

How: Stand up straight, hands at sides. Squeeze buttocks together; be sure to use buttocks muscles, not thighs or abs.  Do one set with feet straight, hip-width apart, and one set with feet duck-toed outward. Both hip-width apart; do 3 sets of 20 reps.

Floor Knee-Pillow Squeeze

Time Frame: 3 sets of 15 repetitions.

Why: Turns off compensating leg and butt muscles.

How: Lie on back, both legs bent 90 degrees on couch, chair or stack of pillows. Arms rest straight out, below shoulder level, palms up. Let back settle into the floor. Place pillow between knees. Squeeze pillow between inner thighs for 2 second even hold and release. Feet remain parallel and point to the ceiling. Focus on belly-breathing, stomach rising on inhale & fall on exhale.  Do 3 sets of 15 reps.

Bedside Piriformis

Time Frame: Hold this position for 1 minute on each side. 

Why: Releases muscle spasming pressure off sciatic nerve.

How: Sit on the side of your bed. Bring your knee up on the bed and turn your torso toward the knee. Center of chest leans over the center of your knee. Hold position for 1 minute and then repeat on other leg. 

Frog

Time Frame: Hold position for 1 minute.

Why: This tames the powerful thigh and groin muscles while putting pelvis into neutral position.

How: Lie on back, touch soles of feet together, let knees turn out. Low back does not have to be flat on floor, but you should not feel pain in your back.  Don’t press down on your knees; simply relax. Feel a comfortable stretch in your inner thighs and groin. Hold 1 minute. 

Supine Groin Stretch

Time Frame: Hold this position for as long as 10 minutes for each leg.

Why: This turns off compensating groin muscles. 

How: Lie on back, one leg bent 90 degrees resting on chair. Other leg extends straight out on floor. Prop both feet so toes point upward.  Hold 10 minutes or until extended leg is completely relaxed, then switch leg position and repeat. Use Thigh Test to determine when leg is completely relaxed.

Thigh Test: An alternative way to time this move.  Contract the thigh of the extended leg, and determine where you feel the strongest part of the contraction.  Initially it will be near the knee. As the stretch continues, do the test contractions every 3 minutes. The strongest part will move up the thigh.  Don’t hold the thigh in contraction; simply contract it and release it for the test. When you feel the contraction at the top of the thigh, it’s time to switch sides.  

Standing Quad Stretch

Time Frame: Hold this position for one minute, then repeat on the other side.

Why: This neutralizes compensating hip rotation. 

How: Stand on one foot, bend other leg back, placing top of foot on a block, back of chair, bed or countertop. The height dictates the amount of stretch in your front leg. Keep your hips and shoulders square and knees even. Push belly forward to feel stretch. Hold on to something for balance. Hold for one minute, then repeat on the other side.

Click Here To Download Exercises