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Started By
Message
Lifting weights and strengthening my core with (very mild) Sciatica
Posted on 1/8/25 at 2:28 pm
Posted on 1/8/25 at 2:28 pm
48yo M. 5'8" 165lb. Would probably be considered skinny fat. I get most of my exercise from cycling 6-10 hours a week. Big glutes quads without much upper body.
When I was in my mid 20's I slipped my hiking pack on with about 30lbs of stuff in it, didn't latch the hip belt, and slipped down a small rock face jolting my back. Sciatic nerve pain for a few days after but eventually went away by ignoring it like most young men do. Lived a full and happy active lifestyle. Lots of golf. Cycling. Etc. but like most lots of sitting at a desk. Active but I never worked out. Sometimes if I lift something heavy or so something wrong it does feel like there is a "pressure" in that lower lumbar area. So for years I've been scared away from doing any type of heavy lifting or core workouts for fear of herniating that disc. Always assumed I have a fairly mild bulging disc that I don't want to push into full herniation.
I've been wanting to do more strength training especially in my core as I think good muscle mass will be important as I age and it's not going to get any easier to get stronger. When I do core exercises or try to lift weights I can feel that lower back nerve pressure. I'd love to be able to strengthen my core and do some squats as that would be beneficial to cycling and probably help with my self diagnosed bulging disc, but I'm not sure how to do that without the "don't hurt your back again and herniate that disc" anxiety.
You guys seem knowledgeable and experienced. Would love to hear some feedback on exercises that would help strengthen my core without putting much strain on my lower back so I can progress into lifting heavier weights with less fear from Injury. My lifting will be primarily with the Woot adjustable dumbell set I just bought and I doubt I will want to progress past the 50lbs of each dumbell. But I am a complete novice when it comes to lifting weights. What's the best way to learn that "proper form" to help prevent injury? Books? Videos? Any advice about lifting belts for a novice without one? Is it needed in my case? Does it help protect the back?
When I was in my mid 20's I slipped my hiking pack on with about 30lbs of stuff in it, didn't latch the hip belt, and slipped down a small rock face jolting my back. Sciatic nerve pain for a few days after but eventually went away by ignoring it like most young men do. Lived a full and happy active lifestyle. Lots of golf. Cycling. Etc. but like most lots of sitting at a desk. Active but I never worked out. Sometimes if I lift something heavy or so something wrong it does feel like there is a "pressure" in that lower lumbar area. So for years I've been scared away from doing any type of heavy lifting or core workouts for fear of herniating that disc. Always assumed I have a fairly mild bulging disc that I don't want to push into full herniation.
I've been wanting to do more strength training especially in my core as I think good muscle mass will be important as I age and it's not going to get any easier to get stronger. When I do core exercises or try to lift weights I can feel that lower back nerve pressure. I'd love to be able to strengthen my core and do some squats as that would be beneficial to cycling and probably help with my self diagnosed bulging disc, but I'm not sure how to do that without the "don't hurt your back again and herniate that disc" anxiety.
You guys seem knowledgeable and experienced. Would love to hear some feedback on exercises that would help strengthen my core without putting much strain on my lower back so I can progress into lifting heavier weights with less fear from Injury. My lifting will be primarily with the Woot adjustable dumbell set I just bought and I doubt I will want to progress past the 50lbs of each dumbell. But I am a complete novice when it comes to lifting weights. What's the best way to learn that "proper form" to help prevent injury? Books? Videos? Any advice about lifting belts for a novice without one? Is it needed in my case? Does it help protect the back?
8
Posted on 1/8/25 at 3:28 pm to DeoreDX
YouTube and ChatGPT are your friends here. I would also imagine that inversion/body weight hanging could help decompress those lower lumbar levels. Here’s the pertinent ChatGPT response after copying/pasting your post:
1. **Strength Training**: Since you identified that you have pronounced glutes and quads, it could be beneficial to incorporate upper-body strength training into your routine. This could help in balancing your physique and increasing overall strength. Focus on:
- Push-ups and variations (incline, decline, weighted)
- Pull-ups or lat pulldowns
- Dumbbell or barbell rows
- Shoulder press and lateral raises
2. **Cross-Training**: Along with cycling, introduce other forms of cardiovascular activity that engage different muscle groups, such as swimming or rowing. This will improve overall fitness and strength.
