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Sciatica Pain - EDIT: (1/31) Herniated Disc... Need Programs
Posted on 1/11/23 at 2:05 pm
Posted on 1/11/23 at 2:05 pm
I am having some annoying sciatica pain that starts at the top of my glute and goes down to the middle of my hamstring. It started right before Christmas. There was a few days were getting in and out of the truck was almost unbearable. Now, its more of an annoying lingering pain when I go to sit or lie down but then it goes away. I have tried stretching and watched some youtube videos, but I would like to get rid of it.
Any tips?
EDIT: Went to Chiro and he believes I have a herniated disc. From what I have read I think I can mitigate this with Core Strength, Stretching (Decompression), and strategic strength training. Can anyone point me in the right direction for a core/stretching program, and also a strength program. I have been doing PPSA but I feel I need to switch it up.
Any tips?
EDIT: Went to Chiro and he believes I have a herniated disc. From what I have read I think I can mitigate this with Core Strength, Stretching (Decompression), and strategic strength training. Can anyone point me in the right direction for a core/stretching program, and also a strength program. I have been doing PPSA but I feel I need to switch it up.
This post was edited on 1/31/23 at 1:58 pm
15
Posted on 1/11/23 at 2:34 pm to JohnDoe00
Go to a good massage therapist and have him/her dig in DEEP. A few sessions, plus the yoga and stretching you mentioned, is what fixed mine.
Posted on 1/11/23 at 2:37 pm to JohnDoe00
Are you sitting a lot or doing certain exercises/lifting that irritates it?
When my flares up, walking seems to help. I try not sleep on that side as well when it's flaring. The last time it flared, I had to change up my kettlebell form since that was triggering it.
When my flares up, walking seems to help. I try not sleep on that side as well when it's flaring. The last time it flared, I had to change up my kettlebell form since that was triggering it.
Posted on 1/11/23 at 5:07 pm to JohnDoe00
It sounds like you have Piriformis Syndrome. LINK
A muscle spasm in the piriformis glut muscle that pinches the sciatic nerve.
I went to the ER 10 yrs ago with this issue and the only thing that relieved my pain was a muscle relaxer (Flexeril). Avoid sitting for long periods and discontinue sitting with your wallet in the back pocket. Take a magnesium supplement to help relax your muscles, continue stretching, and invest in a massage gun (Percussion Massager). I've done these few things and have not had a relapse since.
A muscle spasm in the piriformis glut muscle that pinches the sciatic nerve.
I went to the ER 10 yrs ago with this issue and the only thing that relieved my pain was a muscle relaxer (Flexeril). Avoid sitting for long periods and discontinue sitting with your wallet in the back pocket. Take a magnesium supplement to help relax your muscles, continue stretching, and invest in a massage gun (Percussion Massager). I've done these few things and have not had a relapse since.
This post was edited on 1/11/23 at 5:17 pm
Posted on 1/11/23 at 7:10 pm to JohnDoe00
That chit hurts
After pain subsides a few days, 3 things:
1. Strengthen abs
2. Stretch hamstrings
3. Less sitting / more standing (if desk job)
Good luck!
After pain subsides a few days, 3 things:
1. Strengthen abs
2. Stretch hamstrings
3. Less sitting / more standing (if desk job)
Good luck!
Posted on 1/11/23 at 9:54 pm to JohnDoe00
Have been dealing with this since college. Had a flare up around Christmas where the pain was so bad, I couldn’t stand for more than a few minutes. Pain goes from butt to Achilles.
Take ibuprofen. Do tons of stretching. Lay-off any running/pounding for a couple of weeks. I did the stationary bike for cardio.
Also purchase a massage gun. Definitely worth it. I put it on the nerve near the butt where it’s pinching.
Take ibuprofen. Do tons of stretching. Lay-off any running/pounding for a couple of weeks. I did the stationary bike for cardio.
Also purchase a massage gun. Definitely worth it. I put it on the nerve near the butt where it’s pinching.
Posted on 1/12/23 at 5:34 am to JohnDoe00
I get it like 2x a year...go see a good PT..I use Jason at River Parish PT, typically he has me at 100% in 2-3 visits.
Posted on 1/12/23 at 9:31 am to JohnDoe00
quote:
Any tips?
Active mobility helped me a lot. You can try something like the DeFranco Agile 8 (T-Nation Link).
Posted on 1/12/23 at 10:15 am to JohnDoe00
Anyone try one of those inverters?
Posted on 1/12/23 at 10:33 am to JohnDoe00
You likely have pseudo sciatica. Pigeon pose, deadlifts, and squats fix it.
Posted on 1/13/23 at 5:56 am to JohnDoe00
Could also be you QL muscle. I have been in and out of therapy, dry needling, massage, yoga, and epidurals. It's a mother. Being stationary definitely is worse but there are some days where I can't put any weight on my left leg. Dry needling has worked the best but I have been dealing with this for 4 years.
Posted on 1/13/23 at 6:18 am to JohnDoe00
Posted on 1/13/23 at 7:31 am to Hu_Flung_Pu
quote:
You likely have pseudo sciatica. Pigeon pose, deadlifts, and squats fix it.
This is most likely (along with regular walks and losing weight), but there are a lot of different sources of sciatica as you can see with this thread. Ideally you’d go to a professional, get their opinion, then rehab it. My issue was a slightly bulging disc.
For rehab, I found a physio that has a rack and weights in their office and dealt with sports injuries. He didn’t go right to barbell work, but progressed through stretches/core work for 6 weeks then added light kb goblet squats then kb deads and RDLs and stretching/exercises that increased my flexibility over time and got my back ready to load it up again. I recommend that approach; it worked for me.
Even still if I know I have a lot of driving or sitting to do I spend 10-15 mins extra stretching my back that morning, and take regular breaks to stretch. I try not to just sit around in the evenings I’ll make it a point to get up and move around and stretch my back every time.
Posted on 1/15/23 at 9:14 am to Canuck Tiger
AS many have said here, long term sitting will aggravate any issue like this. Hamstring strengthening will help, but my PT, Peak Therapy on Perkins, told me to avoid any heavy squat lifting, use step ups, heat on my lower back post exercise helped recovery.
Posted on 1/31/23 at 1:59 pm to Hou_Lawyer
I need programming for core, stretching, and strength. Planning on getting an inversion table as well.
Posted on 1/31/23 at 2:57 pm to JohnDoe00
I have 3 herniated discs in my lower back that cause sciatica. I just get a steroid epidural injection every 6 months to a year. Works like a charm. I can even deadlift heavy again.
Posted on 1/31/23 at 5:43 pm to JohnDoe00
Got get an mri. Determine what is is first then build a program.
Posted on 1/31/23 at 7:20 pm to JohnDoe00
YouTube Foundation Training by Eric Goodman. Do the original 12 minutes or the new 12 minutes every day when you have pain and a couple of times per week when you don’t. It will change your life if you suffer from that stuff.
Posted on 2/1/23 at 5:55 pm to JohnDoe00
Why does he “think” this? Can’t you get an X-ray done to show the herniated disc?
Posted on 2/1/23 at 6:16 pm to SDoolie
quote:
YouTube Foundation Training by Eric Goodman
Tried this today and I was shaking lol. Felt very loose after. Hoping this will help long term
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