Sciatica

Tinker_and_Bash
Tinker_and_Bash Posts: 39 Member
in Fitness and Exercise
Anyone have/have had sciatica? Mine is flaring up :( Had to quit 30DS abnd my doctor would like me to lose a few pounds before I go back to my walking/jogging routine to prevent permanent/further damage. I need low-impact exercise that won't put much pressure on my back. Any tips? Is strength training going to be safe?

Replies

  • nekomeishi
    nekomeishi Posts: 11
    I found that twisting exercises, such as cross-body punches or reaches, really helped my sciatica, which had been brought on by too much running. I only discovered it by accident, when I did "Skinny in Six" and after a few weeks the sciatica was gone. May not be the case with you, but it may be worth a try. Good luck!
  • kerrilholden
    kerrilholden Posts: 3
    Unfortunately I suffer with sciatica as well, I just had a flare up last week & could hardly move for 3 days. I also have severe arthritis in my knees & moderate in my back & ankle. I swim 3 times a week & find this really helps with the sciatica and also arthritis. I am not a fast swimmer & don't intend to try and win any gold medals! but I get in the pool and do some tredding water & swim about 10 slow laps depending on how well I'm feeling. This has also helped me to burn off those extra kilos a bit more quickly :-). Hope this helps!!
  • coke_bottle
    coke_bottle Posts: 259 Member
    I too suffer from the old pinch!! It does flare up when i work out hard! Lately it's been killing me! I recently started the 30 day shred and do not know if I can keep going!!!
  • coke_bottle
    coke_bottle Posts: 259 Member
    I found that twisting exercises, such as cross-body punches or reaches, really helped my sciatica, which had been brought on by too much running. I only discovered it by accident, when I did "Skinny in Six" and after a few weeks the sciatica was gone. May not be the case with you, but it may be worth a try. Good luck!




    I am going to try that!! Thanks!
  • AuntieMC
    AuntieMC Posts: 346 Member
    bump
  • beekuzz
    beekuzz Posts: 428 Member
    I go to my chiropractor pretty regularly to keep mine in check, along with other ways I tend to injure myself. That is truly painful and I didn't know what it was when I hopped on a flight from California to D.C., It was the most dreadful travel experience ever.

    Good luck in the future.
  • islandnutshel
    islandnutshel Posts: 1,143 Member
    Very familiar w sciatica. You have to learn to read the severity in your own way.
    For me, on the days it is hard to walk from the bed to the bathroom, I need rest, and anti-inflamitorys. A friend with the same symptoms is the opposite, she needs muscle relaxants. It depends on the cause of the Sciatica, hers is muacle pressing on nerve. (for me it is inflamation and no space between discs)
    As soon as possible I start walking and doing light streching, and as soon as I am tired, back to laying flat, then back to walking. Sitting for long periods is not recommended. I have been known to work my arms with weights when laying in bed with my knee's bent, but since it no longer takes me months to heal, I wait till better to chance weights.
    As soon as possible I resume light pilates, and more walking. Sitting and twisting are limited till much better.
    I have been dealing with Sciatica since I was a teenager, (20 years) but I have learned that it is different for everyone, and it takes patience, and when you can't focus on exercise, you focus on diet.
    Less by 50 pounds, and injuries are less severe and don't last as long. It does get better.
    One more side point, as it took me a long time to learn. Don't over protect your back when it has healed. Do core exercises. I was so afraid of re-injury that I had no muscle support. It took me a long time to figure that one out.
    PM me if you have any specific questions.
    Happy healing, Stay positive,
    Shel
  • blytheandbonnie
    blytheandbonnie Posts: 3,275 Member
    I had surgery for sciatica. It tries to come back. I found that Leslie Sansone's walk away the pounds keeps it at bay. I really believe it's the knee lifts. With your stomach tightened (not sucked in) and your shoulder blade slightly pulled back, lift your knees up towards your chest, alternating between knees. Keep your back straight and lift your knees deliberately. Work them up higher and higher, as you adapt to it. This really strengthens your lower back muscles and your stomach. Anything that strengthens your core muscles will help your back, but you have to ease into it. I'm not a doctor, this is just what helps me.
    These, too. http://www.youtube.com/watch?v=CbZzeO4P9YA, but consider YOUR fitness level. Don't push it, work into it.
  • caroleannlight
    caroleannlight Posts: 173 Member
    You need to settle the acute flare then all of the suggestions of helpful exercises are those that strengthen the core. Core exercises are key to reducing further problems. Can be pilates / some strenght exercises. etc
  • HummingbirdsStayActive
    HummingbirdsStayActive Posts: 72
    I have sciatica too! I find that with lower back strengthening exercises like "Supermans", or using the back extension machine it has helped to make my lower back stronger and hurt less...I also don't feel that pain down my leg anymore.

    I have also found spine twists to be helpful, seated, or laying down... Also standing and bending over to touch your toes... what is been most beneficial to me though has been gental yoga, mixed in with some vinyasa flows...it has really helped in putting space in between my vertebrae so that my nerves aren't feeling pinched as often... as soon as I stop doing yoga for an extended period of time I can tell, I begin to feel that pinch again...

    Even if you don't like yoga, one class would be beneficial just so that you could learn some helpful streches.
  • Tinker_and_Bash
    Tinker_and_Bash Posts: 39 Member
    Thank you everyone!
  • krickeyuu
    krickeyuu Posts: 344 Member
    I have suffered with sciatica since I was 21 years old. My mother also suffered with it and my daughter has it. I don't know if there is a genetic component or not but I tried everything and the only thing that has worked, as someone else mentioned, is going regularly to the chiropractor. I go once a month, every month, and I rarely ever have flare ups anymore. When I was having flareups, I also did mostly walking with Leslie Sansone. I am now doing kickboxing, lifitng weights, even some plyometrics. Yoga stretches seem to help me a lot--and hamstring stretches.
  • lawkat
    lawkat Posts: 538 Member
    I am currently going to PT for my sciatica because mine is from a strained muscle putting pressure on the nerve. I do various core exercises, which are ones that can be found in pilates. Make sure you strengthen your core. It can make a huge difference. Also, do exercises like swimming or more low impact. I ice the area as well as use a tennis ball on it, which can be a bit painful, but it helps so much.

    As much as people want to rest, the worse thing to do is to not do at least some exercise because the area can get weak and increase the pain. Even when I wasn't running or cycling, walking, swimming and yoga/pilates helped it.

    It can get better, it takes a little time. There is a ton of information on the internet on exercises and the above tennis ball method.
  • jmcreynolds91
    jmcreynolds91 Posts: 777 Member
    bump

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