Sciatica - Any Advice?

[TheGreatDane]

Had it for 14 years now on and off since the ripe age of 21, usually any flare ups last 3-4 days and it subsides to a point where I can get on with my life.

In the last 3-4 weeks I have had it constantly and today I can hardly walk, get out of bed or do anything remotely normal.

An mri 10 years ago confirmed a disc bulge at l4/5, I'm assuming its bulging even more now given its constantly there.

Has anyone got any advice on how to lessen the pain as everything I've tried online isn't helping, medication wise they've given me naproxen which is also not helping.

Currently waiting for an mri date, so until then I need to find out a way to cope with it.

[andy43]

Check with a doc or physio first but might be worth trying an inversion table. Seems to help mine, but I’ve not had a big problem for a while, I have been wondering if it’s down to my anti covid weight loss plan. Hang upside down by your feet until you nearly pass out - twice a day made a difference.
I have had an mri - full body - with my family history I was expecting all sorts of C words in the report but it was just a long list of knackered discs and bulges. The mri does pick out the problems very well, I could relate the specific disc failures to my arm/leg pains working off a nerve/spine diagram. Well worth doing, I dread the thought of a second one with an even worse list.

[Jim on the hill]

I used to get this in my twenties also, a Physio showed me the seated hip stretch and sorts me out every time

https://www.medicalnewstoday.com/articles/317920

Flares up maybe every few years and I do this a couple of times and it goes the same day for a few years.

Best of luck

[Uncle John]

Following with interest as I’m in a bad way at the moment.

[S. Gonzales Esq.]

I'm not a doctor, but this worked for me:

1. Ibuprofen
2. Osteopathy
3. Pilates

[Jasey_]

S. Gonzales Esq. said:

I'm not a doctor, but this worked for me:

1. Ibuprofen
2. Osteopathy
3. Pilates

Ibuprofen and a couple of visits to the physio got me on the way.

Add in the various leg stretches and I'm on the road to recovery.

I suspect I'm going to need to diet to help with this going forward.

Doc gave me cocodamol but the ibuprofen seems to treat it better.

[Gary C]

Isn't there two basic causes ?

I had it for a few months and was taught a stretching exercise and it went away and haven't had it for the last 4 years, but a collegue has it with a back problem, had surgery and still has significant problems for the last 6 years.

[Phil Dicky]

A good physio sorted mine out.

[Radec]

A few years back I just woke up with it, it was so bad I was struggling to get in and out of my car and very painful with limited movement of my left leg.

Went to the physio and did weeks of stretching etc that they gave me but no joy.

Can't remember if I read this one technique or if made it up but what I did was lie flat on back with arms stretched out straight to the sides so you are in a T shape.

Then bend your knees with your feet on the floor so you look like this - o___/\_

Keep your knees and legs together and bend them down to your left and right as far as they can get to the floor all while your back is flat on the floor, vary the height of your knees as well by bring your feet closer to your arse or further away from it.

I did the above and felt something pop/click in my back, almost straight away the pain eased and by the next day I was back to normal, not had any pain or issues since.

[theboss]

The only advice I can give if it’s gone really bad is to watch out for any degeneration particularly if it goes bi-lateral or if you have any sensory disruption anywhere in your feet or pelvic area. Familiarise yourself with cauda equina “red flags”.

I failed to do this, got fobbed off in hospital when simple sciatica degenerated into numbness of my arse area and ended up crippled.

It’s rare but it happens to a few hundred people ok the UK each year so I advise anyone with strong sciatic nerve pain to make themselves familiar with the symptoms.

[andy43]

theboss said:

The only advice I can give if it’s gone really bad is to watch out for any degeneration particularly if it goes bi-lateral or if you have any sensory disruption anywhere in your feet or pelvic area. Familiarise yourself with cauda equina “red flags”.

I failed to do this, got fobbed off in hospital when simple sciatica degenerated into numbness of my arse area and ended up crippled.

It’s rare but it happens to a few hundred people ok the UK each year so I advise anyone with strong sciatic nerve pain to make themselves familiar with the symptoms.

As above - if it's serious or balanced pain side to side seek advice.
I was told numb feet and tingly toes is 'nothing we can do' but sudden numbness or loss of bladder or bowel control would be a medical emergency (!).