3. **Flexibility and Mobility Work**: Incorporate stretching, yoga, or Pilates to enhance flexibility and mobility, which can improve your overall athletic performance and reduce the risk of injury.
4. **Core Stability Exercises**: Try exercises like planks, side planks, and bird-dogs to engage the core muscles effectively.
1. **Strength Training**: Since you identified that you have pronounced glutes and quads, it could be beneficial to incorporate upper-body strength training into your routine. This could help in balancing your physique and increasing overall strength. Focus on:
- Push-ups and variations (incline, decline, weighted)
- Pull-ups or lat pulldowns
- Dumbbell or barbell rows
- Shoulder press and lateral raises
2. **Cross-Training**: Along with cycling, introduce other forms of cardiovascular activity that engage different muscle groups, such as swimming or rowing. This will improve overall fitness and strength.
3. **Flexibility and Mobility Work**: Incorporate stretching, yoga, or Pilates to enhance flexibility and mobility, which can improve your overall athletic performance and reduce the risk of injury.
4. **Core Stability Exercises**: Try exercises like planks, side planks, and bird-dogs to engage the core muscles effectively.
Posted on 1/8/25 at 4:35 pm to DeoreDX
Simple planks has done wonders for my back. I rarely get any achiness or tightness in my back anymore even on long rides....I cycle too.
Posted on 1/8/25 at 8:51 pm to DeoreDX
Yoga. Charlie Follows on YouTube just started a 30 day "beginner" yoga series. Free, 20-30 minute classes released every day in January. I've never done yoga before and find it pretty stressing, but it is hitting a lot of spots you're talking about.
Everyone should do yoga.
Everyone should do yoga.
Posted on 1/8/25 at 9:29 pm to DeoreDX
Aw, geez, never change Tiger Droppings, never change. Guy comes here and asks a good question with excellent context and even complements "you guys" that are "knowledgeable and experienced" and the first answer he gets is an AI response to his copy/pasted OP? He coulda done that on his own, maybe he already did?!?
I'm just giving you a hard time TigerReich, I'm realizing that providing others with AI answers to their questions is becoming a pet peeve of mine and I should just ignore it because it's never going away. But you're definitely right about Youtube. It is a great resource for answering all manner and kind of questions and when it comes to these kinds of questions....."how do I do this exercise"....it's really great to get a video demonstration. You need to know what the thing looks like, books and articles are good, but visuals are almost always essential.
BUT! Enough of that!
I think you need in person coaching on 2 major things first and foremost, I'll get to them in a second. It's not essential to get in person coaching, but with your stated anxiety about hurting your back it may be essential for you. I would be hesitant to let myself believe I had something like a slipped disc without confirmation from an MRI, or something like that where a competent provider could really diagnose it for you. However, I am willing to bet that if you could learn to do these 2 things well, this aggravation in your lower back may decrease significantly or go away completely whenever you attempt to pick up something heavy.
Number 1 thing: I think you sound like someone who does not know how to correctly "brace" his trunk/core/abdomen and properly lift any significant weight, and that is why your back feels like it does whenever you put stress on it. Innately, we all know how to brace our core whenever it's necessary. Anytime you pull open a heavy door, you brace your core. Pick up a gallon jug of something, you brace your core. Throw anything, you brace your core. Swing a golf club=requires a specific kind of bracing that is definitely not the same as "squat a barbell loaded up with your bodyweight in plates" kind of bracing, but it's still bracing. All of those are relatively tiny masses and you don't have to brace your core very hard to perform them most of the time. You need to learn what it feels like to REALLY brace your core hard, hard enough to increase your intra-abdominal pressure enough to transform your spinal column from a flexible stack of blocks into an inflexible beam that can transmit force under heavy loads.
Number 2 thing: Learn how to hip hinge well. If you wish to get strong in your core you will inevitably need to be able to do this. Squats and deadlifts....if properly performed, require you to hinge at the hips. Combine the core bracing with the hip hinging and you can now squat and deadlift, and then you can get your core as strong as your schedule and your genetic ceiling will allow you. Throw in the press and you have another amazing way to test and strengthen the core as well as your chest/shoulders/upper back.
