Question about sciatica and low-impact exercises

I've battled with chronic sciatic pain for several years and I've tried many many many things to help with the pain, but none of them really worked except for one exercise. But first I'll let you know which ones helped ease pain, but you feel pain while doing them.

1) running/ jogging
2) yoga (esp. hot yoga/Bikram)
3) stretching and foam rolling


BUT the winner was... and still is...

***HEAVY LIFTING**** !!!!! I've been lifting heavy for several months now and my lower back pain and sciatic pain is nearly gone. You'd think that you'd have the opposite effect with lifting because you're afraid you're going to get hurt. I eventually took the plunge and learned it's quite the opposite. Doing heavy barbell squats, dead lifts and overhead presses have helped to greatly increase a lot of strength and stability in my core and glutes that is has made me virtually pain free!!!

I was told that the only options I had were surgery or bed rest. I did the cortison shots, I did pain pills, physical therapy but nothing worked as good as when I started lifting. An easy program to start with is Stronglifts 5x5 or Starting Strength.

Best of luck!!!

**ETA: I re-read your post and saw that squatting heavy hurts. See I actually kind of fought through the pain a bit and little by little I noticed progress. If a 45 lb barbel is to heavy, maybe try using heavy free weights or kettlebells. ;-)

I've battled with chronic sciatic pain for several years and I've tried many many many things to help with the pain, but none of them really worked except for one exercise. But first I'll let you know which ones helped ease pain, but you feel pain while doing them.

1) running/ jogging
2) yoga (esp. hot yoga/Bikram)
3) stretching and foam rolling


BUT the winner was... and still is...

***HEAVY LIFTING**** !!!!! I've been lifting heavy for several months now and my lower back pain and sciatic pain is nearly gone. You'd think that you'd have the opposite effect with lifting because you're afraid you're going to get hurt. I eventually took the plunge and learned it's quite the opposite. Doing heavy barbell squats, dead lifts and overhead presses have helped to greatly increase a lot of strength and stability in my core and glutes that is has made me virtually pain free!!!

I was told that the only options I had were surgery or bed rest. I did the cortison shots, I did pain pills, physical therapy but nothing worked as good as when I started lifting. An easy program to start with is Stronglifts 5x5 or Starting Strength.

Best of luck!!!

**ETA: I re-read your post and saw that squatting heavy hurts. See I actually kind of fought through the pain a bit and little by little I noticed progress. If a 45 lb barbel is to heavy, maybe try using heavy free weights or kettlebells. ;-)

Thanks for the suggestions. I'm sorry I wasn't clear. I've only been doing basic strength training - not weight lifting. I'm afraid that squatting heavy will probably kill me, considering even just squatting without weights leaves me disabled for days.

Yeah I found basic strength training didn't work as well for me either. I did a yoga sculpt class which involved 5 -10 lb hand weights and I didn't get much results and I was always in pain while doing the moves.

When I tried heavy weight lifting, it was also hard at first and I just treated the pain with ibuprofen (my go-to was excedrine back and body) and foam rolling my IT band and glutes. As time went on I found that I had less and less pain each time I hit the weight room. When you use free heavy weights it cause you to use you entire body especially your core to do a proper lift. You'll even begin to notice that your posture improves.

http://voices.yahoo.com/treat-low-back-pain-more-weight-lifting-not-less-6705892.html

But I will disclose that you want to start of with low weights and work yourself up from there. A couple of other programs that educated me on lifting was Jamie Eason's livefit plan and New Rules of Lifting for Women.

While I agree that heavy lifting is one of the best things you can do to reduce back pain by strengthening your back, it's best to talk to a doctor before starting a serious heavy lifting program. I see a chiropractor regularly, and I'm seeing one 3x/week right now because of a current SI joint/sciatic nerve flare-up. I didn't lift at all last week because I was in so much pain, and even today - my first day pain-free in 11 days - I don't plan on any kind of heavy lifting until I am completely out of the woods. My chiropractor and doctor agree that it would not be good to aggravate an injury further. When I DO start lifting again, I will basically start over with just the bar and work my way back up.

Highly suggest talking to a doctor, chiropractor, and/or physical therapist., taking responsibility for your own health and treatment by realizing that they might not all be on the same page with what you should do. Make the an informed decision with the information they give you.

What about swimming?
I have heard that there are stretches and yoga exercises that are good for back pain.
My husband has a pinched nerve and he uses the exercise bike a lot.

Inflamed mine 2 weeks ago...still recovering.
Finding stretching is helping...Also doing
squats(no weights) holding onto something
so my leg doesn't give out seems to be
helping.
A friend gave me a Lidocaine patch that I
tried last night after having to stand on hard
pavement out in the cold for 4 hours at work....
I tell ya, talk about pain!
Woke up this morning, no tenderness, no 'catching'
when taking a step...what a relief. Even if temporary,
I'm a happy camper.

Hello! I battled severe sciatica-like pain for over a year and was completely incapacitated by it. I understand your pain/frustration especially since you are so close to achieving your goals! I had been training for a marathon when a nagging pain turned into 24/7 agony and kept me from participating in the race.

I spent thousands of dollars on physical therapy, chiropractors, acupuncture, electronic shocks, cupping treatments, massage, foam rollers, yoga, pilates, EVERYTHING. I tried lifting weights, stretching, running, hot tubs, cooling pads and nothing helped. I sought treatment from top ortho surgeons and met with hollistic doctors to avoid taking pain meds. Nothing helped. I even considered having major surgery.

I only found relief when finally I sought a pain management specialist and had a cortizone injection in my S.I. Joint. The doctor was unsure if it would help but agreed to try it since I refused to take pain meds orally (there is a history of addiction in my family).

Within 3 days the pain was gone. I didn't exercise out of caution for 3 weeks after the injection. But I did take a GNC muscle and joint supplement which I feel really helped. After 3 weeks I was able to workout again. 3 years later and I haven't experienced the pain again and I am in better shape than ever before!!

Sometimes muscles and joints become inflamed and the only way to heal them is to take a small break and get some sort of relief (steroid injection) so you can start living your life again! Best of luck to you.

Sounds alot like what I suffered from. Talk to your doctor about a cortizone injection in your S.I. Joint. It may take some convincing but it eliminated my pain completely. I was hurting for over a year and tried everything to heal. The injection is the only thing that worked. One shot was all it took for me to get complete relief over three years ago.

Another sciatica veteran here. I got through my worst periods of it with walking. I remember being in horrible pain in the morning but movement helped the inflammation. I eventually was able to move on to moderate exercise after a few months. I also got a cortizone shot. I currently have a regular exercise routine like before the injury. I don't have the same flexibility I used to but overall feel good. Now I make it a point to do back strengthening exercises and good stretching.