Anyone else challenged with chronic sciatica?

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ejmartin2001
ejmartin2001 Posts: 19 Member
in Fitness and Exercise
So far, yoga and low impact aerobics are working for me, but I'm having trouble figuring out how to strength train without aggravating chronic sciatica. Suggestions welcome!

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  • Packerjohn
    Packerjohn Posts: 4,855 Member
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    Have you been examined to determine the the source of the sciatica? Sciatica is a symptom, not a disease/injury.
  • fireguychris
    fireguychris Posts: 58 Member
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    i found that since i started lifting regularly my sciatica pain has disapeared for the most part.. i still feel the twinge brefly if i sit too long.. i dont do deadlifts etc however.. and the only bent over excersice i do is a dumbell row...
  • ejmartin2001
    ejmartin2001 Posts: 19 Member
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    Yes all, and thanks. My sciatica is caused by a narrowing spinal canal (I'm 52). Surgery is not an option, so I get periodic shots when the pain really flares. Thanks, fireguyChris and joleneee421. I'm thinking of joining Curves, as it is 30 minutes on a circuit of resistance machines. I really don't know how/what to lift on my own without hurting myself more. Or how to do any leg work. Thanks for all your suggestions!!
  • gothchiq
    gothchiq Posts: 4,590 Member
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    My doctor told me to avoid certain types of stretches that would aggravate mine. Lifting hasn't been an issue personally, but if I do like a shoulder stand... AAAHHHH!!!! Keep track of what hurts and look for alternate things to do instead of them.
  • ejmartin2001
    ejmartin2001 Posts: 19 Member
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    Thanks, gothchiq
  • brandibare
    brandibare Posts: 16 Member
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    I had a really bad bout with this and found swimming was the ONLY thing i could do that did not cause me pain. My doctor recommended it and so I started swimming laps 2-3 times a week and it helped strengthened my core enough that it eventually relieved the pain. Also if you have a desk job or like to watch TV at night, find a hard chair where your legs can be at a 90 degree angle.
  • ejmartin2001
    ejmartin2001 Posts: 19 Member
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    I would love to swim, but can't afford to join a place with a pool.
  • Packerjohn
    Packerjohn Posts: 4,855 Member
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    ejmartin2001 wrote: »
    Yes all, and thanks. My sciatica is caused by a narrowing spinal canal (I'm 52). Surgery is not an option, so I get periodic shots when the pain really flares. Thanks, fireguyChris and joleneee421. I'm thinking of joining Curves, as it is 30 minutes on a circuit of resistance machines. I really don't know how/what to lift on my own without hurting myself more. Or how to do any leg work. Thanks for all your suggestions!!

    This article talks about exercises for narrowing of the spinal canal. Many of the items mentioned involve strengthening the core. I'd talk to your doctor and/or physical therapist about an exercise program. IMO, Curves would not be good if you want to strengthen the core as all the movements in a place like that involve sitting or lying down, not really engaging the core.

    http://www.spine-health.com/conditions/spinal-stenosis/exercises-lumbar-spinal-stenosis
  • lvnlife03
    lvnlife03 Posts: 1 Member
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    Thanks for posting the link Packerjohn. It was very informative and helpful.
  • BaranVonCoop
    BaranVonCoop Posts: 34 Member
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    For what it is worth, my massage therapist gave me an amazing stretch to assist with sciatica. Sit on the ground, legs fully flat, feet placed against the wall. Sit up straight and link your fingers behind your head. Slump forward slowly....hold the stretch where you feel comfortable. Voila, the slump stretch.
  • LifterDave
    LifterDave Posts: 112 Member
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    ejmartin2001 wrote: »
    Yes all, and thanks. My sciatica is caused by a narrowing spinal canal (I'm 52). Surgery is not an option, so I get periodic shots when the pain really flares. Thanks, fireguyChris and joleneee421. I'm thinking of joining Curves, as it is 30 minutes on a circuit of resistance machines. I really don't know how/what to lift on my own without hurting myself more. Or how to do any leg work. Thanks for all your suggestions!!
    I am 51 and have experience my fair share of sciatica. Mine was caused 5 1/2 years ago when I blew out the disk at L5 S1 and had it basically encapsulating the sciatic nerve at the root where it come out of the spine. I went through a series of injections to no avail. Underwent surgery where all the protruding disk material along with some arthritis was removed. My nerve was permanently damaged from a lesion which later scarred over after my surgery. This was confirmed by MRI. It took me a full year to learn to walk normally again and my family doctor and surgeon advised me to never lift over 75 lbs. again on my life. I said screw that and began lifting again first with an empty bar and finally worked up to a 465 lb. squat and 450 lb. deadlift. I told my pain specialist what I had been doing and he encouraged to keep lifting as having a strong core would be key to my quality of life as I grow older.