Exercises you can do with your dumbbells right now that will help would be unilateral (one handed) farmer's carries, sometimes called suitcase carries. Doing them single handed is a better challenge to your core because you have to resist the tendency to twist or bend while you walk more than if you did them two handed, but both would help you. You can also do these with the dumbbell(s) over your head. You can do walking lunges, step ups, reverse lunges. Kettlebell swings are great for practicing hip hinging, and maybe you can do those with your dumbbells too. Also med ball throws and slams. I can't think of anything else right now, go ask ChatGPT for some more ideas.
As for belts, you don't need one, but it would probably be helpful to use one because it would give you external feedback when you're trying to learn and practice how to intensely brace your core. Belts don't magically protect your back just by wearing them, you have to know how to put them on in the best position so you can flex your trunk muscles out into the belt and it's just a tool you can use to get even higher levels of IAP(intra-abdominal pressure)to brace your core. At the levels of weight you'd be lifting as a beginner you won't necessarily need a belt, but like I said, it's not a bad thing to learn how to use because if you do get to the point you need a belt then you'll know how to properly use it.
I'm just giving you a hard time TigerReich, I'm realizing that providing others with AI answers to their questions is becoming a pet peeve of mine and I should just ignore it because it's never going away. But you're definitely right about Youtube. It is a great resource for answering all manner and kind of questions and when it comes to these kinds of questions....."how do I do this exercise"....it's really great to get a video demonstration. You need to know what the thing looks like, books and articles are good, but visuals are almost always essential.
BUT! Enough of that!
I think you need in person coaching on 2 major things first and foremost, I'll get to them in a second. It's not essential to get in person coaching, but with your stated anxiety about hurting your back it may be essential for you. I would be hesitant to let myself believe I had something like a slipped disc without confirmation from an MRI, or something like that where a competent provider could really diagnose it for you. However, I am willing to bet that if you could learn to do these 2 things well, this aggravation in your lower back may decrease significantly or go away completely whenever you attempt to pick up something heavy.
Number 1 thing: I think you sound like someone who does not know how to correctly "brace" his trunk/core/abdomen and properly lift any significant weight, and that is why your back feels like it does whenever you put stress on it. Innately, we all know how to brace our core whenever it's necessary. Anytime you pull open a heavy door, you brace your core. Pick up a gallon jug of something, you brace your core. Throw anything, you brace your core. Swing a golf club=requires a specific kind of bracing that is definitely not the same as "squat a barbell loaded up with your bodyweight in plates" kind of bracing, but it's still bracing. All of those are relatively tiny masses and you don't have to brace your core very hard to perform them most of the time. You need to learn what it feels like to REALLY brace your core hard, hard enough to increase your intra-abdominal pressure enough to transform your spinal column from a flexible stack of blocks into an inflexible beam that can transmit force under heavy loads.
Number 2 thing: Learn how to hip hinge well. If you wish to get strong in your core you will inevitably need to be able to do this. Squats and deadlifts....if properly performed, require you to hinge at the hips. Combine the core bracing with the hip hinging and you can now squat and deadlift, and then you can get your core as strong as your schedule and your genetic ceiling will allow you. Throw in the press and you have another amazing way to test and strengthen the core as well as your chest/shoulders/upper back.
Exercises you can do with your dumbbells right now that will help would be unilateral (one handed) farmer's carries, sometimes called suitcase carries. Doing them single handed is a better challenge to your core because you have to resist the tendency to twist or bend while you walk more than if you did them two handed, but both would help you. You can also do these with the dumbbell(s) over your head. You can do walking lunges, step ups, reverse lunges. Kettlebell swings are great for practicing hip hinging, and maybe you can do those with your dumbbells too. Also med ball throws and slams. I can't think of anything else right now, go ask ChatGPT for some more ideas.
As for belts, you don't need one, but it would probably be helpful to use one because it would give you external feedback when you're trying to learn and practice how to intensely brace your core. Belts don't magically protect your back just by wearing them, you have to know how to put them on in the best position so you can flex your trunk muscles out into the belt and it's just a tool you can use to get even higher levels of IAP(intra-abdominal pressure)to brace your core. At the levels of weight you'd be lifting as a beginner you won't necessarily need a belt, but like I said, it's not a bad thing to learn how to use because if you do get to the point you need a belt then you'll know how to properly use it.
Posted on 1/8/25 at 9:47 pm to DeoreDX
Do these every day
12 minute core foundation. Read the YouTube comments if you want proof.
