Sciatica help!

Google for sciatica stretches - there are some very specific moves that can help. Also make sure you're drinking enough water.


ETA: also look for moves that strengthen your pelvic floor, as those muscles help keep everything 'straight' in that area.

Rest and ice. I know its a pain but the nerve is irritated and you need to give it time for the inflammation to go down.

you can see a chiroprator or massage therapist. the most u can do on your own is look up streches for piriformis and glutes. also u can use a tennis ball (the small ones in the dog section work best) and put it in your glute area and lean up against a wall and roll the ball around when u hit a spot that feels good put a lil more pressure if u can hanfle it and hold it there for 30 sec to a min also u can take a bath with epsom salt and use tiger blam or biofreeze green oil or pepermint or wintergreen essincail oils to help.

I have a series of core exercises including several variations of the plank. I was told to stop running however running 'appears' to help my back and have had more pain free days since running than in the previous 10 years post op.

During flare ups, cold packs helped and refraining from strenuous activity (although engaging in light activity like walking continued and for me that helped). Also, I haven't had a sciatica flare up for the last 3 years. I believe that is because I've maintained some consistency in working out (particulalry with core exercises, etc.). Although, I haven't lost any weight, I believe the improvement in fitness has helped in keeping the lower back pain at bay.

I would get my doctor to suggest a good physiotherapist.

Bump for later

Acupuncture - it helps with the nerve inflammation.
It was a total relief and I went to a physiotherapist who did it - it was great!!

I lost this post yesterday... got kid distracted.

2 years ago I herniated a disc, compressed my sciatic nerve to the point where I now have permanent nerve damage, and until recently had such bad back pain that catching a cold would cause me to panic because it hurt so much when I coughed or sneezed.
I started doing core strength aerobics and Zumba. By the end of 2 weeks I went from having difficulty putting on my socks to being able to put my palms on the floor once properly warmed up.

When you move, put the focus on twisting your shoulder or your hips, but be cautious about twisting your spine. Bulging discs (the usual cause of sciatic pain) can pop like balloons from careless twisting. Try to build your core muscles to help support your spine. The less weight your discs need to support, the happier they are.

If you need it, talk to your Dr about prescription anti-inflamatories. I use Arthotec (which is Voltaren with more coating to protect your stomach).

These are 2 of the videos that I do that have helped so tremendously. I still do these

Standing core strength aerobics
http://www.youtube.com/watch?v=lT09bryb0C4
Beginner "bollywood" dance aerobics
http://www.sparkpeople.com/resource/videos-detail.asp?video=34

The hip twisting in the first 2 segments of this video were amazing in the beginning. I got these amazing crack sounds and all of a sudden my spine just opened up. I've moved on though, as there are great pauses between segments that drive me up the wall.
Zumba
http://www.youtube.com/watch?v=uDgbBdS9W54

I have a compressed disc is my lower back which narrows the nerve exit on the left side, I used to have excruciating sciatica pain and saw Chiros, physios and osteopaths and took voltaren and it only gave temporary relief. What has really helped me is clinical Pilates (not mat Pilates at a gym) at a Pilates studio. My back is still bad but nowhere near as bad as what it was and I don't get the crippling sciatica pain that I used to.