Sciatica and weight training

vivmack
vivmack Posts: 26 Member
in Fitness and Exercise
Hi everyone, I have had sciatica off snd on for 10 years and get flare ups when lifting weights. I have been told that I need to avoid certain exercises eg deadlifts. I finally got surgery for it and just wondering if anyone has a weight lifting routine that they use that is suitable for me.

Replies

  • Retroguy2000
    Retroguy2000 Posts: 1,847 Member
    That's rather vague, unfortunately.

    Maybe you can do deadlifts now, though you should definitely start very light and progress slowly if you do. Or there are variants like Romanian deadlift which may be easier for your back.

    You probably need to work on your core more, both abs and back. RDL will help the posterior chain and spinal erectors, if you can do it without pain or risking injury. Reverse hypers, planks, hanging knee raises, etc.
  • csplatt
    csplatt Posts: 1,205 Member
    what is causing the sciatica? where’s the pinch?
  • ninerbuff
    ninerbuff Posts: 48,982 Member
    I've had sciatica since my 20's. I refuse surgery because I can walk and run. A surgery can't guarantee that I can do that after, so I've chosen (for now) to just let it "buzz" a little.
    BUT, when I exercise, it definitely is reduced compared to when I don't exercise. Since sciatica orginates from the lower lumbar region, it's smart IMO to work the muscles around it to give it support as much as you can.
    I can deadlift, but I don't do it heavy nor do I do traditional off the floor deadlifts. I do rack deadlifts where I start where the bar is just below my kneecaps. And I'll do higher reps instead of heavier weight.
    Also do glute strengthening exericses like lunges, hip thrusts and kickboxing to keep my posterior chain strong.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 35+ years and have studied kinesiology and nutrition
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  • vivmack
    vivmack Posts: 26 Member
    I have a disc prolapse. L4/5. My Sciatica was so bad that I couldn't walk, I was crawling on my hands and knees and I had to stop working. It was effecting my mental health and my kids could sense it. Surgery was the only option for me as the frequency I was getting it was alarming and also the length of time.
    I was told by my physio that I should avoid exercises that involve twisting and bending.
  • Brigit02
    Brigit02 Posts: 130 Member
    edited July 2023
    Listen to your PT don't deadlift or twist. Your PT should give you a routine that you can take to the gym.

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