    My point is, do not limit yourself on the words of one or two doctors as they will always go as conservative as they can with their recommendations. I still suffer from sciatica, but not as bad as I used to. You could say I have just learned to live with it and it keeps my ego in check in the weight room. Swimming helped mine in the beginning, but I prefer weight training over anything else. Walking helps a great deal as well as there are some specific stretches which you can do for sciatica. In my experience, the worse thing you can do is baby it too much and become inactive. Too much sitting causes mine to flare up as well as cold temperatures.

    If you have not already done so, you should have this evaluated by MRI to see if there is a bulging or herniated disk. It is also possible you may be suffering from pirriformis syndrome which causes bad sciatic pain too since your sciatic nerve runs through the Pirriformis muscle. Good luck.
  • ejmartin2001
    ejmartin2001 Posts: 19 Member
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    LifterDave wrote: »
    ejmartin2001 wrote: »
    Yes all, and thanks. My sciatica is caused by a narrowing spinal canal (I'm 52). Surgery is not an option, so I get periodic shots when the pain really flares. Thanks, fireguyChris and joleneee421. I'm thinking of joining Curves, as it is 30 minutes on a circuit of resistance machines. I really don't know how/what to lift on my own without hurting myself more. Or how to do any leg work. Thanks for all your suggestions!!
    I am 51 and have experience my fair share of sciatica. Mine was caused 5 1/2 years ago when I blew out the disk at L5 S1 and had it basically encapsulating the sciatic nerve at the root where it come out of the spine. I went through a series of injections to no avail. Underwent surgery where all the protruding disk material along with some arthritis was removed. My nerve was permanently damaged from a lesion which later scarred over after my surgery. This was confirmed by MRI. It took me a full year to learn to walk normally again and my family doctor and surgeon advised me to never lift over 75 lbs. again on my life. I said screw that and began lifting again first with an empty bar and finally worked up to a 465 lb. squat and 450 lb. deadlift. I told my pain specialist what I had been doing and he encouraged to keep lifting as having a strong core would be key to my quality of life as I grow older.

    My point is, do not limit yourself on the words of one or two doctors as they will always go as conservative as they can with their recommendations. I still suffer from sciatica, but not as bad as I used to. You could say I have just learned to live with it and it keeps my ego in check in the weight room. Swimming helped mine in the beginning, but I prefer weight training over anything else. Walking helps a great deal as well as there are some specific stretches which you can do for sciatica. In my experience, the worse thing you can do is baby it too much and become inactive. Too much sitting causes mine to flare up as well as cold temperatures.

    If you have not already done so, you should have this evaluated by MRI to see if there is a bulging or herniated disk. It is also possible you may be suffering from pirriformis syndrome which causes bad sciatic pain too since your sciatic nerve runs through the Pirriformis muscle. Good luck.

    Thank you for that much needed encouragement! Right now, just backing off an exercise if I start hurting, but substitute another!
  • ejmartin2001
    ejmartin2001 Posts: 19 Member
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    Packerjohn wrote: »
    ejmartin2001 wrote: »
    Yes all, and thanks. My sciatica is caused by a narrowing spinal canal (I'm 52). Surgery is not an option, so I get periodic shots when the pain really flares. Thanks, fireguyChris and joleneee421. I'm thinking of joining Curves, as it is 30 minutes on a circuit of resistance machines. I really don't know how/what to lift on my own without hurting myself more. Or how to do any leg work. Thanks for all your suggestions!!

