Sciatic Nerve Pain--Workout, or Wait?

WhiteRabbit1313
WhiteRabbit1313 Posts: 1,091 Member
in Fitness and Exercise
My sciatic nerve started giving me trouble, yesterday, while driving home from a weekend trip (4.5 hour drive). Since last night I've had a difficult time walking.

I recognize that exercise is supposed to be good for sciatic nerve issues, BUT I also saw where I should allow the inflammation to go down first (within the first 3 days), before resuming exercise. I was fully prepared to do some kettleball squats and arm stuff tonight, since I'm a little afraid to squat with a barbell, in case I hit a weird spot and drop the bar (and myself).

Anyone have this issue and have suggestions?

Replies

  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    Sleeping with a pillow between my knees has helped mine.

    This routine has helped with my other lower back and hip tightness.
    http://youtu.be/FSSDLDhbacc
  • WhiteRabbit1313
    WhiteRabbit1313 Posts: 1,091 Member
    Sleeping with a pillow between my knees has helped mine.

    This routine has helped with my other lower back and hip tightness.
    http://youtu.be/FSSDLDhbacc

    Thanks, I'll check this out, right now!
  • snowbear1005
    snowbear1005 Posts: 79 Member
    I do. Do you know why you’re having sciatic nerve pain in the first place?

    I tore a disc in my lower back in a car accident when I was in my late teens. It later ruputured and required surgery to repair. Five years after my surgery, I had to have a nerve cauterized that had become trapped between the vertebrae and a bone spur.

    I had 8 good years following that procedure. Now, I don’t have much pain in my back, but my leg goes numb, tingles, and gets cold. My hip hurts. Sometimes, exercise helps. Sometimes, it makes it worse. Right now, it’s worse.

    I last worked out on Saturday. Took yesterday off, taking tonight off, and I’ll see about tomorrow. I’m considering going back to an ortho for a consult.
  • Elsie_Brownraisin
    Elsie_Brownraisin Posts: 786 Member
    Second the pillow between the knees, I had it during pregnancy and it helped.

    Don't have any advice about the exercise though, sorry.
  • micheleb15
    micheleb15 Posts: 1,418 Member
    I do. Do you know why you’re having sciatic nerve pain in the first place?

    This was my question too. I had mine checked to make sure it wasn't a disc issue. I won't continue to lift until it goes away, but I will do some form of exercise that doesn't irritate it.
  • WhiteRabbit1313
    WhiteRabbit1313 Posts: 1,091 Member
    I do. Do you know why you’re having sciatic nerve pain in the first place?

    I tore a disc in my lower back in a car accident when I was in my late teens. It later ruputured and required surgery to repair. Five years after my surgery, I had to have a nerve cauterized that had become trapped between the vertebrae and a bone spur.

    I had 8 good years following that procedure. Now, I don’t have much pain in my back, but my leg goes numb, tingles, and gets cold. My hip hurts. Sometimes, exercise helps. Sometimes, it makes it worse. Right now, it’s worse.

    I last worked out on Saturday. Took yesterday off, taking tonight off, and I’ll see about tomorrow. I’m considering going back to an ortho for a consult.

    I suspect it's from doing hyperextension exercises (http://www.weighttraining.com/exercises/hyperextension) last Thursday, then aggravated by sitting in a car for 9+ hours (4.5 hour stints).
  • WhiteRabbit1313
    WhiteRabbit1313 Posts: 1,091 Member
    Second the pillow between the knees, I had it during pregnancy and it helped.

    Don't have any advice about the exercise though, sorry.

    Good point. That helped me during pregnancy, too.
  • WhiteRabbit1313
    WhiteRabbit1313 Posts: 1,091 Member
    I do. Do you know why you’re having sciatic nerve pain in the first place?

    This was my question too. I had mine checked to make sure it wasn't a disc issue. I won't continue to lift until it goes away, but I will do some form of exercise that doesn't irritate it.

    Yeah, I was thinking the same thing. I hate it, though, because I already missed a workout over the weekend!!!
  • goochinator
    goochinator Posts: 383 Member
    I started having some bad sciatic pain about 2 yrs ago...almost to the point where it would make my legs 'freeze' up or something and they wouldn't work 'right' for short moments. I had already signed up for a walk/running program and was nervous about starting it. I heard everything from ' any more exercise and you wont be able to even walk' to ' it helps' to ' work thought the pain'. NO idea.

    I started the program, knowing I might have to quit due to the pain...and in no time? ( literally probably less than 2 weeks) It disappeared completely. Ironically, it ONLY came back in periods of non running ( which I think was my body telling me 'get moving, fatty! LOL!) Never been a problem since, as long as I do some kind of workout at least periodically.
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    I started having some issues after poor form from lifting. I was told to lay off that for a few weeks, walk around more at work as prolonged sitting made it worse and I took an anti inflammatory. I still get sore on days I sit alot but I found yoga and lower back stretches work great.
  • WhiteRabbit1313
    WhiteRabbit1313 Posts: 1,091 Member
    I started having some bad sciatic pain about 2 yrs ago...almost to the point where it would make my legs 'freeze' up or something and they wouldn't work 'right' for short moments. I had already signed up for a walk/running program and was nervous about starting it. I heard everything from ' any more exercise and you wont be able to even walk' to ' it helps' to ' work thought the pain'. NO idea.

