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  • sciatica

    Hi,

    Anyone here suffer or suffered from sciatica? any tips on how you have alleviated pain?

    I have had it for the last 10 months or so, currently I am on the mend and its about a 2 on a scale of 0 to 10 with 0 been "fine" and 10 "drop on the floor and cant get up" I have a slight narrowed lumbosacral disc and slight scoliosis due to a short leg from a rectified (at birth) club foot.

    I have tried in no particular order, Bowens, naturopathy, herbal concoctions, trigger point threapy, remedial massage, Pilates, Manipulative physio, chiropractors, Egoscue technique, EMF, Mind over pain, Reiki, traction...

    It does stop me from doing things, It will flair up and I can be sore for a week or so after some activities, I want to get back to been fit enough to catch flies and swim in the pond. I currently do Pilate's once a week, stretch/yoga poses every night, and manage it by limiting sitting at home or moving heaps at work (desk bound job).

    Diets ok, 9 weeks of Primal with minimal cheats. I still have some dairy 2-3 times a week and eat tomatoes, capsicums chillies etc so I will try and eliminate all dairy, nightshades, nuts and fruit for a month... Is there anything else to watchout for eating wise. I do take fishoil tablets and magnesium, silica and a BCAA sup.

    Cheers

    FBF
    Last edited by fat belly frog; 10-18-2010, 06:36 AM.
    "Times fun when you are having Flies" Kermit the frog

  • #2
    I had that a couple years ago and it put a dent in my workouts. I really hated not being able to do what I wanted when I wanted without pain shooting up my back. My solution was to get an inversion table. The inversion table enabled my back to heal and I still get on it every morning before work as maintenance and my back is fine these days. I'm working out, in great shape, and even doing dead lifts these days.
    http://www.facebook.com/daemonized

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    • #3
      I suffer from sciatic nerve pain as well. I can usually manage it with a foam roller. I roll after every weight and cardio session, concentrating on my lower back/hip/upper hamstring area. If I feel a twinge, I immediately foam roll and it, so far, has prevented another flare up. Eoin Finn, on Power Yoga for Happiness has a Happy Hips workout that concentrates on stretching the hips - that seems to help as well (warning - Eoin is a little corny - there are some things he says that make me burst out laughing - but he's good and really knows his stuff).
      Christine
      Wag more, bark less

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      • #4
        Sometimes sciatica is caused be a tight/inflamed piriformis muscle. http://en.wikipedia.org/wiki/Piriformis_syndrome

        Try these stretches
        http://sportsmedicine.about.com/od/f...formis_str.htm
        http://www.drbackman.com/piriformis-muscle-stretch.htm

        I also recommend a variation of the sitting stretch of placing your leg on a hip height object and dropping your body weight

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        • #5
          Originally posted by Mav3rick View Post
          Sometimes sciatica is caused be a tight/inflamed piriformis muscle. http://en.wikipedia.org/wiki/Piriformis_syndrome

          Try these stretches
          http://sportsmedicine.about.com/od/f...formis_str.htm
          http://www.drbackman.com/piriformis-muscle-stretch.htm

          I also recommend a variation of the sitting stretch of placing your leg on a hip height object and dropping your body weight
          Agree with this.

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          • #6
            I've had sciatica. Every step feels like hot knives are shooting up your leg. The only thing that turned it around for me was when I stopped trying so hard to fix it with yoga and spine work and pushing through. Finally I just laid down on the hardwood floor for a few days with my knees propped up on the couch and didn't do anything but watch TV. That's when it started to get better. Sometimes trying too hard is counterproductive. I feel you, it is just horrible.

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            • #7
              Originally posted by Mav3rick View Post

              Welp, I'm glad I sit like that pretty much all the time (the one in the chair of course)

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              • #8
                I have a slipped disc, which I think was pinching the sciatic nerve. It's awful. You can;t squat, deadlift, anything fun. I found that doing a lot of glute work really helps stabilize the lower back, and thinks like sprinting and weighted chin-ups are major parts of my exercise routines. But seriously, stretch and strengthen the glutes/hams.
                Primal Personal Trainer
                NSCA-CSCS
                http://www.powercurvefitness.com

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                • #9
                  FBF - i too have sciatica ... from too much sport as a youngster and a bow leg which means my right leg is shortet than my left ..

                  i tried physio, chiro, drugs, shoe inserts etc and what works to keep things in general to that 0-2 range (on yr scale) is 1. bikram yoga and 2. acupuncture ...

                  i do bikram 2-3 times a week and my flexibility has gone thru the roof, and get acupuncture once a month. On acupuncture, the first time i went i was at level 8 or 9 on yr scale .. two days later i barely noticed it .. and this from an avowed scpetic i am now an advocate .. give it a go

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                  • #10
                    Thanks for the replies. Yep the constant niggle dose suck a bit but I am able to walk, surf on occasions and go to work so I cant complain too much. Well maybe I could complain about going to work a bit more...