12 Minute Core Foundation
Next for throughout the day, McKenzie Back Program (easy stretches can do anywhere). Do them in order, just more core.
McKenzie Back Program
For stretching, look up sciatic stretching/yoga and also sciatic nerve flossing videos there are plenty and they all go through the same moves.
12 minute core foundation. Read the YouTube comments if you want proof.
12 Minute Core Foundation
Next for throughout the day, McKenzie Back Program (easy stretches can do anywhere). Do them in order, just more core.
McKenzie Back Program
For stretching, look up sciatic stretching/yoga and also sciatic nerve flossing videos there are plenty and they all go through the same moves.
This post was edited on 1/8/25 at 10:02 pm
Posted on 1/9/25 at 6:34 am to DeoreDX
Lowbackability.com. do that first for a while. If you feel like you need more you can add in Weighted push ups, pull ups, heel raised squats and start training towards nordic curls. That'll be enough to give you a good foundation and will likely cure your sciatica. Then just start doing any big LP program once you feel confident that you're ready
Posted on 1/9/25 at 7:06 am to Yeti_Chaser
i think yeti and denim did a good job answering the question.
you can do some yoga and stretching along with planks and reverse planks
but you should watch brian alshure video on YT on how to brace too.
add in bodyweight to start in the form of pushups, lots of chins, bodyweight rows, lunge variations and start working toward nordic curls.
try for 8 weeks and then you can introduce strength training with the barbell. You could start training now and the extra strength would help but sounds like are a tad uncomfortable starting right into it.
watch the starting strength videos on YT on how to perform the lifts correctly. practice with just a barbell and then when you feel comfortable you can get at it with a proper LP. could be stronglifts, starting strength, greyskull lp, wendlers 531 beginning prep school or candito lp.
you can do some yoga and stretching along with planks and reverse planks
but you should watch brian alshure video on YT on how to brace too.
add in bodyweight to start in the form of pushups, lots of chins, bodyweight rows, lunge variations and start working toward nordic curls.
try for 8 weeks and then you can introduce strength training with the barbell. You could start training now and the extra strength would help but sounds like are a tad uncomfortable starting right into it.
watch the starting strength videos on YT on how to perform the lifts correctly. practice with just a barbell and then when you feel comfortable you can get at it with a proper LP. could be stronglifts, starting strength, greyskull lp, wendlers 531 beginning prep school or candito lp.
Posted on 1/9/25 at 9:44 am to DeoreDX
First things first. Get xrays and an MRI.
Posted on 1/10/25 at 9:14 am to bayouvette
quote:
First things first. Get xrays and an MRI.
I forgot to add I did get xrays 3-4 years ago of my spine but no MRI. They did find spinal stenosis and a bit of arthritis in my neck. But didnt see much of anything in my lower lumbar region. Things could have changed since then.
I'm going to concentrate on core exercises for a month then progress into unweighted squats before moving to light weights to see how I progress.
Posted on 1/10/25 at 9:29 am to Eighteen
quote:
Do these every day
12 minute core foundation. Read the YouTube comments if you want proof.
12 Minute Core Foundation
Next for throughout the day, McKenzie Back Program (easy stretches can do anywhere). Do them in order, just more core.
McKenzie Back Program
For stretching, look up sciatic stretching/yoga and also sciatic nerve flossing videos there are plenty and they all go through the same moves.
Thanks for these videos. My back felt great after that 12 minute core foundation stretching. I can feel how that will really help with my body positions on the bike.
Posted on 1/10/25 at 11:48 am to DeoreDX
I do stretches for my butt, hamstrings and lower back before I exercise.
They help tremendously with my sciatica pain.
They help tremendously with my sciatica pain.
Posted on 1/10/25 at 12:10 pm to DeoreDX
quote:
I forgot to add I did get xrays 3-4 years ago of my spine but no MRI
I would get an MRI and if there was nothing way out of whack, I wouldn’t spend weeks doing “core exercises” and unweighted stuff.
You have to load your skeleton.
Posted on 1/14/25 at 7:37 am to DeoreDX
quote:
Thanks for these videos. My back felt great after that 12 minute core foundation stretching. I can feel how that will really help with my body positions on the bike.
it’s hurts so good for such a short workout/stretch
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