Pinched sciatic nerve stretches/exercise.
TashaaaKayeee
Posts: 114 Member
So recently I had a lot of lower back/buttocks/leg pain & I stopped being stubborn thinking it was soreness from the gym & went to the doctors.
Turned out to be a pinched sciatic nerve. Yay me.
So I'm on bed rest/taking it easy from work til money. On top of the muscle relaxers & pain killers, my doctor recommended I try some stretches/exercises to help loosen the muscle & what not.
So, has anyone ever had one of these & did any exercises/stretches to help with recover?
Turned out to be a pinched sciatic nerve. Yay me.
So I'm on bed rest/taking it easy from work til money. On top of the muscle relaxers & pain killers, my doctor recommended I try some stretches/exercises to help loosen the muscle & what not.
So, has anyone ever had one of these & did any exercises/stretches to help with recover?
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Replies
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I'm sorry for your injury. Glad you went to the doctor. Perhaps you could ask your doctor for a referral to a physical therapist for the appropriate exercises. You need very specific exercises for this condition. Be aware that when putting something out here on the internet, you may get some good advice, and you will also get bad advice that could aggravate the condition, but you may not be able to tell the difference until it's too late. Buyer beware. Just sayin'.3
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I had this issue when I was pregnant. You have my sympathy - it HURTS! Chiropractic care helped me (well, that and having the baby!)1
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Foam roller has helped me a lot with my sciatic pain. Did the doctor recommended any specific exercise?0
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I've had lower back pain for the past 6 years due to labor intensive jobs. It's progressively gotten worse due to me not doing anything (I don't have insurance so I never went to see a doctor). Since it's gotten so bad for the past year I've been really focusing on stretching my back muscles (I've taken up yoga) as well as strengthening my core by doing high rep exercises at the gym.
I wonder if the pain is due to a pinched sciatic nerve...
But anyways, the yoga has really helped me. But you can over stretch and make things worse so be careful.
I hope that you can heal and get rid of the pain!1 -
Oh and sweet ninja turtles t shirt
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ABabilonia wrote: »Foam roller has helped me a lot with my sciatic pain. Did the doctor recommended any specific exercise?
He didn't really say anything specific. He said to look rehab sciatic nerve exercising & stretching
But he also forewarned me about over stretching. Lol
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I have had trouble with sciatic pain in the past. I first went to my doctor for this pain and found that it was sciatic pain. My doctor referred me to a physical therapist. The exercises that were prescribed to me were very helpful. Did your doctor not refer you to a physical therapist?0
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SoleTrainer60 wrote: »I have had trouble with sciatic pain in the past. I first went to my doctor for this pain and found that it was sciatic pain. My doctor referred me to a physical therapist. The exercises that were prescribed to me were very helpful. Did your doctor not refer you to a physical therapist?
No he didn't.
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You could probably do some exercises at home for this problem, but I felt more comfortable with a professional helping me. I was afraid that I might do something wrong and make the problem more severe. Could you ask your doctor if physical therapy might be good for you? I wish you well, I know the pain you are going through. 0
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did you have any tests or did he just say it was pinched I have problems in that area and until I found someone that really knew and tested not much relief. The Sciatic nerve either passes thru or lays just under your piriformis muscle and that can get inflamed thru exercise or work and press on the sciatic nerve and that calls for a different type of treatment including some anti inflammatory for muscle. its not easy to stretch a nerve. To just treat it by yourself could lead to problems. Try to talk to a PT preferably sports oriented. I " self treated " for a long time without much success2
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Try stretching with sitting and putting the soles of you feet together or lay and put the soles of you feet together. Slow lunges also help really worked for me0
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did you have any tests or did he just say it was pinched I have problems in that area and until I found someone that really knew and tested not much relief. The Sciatic nerve either passes thru or lays just under your piriformis muscle and that can get inflamed thru exercise or work and press on the sciatic nerve and that calls for a different type of treatment including some anti inflammatory for muscle. its not easy to stretch a nerve. To just treat it by yourself could lead to problems. Try to talk to a PT preferably sports oriented. I " self treated " for a long time without much success
He had me do some stretches & asked where the pain was. But no other tests.
