Could L4 to L5, or L5 to S1, be causing your outer hip pain, pain deep in your buttock, or pain running down your leg?

@rehabfix

982.7K followers · usually 1.2K views a post

Views

245.2K

Likes

3.5K

Comments

1.7K

SoundTikTok sound · original sound - rehabfix

Promoted product

RehabFixrebrand.ly

4 videos

Why it worked

The video uses high-quality anatomical animations to visualize the root cause of pain, which builds immediate authority and trust before transitioning into a clear, actionable solution.

Summary

Dr. Grant Elliott explains why common treatments for sciatica like stretching hamstrings are ineffective and provides a three-step routine to address the root cause in the lower back. He concludes by offering a free demo of his "Sciatica Fix" program via direct message.

Structure

1Identify common sciatica misconceptions
2Explain why stretching/massaging the leg is counterproductive
3Demonstrate three-step mobility and strengthening routine
4Explain the physiological benefit of the exercises

Original caption

💥 Outer Hip Pain, Buttock Pain, or Sciatica? The Problem Might Be Coming From Your Lower Back. ❌ If your pain keeps running down your leg… Stop assuming your hamstrings are tight or your glutes need more massage. For some people, sciatica symptoms are linked to irritation of a nerve in the lower back. And constantly stretching or foam rolling an already sensitive area may actually aggravate your symptoms. 🔑 Instead, try these 3 movements to restore mobility, calm symptoms, and build hip strength 👇 1️⃣ Lumbar Extensions Help restore lower-back movement and may reduce leg symptoms for some people. 2️⃣ Side-Lying Sciatic Nerve Glides Gently mobilize the sciatic nerve without forcing an intense stretch. 3️⃣ 90/90 Hip Ankle Lifts Strengthen your hip rotators and improve hip mobility to support better movement. This will help reduce your sciatica FAST. But if you want our full sciatica solution for your specific situation. ✅ DM me “SCIATICA” and you can get a free sciatica fix demo with my team! . . 👣 follow @rehabfix . . . #sciatica #sciaticapain #outerhippain #nervepain #discherniation

More from @rehabfix

On-screen text

L4 L5 L5-S1 YOUR OUTER HIP PAIN DEEP IN YOUR BUTTOCK OR RUNNING DOWN YOUR LEG YES, ALL THE TIME. STOP STRETCHING YOUR HAMSTRINGS, STOP MASSAGING YOUR GLUTES, AND STOP FOAM ROLLING YOUR LEG BECAUSE OF WHAT WE JUST SAW. SCIATICA IS A LOW BACK PROBLEM, NOT A LEG PROBLEM, AND TRYING TO STRETCH OR MASSAGE AN IRRITATED NERVE CAN ACTUALLY MAKE YOU WORSE AND PREVENT YOU FROM HEALING INSTEAD. HERE'S A THREE STEP ROUTINE TO TARGET THE DISC AT THE SOURCE. FIRST, WE NEED TO RESTORE YOUR MOBILITY THE RIGHT DIRECTION. FOR ONE MINUTE, GENTLY. IF THIS GETS LOOSER AND FEELS GOOD, IT MEANS THIS IS THE DIRECTION YOUR DISC WANTS TO GO SO WE CAN PROGRESS IT. BY PUTTING YOUR HANDS UNDER YOUR SHOULDERS AND SLOWLY PUSHING YOUR CHEST UP AS FAR AS YOU CAN COMFORTABLY, WHILE KEEPING YOUR GLUTES AND LOW BACK RELAXED. PERFORM THIS REPETITIVELY, GRADUALLY INCREASING OVER TIME, AND YOU CAN REDUCE NERVE RELATED PAIN IN YOUR LEG. BECAUSE THIS EXTENSION IN YOUR LOWER BACK CAN REVERSE A DISC BULGE AND TAKE PRESSURE OFF THE NERVE. NOW WE CALM DOWN AND MOBILIZE THE IRRITATED NERVE. LAY DOWN ON THE EDGE OF A BED OR COUCH WITH THE PAIN FUL SIDE UP. PLACE A PILLOW UNDER YOUR LOWER BACK, GENTLY ARCHING YOUR BACK TOWARDS THE CEILING. NOW THAT YOUR KNEES AND FEET HANG OVER THE EDGE TO CREATE AN EVEN GREATER ARCH, WHICH OPENS UP THE HOLES THAT THE NERVE GOES THROUGH TO GIVE YOU A MORE SPACE AROUND THE IRRITATED NERVE. NOW WE CAN SLOWLY EXTEND AND BEND THE TOP LEG TO MOBILIZE THE SCIATIC NERVE THROUGH THE BIGGER OPENING, WHICH WILL IMPROVE BLOOD FLOW AND REDUCE INFLAMMATION. FINALLY, STRENGTHEN AND MOBILIZE YOUR HIP ROTATION TO TAKE PRESSURE OFF YOUR LOWER BACK. SIT IN A 90-90 POSITION KEEP YOUR BACK STRAIGHT AND LIFT YOUR BACK ANKLE OFF THE FLOOR TRYING NOT TO ROTATE YOUR BODY SLOWLY LOWER, PERFORMING TEN REPS EACH SIDE AND THE FURTHER FORWARD YOU LEAN, THE EASIER IT IS. THIS STRENGTHENS YOUR HIPS INTERNAL ROTATORS AND IMPROVES HIP MOBILITY TO TAKE PRESSURE OFF YOUR LOWER BACK. THIS WILL HELP REDUCE YOUR SCIATICA THE RIGHT WAY. BUT IF YOU WANT OUR FULL SCIATICA SOLUTION. DM "SCIATICA" FOR A FREE DEMO

Transcript

Could L4 to L5, or L5 to S1, be causing your outer hip pain, pain deep in your buttock, or pain running down your leg? Yes, all the time. Which is why you need to stop stretching your hamstrings, stop massaging your glutes, and stop foam rolling your leg because of what we just saw. Sciatica is a low back problem, not a leg problem, and trying to stretch or massage an irritated nerve can actually make you worse and prevent you from healing instead. Instead, here's a three step routine to target the disc at the source. First, we need to restore your mobility the right direction. Start by laying flat on your stomach, prop up on your elbows, and push up and down for one minute, gently. If this gets looser and feels good, it means this is the direction your disc wants to go, so we can progress it by putting your hands under your shoulders and slowly pushing your chest up as far as you can comfortably, while keeping your glutes and low back relaxed. Perform this repetitively, gradually increasing over time, and you can reduce nerve related pain in your leg, because this extension in your lower back can reverse a disc bulge and take pressure off the nerve. Now we calm down and mobilize the irritated nerve. Lay down on the edge of a bed or couch with the painful side up. Place a pillow under your lower back, gently arching your back towards the ceiling. Now that your knees and feet hang over the edge to create an even greater arch, which opens up the holes that the nerve goes through to give you a more space around the irritated nerve. Now we can slowly extend and bend the top leg to mobilize the sciatic nerve through the bigger opening, which will improve blood flow and reduce inflammation. Finally, strengthen and mobilize your hip rotation to take pressure off your lower back. Sit in a 90-90 position, keep your back straight and lift your back ankle off the floor trying not to rotate your body. Slowly lower, performing ten reps each side, and the further forward you lean, the easier it is. This strengthens your hips internal rotators and improves hip mobility to take pressure off your lower back. This will help reduce your sciatica the right way. But if you want our full sciatica solution, just message me the word sciatica and you can get a free sciatica fix demo with