    I started the program, knowing I might have to quit due to the pain...and in no time? ( literally probably less than 2 weeks) It disappeared completely. Ironically, it ONLY came back in periods of non running ( which I think was my body telling me 'get moving, fatty! LOL!) Never been a problem since, as long as I do some kind of workout at least periodically.

    Haha! Yeah, this isn't a chronic issue for me; it usually flares up once or twice a year, and goes away. I just don't want to make it worse.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    I had issues with mine (limping a lot, faltering, almost falling down)

    It all went away with exercise...but in all honesty I would check with my doctor.

    I have an advantage of my husbands best friend being a physio therapist..I talked to him and that was his advice.
  • WhiteRabbit1313
    WhiteRabbit1313 Posts: 1,091 Member
    I started having some issues after poor form from lifting. I was told to lay off that for a few weeks, walk around more at work as prolonged sitting made it worse and I took an anti inflammatory. I still get sore on days I sit alot but I found yoga and lower back stretches work great.

    Gah! I did not want to hear this. haha! I'll be doing yoga this week. (At least, I like yoga, right?)
  • mersh24
    mersh24 Posts: 14 Member
    Bump (worried I may have a herniated disc and hoping I can try non-surgical things first - hope some of you have had to luck in getting pain to subside!)
  • WhiteRabbit1313
    WhiteRabbit1313 Posts: 1,091 Member
    I had issues with mine (limping a lot, faltering, almost falling down)

    It all went away with exercise...but in all honesty I would check with my doctor.

    I have an advantage of my husbands best friend being a physio therapist..I talked to him and that was his advice.

    Yeah, I walked 6 blocks to work and my leg kept "catching" and screwing with my ROM. Very frustrating!
  • tkdgirlms
    tkdgirlms Posts: 73
    I have a friend who has dealt with such bad pain for a year now - it actually forced her to retire sooner then she wanted. She started going to a chiropractor who said he could fix it but after 8 months, not so much. She's got a new chiropractor now who has done wonders for her and has her do all sorts of stretches, lunges, and such. So maybe gentle exercise is in order for you.
  • WhiteRabbit1313
    WhiteRabbit1313 Posts: 1,091 Member
    The link to the Youtube vid provided above looks good for what I need. I forgot about the foam roller and ball maneuvers. This ought to feel awesome, but should help. :grumble: Lol!
  • DrMAvDPhD
    DrMAvDPhD Posts: 2,097 Member
    I could not exercise with Sciatica pain. Unless you count swimming. Swimming helps because of the repetitive stretching whilst not putting any extra pressure on the spine.
  • WhiteRabbit1313
    WhiteRabbit1313 Posts: 1,091 Member
    I could not exercise with Sciatica pain. Unless you count swimming. Swimming helps because of the repetitive stretching whilst not putting any extra pressure on the spine.

    I know I can do body squats, but weighted may be a different story. If nothing else, I might go to the gym to roll around on their foam rollers. haha!
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    The link to the Youtube vid provided above looks good for what I need. I forgot about the foam roller and ball maneuvers. This ought to feel awesome, but should help. :grumble: Lol!

    Foam rolling, pilates and yoga is what helped me, along with the walking at work more.
  • craigheon
    craigheon Posts: 167 Member
    +1 on the foam roller. Spend a lot of time on that. I know sometimes it hurts, but it really does help. The other thing I would advise, is try to get an MRI and see what exactly is going on in your back. Sounds like the L4/L5 region, and the S1 joint. I blew out my L4/L5 and damage to the S1 joint as well. I was out of work for 6 weeks. I'm now currently doing Crossfit with no issues. The days that I feel tight or strained, are the days I'm not exercising. I think the key is to stay loose and keep moving!
  • WhiteRabbit1313
    WhiteRabbit1313 Posts: 1,091 Member
    Thanks, Craig and Psulemon. It's good to know others have btdt and moved on from it. I know this is temporary, but it's still frustrating. I hope it's temporary, anyway!
  • lawkat
    lawkat Posts: 538 Member
    With sciatic, it is best to do some low impact exercising like walking or swimming. Your pain is probably not from a disc issue but piriformis syndrome. You should look it up. It is what I suffer from periodically. It is frustrating, but you don't take it a little easy, it will only get worse.
  • WhiteRabbit1313
    WhiteRabbit1313 Posts: 1,091 Member
    I didn't have a ball or a foam roller, so I used my rolling pin. Between that, anti-inflammatories, and the heating pad, I think it's working itself out. Must have been muscular issues, because I can feel the knots in my lower back and hip. That makes me feel a lot better about resuming exercise sooner, rather than later! :happy:
  • WhiteRabbit1313
    WhiteRabbit1313 Posts: 1,091 Member
    Oh, and lots of stretching...all over the living room floor. That helped, too. :tongue:
  • craigheon
    craigheon Posts: 167 Member
    Oh, and lots of stretching...all over the living room floor. That helped, too. :tongue:

    This is good. Your body's natural reaction when having back pain is to tense up and protect itself as best as possible. However, stretching it, and icing it too can help a lot. Keep it moving. The longer you stay idle, the more you'll tighten up. If you can invest in one of those foam rollers for home, stretch it out everyday. Once in the morning, and once before bedtime. It will help keep you limber and should alleviate that pain!

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