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I have it too. It's usually a combination of a tight psoas and/or the piriformis being inflamed and pinching it. I get a massage for that, then use the lacrosse ball on both the psoas and piriformis. Stretching and foam rolling does *kitten*.
Look up self myofascial release for psoas and piriformis.1 -
OP, I read your first post about this, and literally got mine like the next day. So it started Saturday or so. I started with the lacrosse ball right away, but told my masseuse I needed piriformis and/or psoas release two days ago and it's about better. Get on it.0
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pacsungurl47 wrote: »ABabilonia wrote: »Foam roller has helped me a lot with my sciatic pain. Did the doctor recommended any specific exercise?
In my humble opinion he should have referred you to some physical therapy!
He didn't really say anything specific. He said to look rehab sciatic nerve exercising & stretching
But he also forewarned me about over stretching. Lol
Can't agree more w/ using caution trying to stretch this out.I have it too. It's usually a combination of a tight psoas and/or the piriformis being inflamed and pinching it. I get a massage for that, then use the lacrosse ball on both the psoas and piriformis. Stretching and foam rolling does *kitten*.
Look up self myofascial release for psoas and piriformis.
Agree!
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@bbell1985 I am always hunting for psoas releases, can you share anything specific about your technique or do you just hang out face down with the ball there?0
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pacsungurl47 wrote: »ABabilonia wrote: »Foam roller has helped me a lot with my sciatic pain. Did the doctor recommended any specific exercise?
He didn't really say anything specific. He said to look rehab sciatic nerve exercising & stretching
But he also forewarned me about over stretching. Lol
Personally I would find a new doctor. Any medical professional that told me to search random sites for my treatment plan would not get another penny from me.
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wellnesschaser wrote: »@bbell1985 I am always hunting for psoas releases, can you share anything specific about your technique or do you just hang out face down with the ball there?
Yeah the other one I use is the Kelly Starret video of psoas release and flossing. Basically jamming a lacrosse ball into the psoas with a heavy weight lol. If you don't look it up I'll insert the video later. At work now
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I would go to a licensed physical therapist before trying anything I read on the internet. I speak from personal experience.2
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Once I'm healed & comfortable working out, what are some things you guys do to help prevent it?
My doctor told me core workouts to help build the muscle & lower back. I asked if a weight lifting belt would help & he said it could.
I just don't want to stop doing leg workouts or lower back workouts because of this, I just want to be able to do them properly so I can prevent it from happening.0 -
pacsungurl47 wrote: »Once I'm healed & comfortable working out, what are some things you guys do to help prevent it?
My doctor told me core workouts to help build the muscle & lower back. I asked if a weight lifting belt would help & he said it could.
I just don't want to stop doing leg workouts or lower back workouts because of this, I just want to be able to do them properly so I can prevent it from happening.
Yes, mine told me the same, so that's where my priority is (or will be once I'm cleared to exercise). Modifying my program sucked, but being in pain all the time and not being able to work out at all sucks more. This is one of those times you have to put your ego aside and work with your body, not against it.1 -
Recently have this it has been 6 weeks I do physio therapy every day and yoga and I am starting to see progress.1
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_dracarys_ wrote: »pacsungurl47 wrote: »Once I'm healed & comfortable working out, what are some things you guys do to help prevent it?
My doctor told me core workouts to help build the muscle & lower back. I asked if a weight lifting belt would help & he said it could.
I just don't want to stop doing leg workouts or lower back workouts because of this, I just want to be able to do them properly so I can prevent it from happening.
Yes, mine told me the same, so that's where my priority is (or will be once I'm cleared to exercise). Modifying my program sucked, but being in pain all the time and not being able to work out at all sucks more. This is one of those times you have to put your ego aside and work with your body, not against it.
This is an interesting drill from Dan John. Works really nice as a general warm up and is very effective for the core.
https://www.youtube.com/watch?v=o0_DoicHg2E 1 -
I have chronic sciatic flare-ups due to a car accident 30 years ago. One good sneeze and my back will go out. I swear by stretching exercises. I googled "sciatic stretching" and came up with the same chart (and other good ones) that my physical therapist and orthopedist gave me over 30 years ago. Here's the link: https://www.pinterest.com/explore/sciatic-nerve-exercises/
One of the key things that I had to change was rather simple but the effect was astounding -- getting out of bed. I used to just sit up in bed, and then swing my legs over the side to get up. WRONG. The correct way for those with sciatic issues is to roll on your side, drop your legs over the side of the bed, and THEN push yourself upright. Just that little change has decreased a tremendous amount of strain.