    This article talks about exercises for narrowing of the spinal canal. Many of the items mentioned involve strengthening the core. I'd talk to your doctor and/or physical therapist about an exercise program. IMO, Curves would not be good if you want to strengthen the core as all the movements in a place like that involve sitting or lying down, not really engaging the core.

    http://www.spine-health.com/conditions/spinal-stenosis/exercises-lumbar-spinal-stenosis

    Thank you for that link!
  • LifterDave
    LifterDave Posts: 112 Member
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    ejmartin2001 wrote: »
    LifterDave wrote: »
    ejmartin2001 wrote: »
    Yes all, and thanks. My sciatica is caused by a narrowing spinal canal (I'm 52). Surgery is not an option, so I get periodic shots when the pain really flares. Thanks, fireguyChris and joleneee421. I'm thinking of joining Curves, as it is 30 minutes on a circuit of resistance machines. I really don't know how/what to lift on my own without hurting myself more. Or how to do any leg work. Thanks for all your suggestions!!
    I am 51 and have experience my fair share of sciatica. Mine was caused 5 1/2 years ago when I blew out the disk at L5 S1 and had it basically encapsulating the sciatic nerve at the root where it come out of the spine. I went through a series of injections to no avail. Underwent surgery where all the protruding disk material along with some arthritis was removed. My nerve was permanently damaged from a lesion which later scarred over after my surgery. This was confirmed by MRI. It took me a full year to learn to walk normally again and my family doctor and surgeon advised me to never lift over 75 lbs. again on my life. I said screw that and began lifting again first with an empty bar and finally worked up to a 465 lb. squat and 450 lb. deadlift. I told my pain specialist what I had been doing and he encouraged to keep lifting as having a strong core would be key to my quality of life as I grow older.

    My point is, do not limit yourself on the words of one or two doctors as they will always go as conservative as they can with their recommendations. I still suffer from sciatica, but not as bad as I used to. You could say I have just learned to live with it and it keeps my ego in check in the weight room. Swimming helped mine in the beginning, but I prefer weight training over anything else. Walking helps a great deal as well as there are some specific stretches which you can do for sciatica. In my experience, the worse thing you can do is baby it too much and become inactive. Too much sitting causes mine to flare up as well as cold temperatures.

    If you have not already done so, you should have this evaluated by MRI to see if there is a bulging or herniated disk. It is also possible you may be suffering from pirriformis syndrome which causes bad sciatic pain too since your sciatic nerve runs through the Pirriformis muscle. Good luck.

    Thank you for that much needed encouragement! Right now, just backing off an exercise if I start hurting, but substitute another!

    When my sciatica flares up, no matter how bad it hurts, I go for a good brisk walk. Walking does more for me than any medications ever did. If you have to use meds for the pain, talk to your doctor about Nuerontin and Lyrica. They are both good for neuropathy, but there are some side effects which can be undesirable for some people.
  • blackcoffeeandcherrypie
    blackcoffeeandcherrypie Posts: 486 Member
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    I have sciatica from the bursitis in my hip. Yes, it does flare up but I manage it through sleeping on a softer mattress and anti-inflammatories. It gets easier as I lose weight. I'm not sure what the specific advice would be for lifting though.
  • ejmartin2001
    ejmartin2001 Posts: 19 Member
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    blackcoffeeandcherrypie wrote: »
    I have sciatica from the bursitis in my hip. Yes, it does flare up but I manage it through sleeping on a softer mattress and anti-inflammatories. It gets easier as I lose weight. I'm not sure what the specific advice would be for lifting though.

    Yes, I use anti-inflammatories also (also have chronic bursitis in both hips). Every 4-6 months, the pain is so intolerable, I can't even bear the touch of fabric on my leg--so I get epidurals. Those give me another 4-6 months pain-free. I have decided to join Curves, they have a circuit of resistance machines, and upbeat music playing; every however many minutes, a voice says "Change!", and move on to the next machine. That seems perfect for me.

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