                    I do use a spikey ball to release piriformis along with a couple of piriformis stretches and I have had trigger point therapy and massage to release it (it was tight). I use a wooden roller to loosen the facet joints along the spine again l4/l5 was tight. These have both helped reduce the pain but not completely heal it.

                    I have borrowed a NUBAX machine this week which basically puts the spine into traction similar to an inversion table and use that a couple of times a day or before/after activities and that's seems to be helping. I have been using a wooden block and doing a yoga pose which puts the back into extension and traction and that has helped reduce the pain but again not completely fixed it.

                    Haven't tried the week of full rest but do do Egoscue exercises every now and then which are basically lay on your back with feet on chair and relax for 10-20mins which again have helped reduce the pain.

                    Cheers FBF
                    "Times fun when you are having Flies" Kermit the frog

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                    • #11
                      Thanks kiwineil,

                      I have tried accupunture as well, had 4 sessions over 3 weeks including hot cupping and didnt notice a big difference,. Also tried Chineese herbal patches. Havent tried a formal yoga class yet as I have been doing Pilates but my flexibility hasnt increased a huge amount but range of motion has improved and pilates/streching has given the most gains.

                      Cheers
                      "Times fun when you are having Flies" Kermit the frog

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                      • #12
                        I had major sciatica pain in March. I went to an acupuncturist. Five sessions over two weeks and I was healed. She recommended daily hot baths also. I think it directly attacks the problem without taking drugs or getting surgery.

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                        • #13
                          I used to use an osteopath to treat my back pain and sciatica. Worked well but would recur every couple of years. Improved dramatically after I started kayaking, despite such potentially damaging tasks as dead lifting a 25-30kg craft onto the roofracks. I'm pretty sure that the paddling was helping to strengthen my core (a good paddling technique involves torso rotation)

                          Have not seen the osteopath for a few years and now hoping that the PB fitness programme means I won't again
                          Four years Primal with influences from Jaminet & Shanahan and a focus on being anti-inflammatory. Using Primal to treat CVD and prevent stents from blocking free of drugs.

                          Eat creatures nose-to-tail (animal, fowl, fish, crustacea, molluscs), a large variety of vegetables (raw, cooked and fermented, including safe starches), dairy (cheese & yoghurt), occasional fruit, cocoa, turmeric & red wine

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                          • #14
                            i had a car accident 20 years ago went through the windscreen and ended up with a slightly twisted spine which resulted in my left leg being about 1 cm longer than my right due to the hip rasied effect - unnoticible gait however every 3-4 months I get siatica in either leg from my arse down to my calf mid range it lasts for a day I was trained by a Thai ciropractor how to correct it by lying on my back and dropping my knees bent side to side then jolting it - I can feel the crack and the relief is instant. However I do take an Ibroprofen tab that night which reduces the swelling.
                            The ususl culprit is slumping in my chair or not doing core musche ab exercises regularly.

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                            • #15
                              Thanks.

                              I agree about core strength been a key part of back care, I use to kitesurf a lot a few years ago and for 10 years didn't have a back problem, Kitesurfing is a great ab workout and core strength. I have recently returned to the windy west coast so will get back into the sport this summer. I actually feel pretty good this week just a low level background niggle. I had a standup paddle surf on the weekend, another good core workout, and even though I pulled up a bit sore on Sunday the rest of the weeks been way better than normal. I partly attribute the recovery this week to the back traction machine that I have been using as part of my stretching campaign. So here's hoping it keeps getting better at the rate it has this week. I have also cut out all tomatoes, capsicums and dairy this week so maybe that has also helped with the inflammation.

                              Any other known inflamity foods that I should avoid?

                              Cheers
                              "Times fun when you are having Flies" Kermit the frog

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