Any stretching experts?

[NJL52]

I have a problem with my lower back, Sciatica. It might be further labeled as piriformis syndrome, but my doctor says it isn't. Didn't really diagnose it so I'm not sure how to label it.

Anyways, it is a compression of a nerve in my back that causes pain right at the peak of my left glute.

The best way to rid myself of this pain and to stretch it out is to put my left foot on my right knee and sit cross legged and stretch it out. Like this: http://z.about.com/d/orthopedics/1/0/_/5/crossleg.jpg

The problem is that in order to get enough stretch on my back, I put a ton of force on my knee. So much that it produces discomfort in my knee for a while afterward. I can't really push the stretch to it's extent because I'm afraid of the damage that the strain to my knee would cause.

So I'm looking for an alternative to produce this same flexion without the knee pain.

Anybody have any knowledge that might help my predicament?

 

[SaiBoT]

I have a problem with my lower back, Sciatica. It might be further labeled as piriformis syndrome, but my doctor says it isn't. Didn't really diagnose it so I'm not sure how to label it.

Anyways, it is a compression of a nerve in my back that causes pain right at the peak of my left glute.

The best way to rid myself of this pain and to stretch it out is to put my left foot on my right knee and sit cross legged and stretch it out. Like this: http://z.about.com/d/orthopedics/1/0/_/5/crossleg.jpg

The problem is that in order to get enough stretch on my back, I put a ton of force on my knee. So much that it produces discomfort in my knee for a while afterward. I can't really push the stretch to it's extent because I'm afraid of the damage that the strain to my knee would cause.

So I'm looking for an alternative to produce this same flexion without the knee pain.

Anybody have any knowledge that might help my predicament?

Yes i do have.

Bodybuilding.com - Glutes Stretching Guides.

 

[ceo]

first, if you carry a wallet in your back pocket...stop. Sitting on a wallet can cause this pain. I've experienced it. I now carry a money clip and keep it in my front pocket.

More piriformis stretches:
You can do a lying version similar to the sitting/chair one. Lying on your back, put one ankle on your opposite knee (same as you would sitting in a chair cross-legged), then raise your uncrossed leg up and towards you. Put some gentle pressure on your bent knee. You can play with this until you feel it. If you find this is still putting pressure on the knee, try another stretch.

Another stretch is: getting down into the pushup position, slide one knee up between your hands, positioning (angling) your lower leg so that the lateral (or outer) side of your ankle is touching the floor. Slide your other leg back until you feel the stretch. You can stay upright or lean forward bringing your chest towards your bent knee. You can also push a little to the side of your bent leg. Play around with it to where you best feel the stretch.

 

[SouthernLord]

Foam Roller!!!!!!!!!!!!!!

http://www.elitefitness.com/forum/w...fting/warm-up-your-hips-agile-8-a-631289.html

 

[rahl]

Foam Roller!!!!!!!!!!!!!!

http://www.elitefitness.com/forum/w...fting/warm-up-your-hips-agile-8-a-631289.html

I've got to give those a shot. I'm having that same issue right now. I haven't been stretching as much as I have in the past and I definitely notice it. Thanks for the post!

 

[bblazer]

I've got to give those a shot. I'm having that same issue right now. I haven't been stretching as much as I have in the past and I definitely notice it. Thanks for the post!

Get the one that is just a 3" PVC pipe with a soft covering.

It'll make you cry like a 3 year old little girl, but it works.

B-