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What lifts can I do with Sciatica
Posted on 9/15/21 at 10:56 am
Posted on 9/15/21 at 10:56 am
I was doing legs over the weekend and pretty sure I did something that is causing me to have symptoms matching sciatica. I'm going to avoid legs, bent over rows, etc. Just curious if anyone is familiar with this and can tell me if it's ok to do chest, shoulders, back, and arms or if I should avoid any other lifts.
Posted on 9/15/21 at 1:10 pm to JL
I’m assuming you’re experiencing sciatica pain because you did something to your lower back. Don’t do anything that loads the spine. Back squat, deadlift, standing over head press, etc. You can train your legs with things like curls, extensions and presses, but you should stay away from things that load the spine and cause spinal flexion. You should also find a physical therapist who has worked with athletes and also lifts weights themselves. He or she will be able to tell you how you got hurt and help you get out of pain and help you heal the injury. After you’re better you can start working on building core stability or address mobility issues to help keep you safer. But first thing’s first: stop loading the spine and get help to get out of pain.
This post was edited on 9/15/21 at 1:12 pm
Posted on 9/15/21 at 7:35 pm to JL
I’ve been managing back issues and sciatica for 30 yrs. I think DeafJam is spot on. Avoid loads on your back. Instead of overhead shoulder presses, maybe you can do front shoulder raise that isn’t directly overhead and compressing your back. Bench press, inclined press never bothered me.
Everyone’s back issue is unique, so it’s really trial and error. But if your sciatica is down your leg, it’s due to a compression in your lower back, so leg curls, leg extensions probably won’t bother you.
The best exercise for sciatica down the legs is to stretch your hamstrings, I would focus on that more than anything.
Everyone’s back issue is unique, so it’s really trial and error. But if your sciatica is down your leg, it’s due to a compression in your lower back, so leg curls, leg extensions probably won’t bother you.
The best exercise for sciatica down the legs is to stretch your hamstrings, I would focus on that more than anything.
Posted on 9/15/21 at 8:23 pm to JL
I'm dealing with this now. I've gotten very different opinions. First was steroids and anti inflamatories with 6 weeks off from working out. After 6 weeks, I felt no different. Went to a Physical Therapist recommended by my crossfit gym. He wasn't concerned with pure spinal compression...more theb improper spinal flexion with compression. He worked on hip flexor mobility and stuff. I'd feel a lot better after those sessions. He told me as long as the exercises weren't hurting me, it shouldn't be a problem. I had to quit crossfit. I found it way too easy to have bad form doing a metcon where I had to do reps of something like a clean while tired.
For the last 3 weeks, I've just been doing stronglifts 5x5 and although it's not 100% better, it's definitely not any worse than the significant time I took off doing nothing. It's still early in that program, so the weight isn't huge, but I really think the focus on better form really doesn't have me worried about doing more damage.
For the last 3 weeks, I've just been doing stronglifts 5x5 and although it's not 100% better, it's definitely not any worse than the significant time I took off doing nothing. It's still early in that program, so the weight isn't huge, but I really think the focus on better form really doesn't have me worried about doing more damage.
Posted on 9/16/21 at 7:16 am to JL
what Deaf said is spot on, i would throw in this
try reverse hypers, for many people they help, some it hurts. Try them and see how you feel.
try belt squats. tends to help a lot of people.
try reverse hypers, for many people they help, some it hurts. Try them and see how you feel.
try belt squats. tends to help a lot of people.
Posted on 9/16/21 at 6:23 pm to JL
I found that even leg extensions and curls hurt when I had sciatic issues. I just did everything single leg so I could use less weight and still do good movements. Single leg squats holding dumbbells, same with deadlifts, lunges, etc
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