experiences with sciatica?

[Anonymous]

I was just diagnosed with sciatica after about 3 weeks of pain. Trying some steroids to reduce inflammation and also PT. My question is how you kept strength without aggravating sciatica, both while you were having pain and, if the pain resolved, to avoid recurrence. I'm a 45 year old woman.

I typically do strength training 3 times a week (generally do lighter weights with higher reps and get some cardio through quick pacing - "met con" style). I walk regularly. And I do some yoga. I'm really worried about having to give up the weights if I want to heal this and prevent it from returning. It's my favorite way to work out.

Any experiences or insight?

[Anonymous]

I have had it for years. Literally since I was pregnant with my 2nd child who is now 21!!! Mine definitely has triggers and flares every so often so you need to figure out those and avoid, avoid, avoid. I have done PT (really comes down to your core strength) on and off for years. Will do steroids at bad times but have NOT been willing to do any surgery.

That said this is what works for me -- stop walking. I had no idea this was a huge trigger for me. I was a 3-4 mile a day walker and finally a PT person told me to walk no more than 1 mile/day. I now do Peloton and that motion isn't a trigger at all. I don't have problems with weights, just light and high reps.

Invest in a really good mattress, pillows and workout shoes. If you are not supported well while working out AND recovering then you are going to tweak it.

Also you may have carefully watch which movements you are doing with weights. Work with the PT on that. They can help you begin to understand how the movements you do trigger it to flare.

We just got back from a massive walking vacation. I was really worried about pain. But I got some HOKA shoes (what is with stupid giant name on there?) and really watched how much walking I did without a bread each day. Lots of tylenol and advil but have to say I didn't get a flare at all!

[Anonymous]

*break each day. I definitely had bread each day.

[Anonymous]

Anonymous wrote:I have had it for years. Literally since I was pregnant with my 2nd child who is now 21!!! Mine definitely has triggers and flares every so often so you need to figure out those and avoid, avoid, avoid. I have done PT (really comes down to your core strength) on and off for years. Will do steroids at bad times but have NOT been willing to do any surgery.

That said this is what works for me -- stop walking. I had no idea this was a huge trigger for me. I was a 3-4 mile a day walker and finally a PT person told me to walk no more than 1 mile/day. I now do Peloton and that motion isn't a trigger at all. I don't have problems with weights, just light and high reps.

Invest in a really good mattress, pillows and workout shoes. If you are not supported well while working out AND recovering then you are going to tweak it.

Also you may have carefully watch which movements you are doing with weights. Work with the PT on that. They can help you begin to understand how the movements you do trigger it to flare.

We just got back from a massive walking vacation. I was really worried about pain. But I got some HOKA shoes (what is with stupid giant name on there?) and really watched how much walking I did without a bread each day. Lots of tylenol and advil but have to say I didn't get a flare at all!

Thanks that's really helpful!

[Anonymous]

For PP, do you do light workouts through flare ups? Or just stretching when you have pain?

[Anonymous]

Anonymous wrote:For PP, do you do light workouts through flare ups? Or just stretching when you have pain?

Lots and lots of stretching. Between PT and trainer I have learned which ones to do to help when I feel it coming on. Also I can get on the bike and turn off some dumb TV and just ride. Not a class or timed and it loosens it up.

It is really terrible and I am sorry you have it.

[Anonymous]

Medical massage from a naprapath. Stretching.

[Anonymous]

I have dealt with sciatica on and off since 2017. Just be aware that many different issues can be the root cause for sciatica so although a PP said that walking was a trigger, that may not be the case for you. In my case, walking is really the main form of exercise that works for me and riding the Peloton aggravates my pain.

PT can definitely help, but results may vary. Overall, I have found that a lot of it is trial and error - testing out different strengthening exercises and stretches to see what works without aggravating pain. Good luck - I hope your pain is short-lived.

[Anonymous]

OP what were your symptoms and how did they diagnosis this? Thanks.

[Anonymous]

Mine is caused by sitting too much and laying on my back.

[Anonymous]

Anonymous wrote:OP what were your symptoms and how did they diagnosis this? Thanks.

I just described my symptoms and was verbally diagnosed.

I have shooting, cramping pain radiating from my low back down to my knee on the back of my left leg. Hurts all the time - sitting, standing, walking, etc. I think it's a common enough condition that it's easily named.

Stretching relieves it in the moment, but it comes back as soon as I stop.

[Anonymous]

I think self massaging, throughout the day, is the only thing that works

[Anonymous]

Read the Back Mechanic by Stuart McGill. You want to avoid pain, and what triggers that pain is going to differ from person to person depending on how the sciatic nerve is impinged. A strong core is your friend here. Weights per se are not the problem, but adding force to what is causing pain will be, and may make matters worse. This is why you need to really figure out which movements for you trigger pain. His book is excellent in providing help in figuring that out.

[Anonymous]

You are going to get better advice and specific exercises from a good PT who has seen you in person and worked on your issue than from anyone on this board. Find someone good--I have had great experiences with Sports Medicine in Kensington--and do what he/she says.

[Anonymous]

Here is what I do:
--wear a back brace for walking or standing. Even though my pain is not lower back, it really helps
--get a pillow off Amazon for sitting, they help some
--this stretch--lie on your back, bend your knees and bring them up to your chest, put you hands behind your thighs, spread your legs and pull them up over your shoulders. It works wonders. I can't find a link to it online but will keep looking
--get on advil for a few days