Now to cover the long term effects on a weight lifting workouts. There are certain exercises that I've found exacerbate the sciatic issue. Basically, anything that puts a large amount of weight on your shoulders will cause sciatic compression. So, no squats or lunges. This doesn't mean that the legs and glutes won't get worked -- leg presses take their place. Core and back exercises are vital. By strengthening those muscle groups, strain is removed from the spine.
And finally, (can't stress this one enough) be extra conscious of your form when lifting. If you're not sure of your form, get a workout body or trainer to evaluate it. Every few years, I'll hire a trainer for a few sessions to go over my form, and possibly learn new equipment. My personal rule, I'll try anything at least once, but if I feel the slightest pull/twinge in my lower back, watch your feet, cause I'm dropping weights.
For now, let your back heal. Feel better soon!1 -
I have had sciatica as well and currently have lower back (butt) pain. I see BOTH a chiropractor 2 days a week and an acupuncturist. My insurance covers my acupuncture (24 sessions a year for $20 a visit). The chiro is $69 for 4 sessions and $10 for each additional session a month. Man it has made a huge difference. I also stretch a lot more before going to bed.0
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pacsungurl47 wrote: »Once I'm healed & comfortable working out, what are some things you guys do to help prevent it?
My doctor told me core workouts to help build the muscle & lower back. I asked if a weight lifting belt would help & he said it could.
I just don't want to stop doing leg workouts or lower back workouts because of this, I just want to be able to do them properly so I can prevent it from happening.
I have some back pain problems, and it is helped immensely by keeping better form during my workouts. I frequently forget about my stomach muscles, but keeping them properly engaged and not letting my stomach pooch has relieved a LOT of strain from my back. Maybe find yourself a trainer or at least a trusted workout buddy who will yell at you when you are using bad form.
As for ab/core workouts (I only really do body-weight workouts) but v-ups, dead bugs with a yoga ball, and I'm not sure if there's a better name for it but leg lifts with straddled legs.
Superman is one that is good for your lower back that I also enjoy.
I don't know if any of these can really be done while added weight but even just the body weight movements for a minute each provides a really good challenge, and I think all of them are target muscles better than the dreaded 'crunch'.
(Obviously like everyone else said check with your doctor before doing these things.)0 -
pacsungurl47 wrote: »So recently I had a lot of lower back/buttocks/leg pain & I stopped being stubborn thinking it was soreness from the gym & went to the doctors.
Turned out to be a pinched sciatic nerve. Yay me.
So I'm on bed rest/taking it easy from work til money. On top of the muscle relaxers & pain killers, my doctor recommended I try some stretches/exercises to help loosen the muscle & what not.
So, has anyone ever had one of these & did any exercises/stretches to help with recover?
Unfortunately this says pretty much nothing. Sciatic pain is a symptom of an issue. Assume he didn't say what was causing it. As I mentioned above, please fire the person.
Sciatic pain can be caused by among other things, a bulging disc, inflammation of the psoas/piriformis, SI joint issues or a myriad of other things (the one mentioned are a few of the more common).
Do you sit a bunch at work, school, or whatever? Excess sitting is often a major factor in all of these.
Description of piriformis issues
http://www.spine-health.com/conditions/sciatica/what-piriformis-syndrome
A discussion of the psoa:
http://www.berkeleywellness.com/fitness/injury-prevention/article/get-know-your-psoas-muscles
Some stuff on the SI joint
http://www.spine-health.com/conditions/sacroiliac-joint-dysfunction/sacroiliac-joint-dysfunction-si-joint-pain
I had sleeping on the floor, crawling to the bathroom back pain for 4 days. Utlimately got to the doctor for xrays and a CT scan. Best neurologist in town looked at everything, said it was SI joint tightness, plus some piriformis inflammation. I asked what caused it, he said I sat too much (even though I lifted, ran and cycled). The 10+ hours at work and 2 hours of commuting was doing it. He prescribed PT and when things settled down more squats and deadlifts.
Best of luck.0
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