Sciatica out of no where please help

There are a lot of things that could cause sciatica.

#1- Spinal injury
#2- Weakness of lower back or abdominal muscles
#3- lordosis (curved lower back)

Seems like the most likely problem is core weakness/low back weakness.

Lower back tightness can lead to sciatica, low back pain can be from either a weak low back or a low back that has to support more of the weight/effort because it's compensating for weak abs.

I would suggest taking a break from JJ and doing stretches of the lower back until it improves. Then I would train both the lower back and abs to strengthen both which would help prevent it from happening again.

Another thing you can do is after training or rolling in JJ if your back fills tight or hurts, take a shower (as I would assume is normal after JJ) but alternate hot (as you can tolerate without burning) and cold as you can get for 10 minutes on the low back. Then, make a bag of ice, crush it up and lay on the floor with it under you on your lower back. Don't use a towel or have a shirt on. The ice may be uncomfortable but you'll need to have the cold penetrate deep to help. Icing may prevent the swelling that is leading to the sciatica.

It may not be a bad idea to see a chiropractor or MD to make sure you don't have a structural issue, a bad disc can also cause sciatica.

jacksarcia1 wrote: »

liftingbro wrote: »

There are a lot of things that could cause sciatica.

#1- Spinal injury
#2- Weakness of lower back or abdominal muscles
#3- lordosis (curved lower back)

Seems like the most likely problem is core weakness/low back weakness.

Lower back tightness can lead to sciatica, low back pain can be from either a weak low back or a low back that has to support more of the weight/effort because it's compensating for weak abs.

I would suggest taking a break from JJ and doing stretches of the lower back until it improves. Then I would train both the lower back and abs to strengthen both which would help prevent it from happening again.

Another thing you can do is after training or rolling in JJ if your back fills tight or hurts, take a shower (as I would assume is normal after JJ) but alternate hot (as you can tolerate without burning) and cold as you can get for 10 minutes on the low back. Then, make a bag of ice, crush it up and lay on the floor with it under you on your lower back. Don't use a towel or have a shirt on. The ice may be uncomfortable but you'll need to have the cold penetrate deep to help. Icing may prevent the swelling that is leading to the sciatica.

It may not be a bad idea to see a chiropractor or MD to make sure you don't have a structural issue, a bad disc can also cause sciatica.

You made a point of the core/abs weakness. In the last 2 weeks I began incorporating leg lifts into my workout. I'm doing them upright on a dip bar. This could really be the cause as it's the most recent addition to my workout. Thank you for all the advice I will follow through with heat and ice therapy.

I would recommend also making sure you are balancing the leg lifts with lower back exercises like deadlifts, back extensions...ect. Only start this when the sciatica clears up though.

SummerSkier wrote: »

Massage. Sitting on a tennis ball. Those things helped me. Find a knowledgeable masseuse

Yes, massage may help as well.

liftingbro wrote: »

SummerSkier wrote: »

Massage. Sitting on a tennis ball. Those things helped me. Find a knowledgeable masseuse

Yes, massage may help as well.

But, I would suggest a therapist. Not a “masseuse”. In Canada there are registered therapists with 2200-3500hr diploma programs and they further their studies yearly. I know there are trained therapists all over the world with these qualifications. I was one. Otherwise you don’t know if you are getting a massage from someone with a weekend course, a month long course, or if they have any knowledge of proper rehab and recovery after an injury. Ask many questions if you go this route. I was trained in proper mobility assessment, rehab including gym work, as well as the standard soft tissue work and safe stretching for specific conditions. You want someone who can do that.

In the meantime, walk. And lay on the floor with a big stack of pillows under your knees. When you can do it without spasm, do very gentle hamstring stretches to start then move to hip and glute stretches. But don’t forget the walking.

slbbw wrote: »

massage and acupressure to the piriformis was what relieved my sciatica. A still roller on my piriformis and IT band along with some hip and hamstring stretches over time are what relieve my pain.

Along with this, some sciatica also are affected by the glutes on their way down.

A combined glute/piriformis stretch may be enough to relieve the pressure on the nerve.

If I stetch glutes when I first sense it coming on I can ward it off - unless I've really done something that causes the piriformis to be the major/only reason for the pinch.

And that specific stretch is pretty hard to hit anyway if glutes are tight.

Sit in chair right now and test both sides.
Ankle up to opposite leg knee/thigh.
Straight back, and bend upper body down to crossed leg.
Do both sides feel equally tight?
If not, is tighter side on sciatica side?

Just search youtube for piriformis stretch.

jacksarcia1 wrote: »

Theoldguy1 wrote: »

Sciatica is a symptom not an injury or disease. You would be best served seeing a doctor or physical therapist to determine the root cause and proper treatment,

If you want to go with the Internet research/suggestions, Bob and Brad, "The Most Famous Physical Therapists on the Internet" have a number of videos on sciatica as well as other orthopedic issues. They are a bit corny sometimes but between them have over 50 years of PT experience.

Sample video:

https://www.youtube.com/watch?v=c8HW80FczpY

This was extremely helpful! I stumbled across these guys the other day while wincing in pain and frantically searching the internet. As I mentioned earlier I had just incorporated leg lifts into my work out but also incorporated squats for the 1st time in my life ( yes, I know, but I'm new to fitness) and also, during a drill in my jiu jitsu class where you pop up from a seated position to a kneeling position I felt some strange tension at my left piriformis. I believe I strained it and then did more damage through ignorance. This video really helped.
I'm going to make a new post seeking info on that subject. Thank you to everyone who helped me out. I'm calling a PT in my area tomorrow.

From personal experience issues involving the piriformis, psoas, and SI joint involving too much sitting (work, studying, driving, etc) can really bring on bad sciatic pain (like 4 days on the floor crawling to the bathroom type pain).

Good luck.

Theoldguy1 wrote: »

Sciatica is a symptom not an injury or disease. You would be best served seeing a doctor or physical therapist to determine the root cause and proper treatment,

If you want to go with the Internet research/suggestions, Bob and Brad, "The Most Famous Physical Therapists on the Internet" have a number of videos on sciatica as well as other orthopedic issues. They are a bit corny sometimes but between them have over 50 years of PT experience.

Sample video:

https://www.youtube.com/watch?v=c8HW80FczpY

It's not and injury or disease but it can certainly be caused by both.

When you find a good pt, Physio, something it will be for sure rehabbable. I have two blown discs in my low back. I still lift heavy, run, and hike far. I am glad you have a diagnosis, take care while healing!

Have you consulted a chiropractor? Your coccyx (tailbone) may need adjusted.