For me it's the right side that's worse. I lie on floor, legs flat, bring right knee up and pull loosely to chest, hold for ten, release/relax for ten, repeat maybe 3/4 times each time tighter. I do this a few times a week, regardless. This resets the muscle group that starts in the back and runs down the back of the leg via the arse.

Google 'rolfing' and structural integration. Fascia is the key! Fascia is the gunk that 'lubricates' the muscles. I did a 'ten series' with a genius called Owen Lewis and that reset everything for me, but overdoing things will still get me.
First SI session - you just get stared at while you're stood in your pants. For me one ankle rolls over a touch. This makes one leg shorter, tilts the hips, traps nerves to RHS leg. This then offsets the spine so my LHS shoulder area is compressed - had pain down my left arm into little finger tingles for years... then the skull is also out hence neck pain. All that from that ankle.

Simple stuff has helped me - posture - being taught to be constantly thinking about it, repositioning, not sat at a desk for hours. Driving - stretch, reposition, exercise. Balance when sat - lose the wallet in one back pocket! Cordless drill/driver - try and use both hands 50/50 however difficult it is.

The quickest fix for me now if it 'goes' and the exercises don't work is hanging upside down from my ankles. Batman costume is optional.

eta x 2 diet also - gallons of water daily, fish oil, glucasomin and chrondotin (sp!) tablets, and a bit of weight loss for me too.

Edited by andy43 on Thursday 3rd December 09:45

Edited by andy43 on Thursday 3rd December 09:47

[TheGreatDane]

I did some stretches and got a massage and 2 days on, the electric shock pains have subsided.

They're still there but much less frequent now.

Now I have a muscular pain on the right side which feels like that muscle is "stuck" and I can't lean forward very easily.

Sciatica is a complete bh.

[shed driver]

Radec said:

A few years back I just woke up with it, it was so bad I was struggling to get in and out of my car and very painful with limited movement of my left leg.

Went to the physio and did weeks of stretching etc that they gave me but no joy.

Can't remember if I read this one technique or if made it up but what I did was lie flat on back with arms stretched out straight to the sides so you are in a T shape.

Then bend your knees with your feet on the floor so you look like this - o___/\_

Keep your knees and legs together and bend them down to your left and right as far as they can get to the floor all while your back is flat on the floor, vary the height of your knees as well by bring your feet closer to your arse or further away from it.

I did the above and felt something pop/click in my back, almost straight away the pain eased and by the next day I was back to normal, not had any pain or issues since.

Orthopaedic nurse with back pain here! I'll concur with the exercises as well as recognising the Cauda Equina Red Flags. I've found that as my injury has progressed I have developed worse muscular pain due to poor posture and trying to "protect" the injury.

It does get better in the vast majority of cases, but can take time.

SD.

[TheGreatDane]

In an odd turn of events, I have some lingering electric shock pains in my left leg but I'd say its 90% better.

But now my right side is an issue and it feels as though my lower right back is seized up or stuck, never had this before.

[VR99]

I had some similar issues few years back with a light pain/sensation shooting down my leg. I work long hours in a desk job so not a great start but I think may of also tweaked my back with some over zealous deadlifts a few years back...need to order a new desk chair for home and generally review/optimise my desk/monitor setup layout.
I dont stretch everyday but probably need to start doing at least a few each day as hip flexors/hamstrings probably getting tight too.

[Bob-iylho]

I have a bulging disc, has incapacitated me for months on end at times.
About 10 years ago I really decided to try everything to help. Mainly as I'm allergic to NSAIDS and therefore pain relief is difficult.
Sciatica is such an awful continuous pain as well.
In the last 5 years I really have controlled it very well. Takes time and effort but my goodness it's worth it to be pain free.

I reckon the best things are as follows:

No1: Gentle stretching, I spend about 20 mins a day stretching my ham strings, be careful, ham strings only, so for example touching your toes is not just ham strings, and if you are not careful your back will stretch causing the bulge to be worse.

No2: Exercise, carry less weight.

No3: any twinges I take paracetamol straight away, removing pain early seems to help me from adopting stupid stances / positions, which then seem to make it worse in the long term.