Any Sciatica Cures?
Discussion
I did L3/L4 and L4/L5 on January 1st 2021. I had a few of the injections but honestly didn't find it helped much. Oramorph was about all that helped but that wasn't a way to live.
Best thing I found was light mobility exercises (lowbackmobility on Instagram is helpful as a starting point), gentle walking and not sitting too much. Took about 22 months before I was able to be back to a kinda normal, started going to the gym and focussing on back strength alongside the mobility etc.
I still get the odd twinge now and again, but nowhere near as bad. Hope you can get it sorted!
Best thing I found was light mobility exercises (lowbackmobility on Instagram is helpful as a starting point), gentle walking and not sitting too much. Took about 22 months before I was able to be back to a kinda normal, started going to the gym and focussing on back strength alongside the mobility etc.
I still get the odd twinge now and again, but nowhere near as bad. Hope you can get it sorted!
Take the weight off the spine by strengthening the core abdominal muscles. People will usually say do it with Pilates. There's basically two parts to Pilates - the "holding your wee in" bit where you learn where the key muscles are and the exercises you do whilst "holding your wee in". Oh yeah, and the cult bit of it, so make that three parts..... 
I have "pars defects" on L4 and L5 which is where the little wings on the vertebrae are broken. This meant that the L4 and L5 could go a little wayward, the muscle spasm and both make the disc bulge into the nerves. Which was pretty painful. I did a class per week of pilates for about three months and it really helped. Having a proper office chair also helps.
The thing I found with Pilates is that it makes you aware of those lower abdominal muscles (if you weren't already - and some people are oblivious to them) and you then tend to tense them a bit when performing movements during the day, use them to effect your movements and thus take a bit of load off the spine. At the end of the day it's all about strengthening the muscles and Pilates seems to make you aware of what's going on down there and is more a quality rather than quantity exercise which makes it easier to start and continue on with. You can literally do it when you're standing there waiting for your order at the local chippy - squeeze, hold for five seconds, release..... do that a few times and there's a bit of exercise done. If you're doing a bit of tensing when you're standing around it's an isometric exercise yes, but it's good exercise nonetheless.
I have "pars defects" on L4 and L5 which is where the little wings on the vertebrae are broken. This meant that the L4 and L5 could go a little wayward, the muscle spasm and both make the disc bulge into the nerves. Which was pretty painful. I did a class per week of pilates for about three months and it really helped. Having a proper office chair also helps.
The thing I found with Pilates is that it makes you aware of those lower abdominal muscles (if you weren't already - and some people are oblivious to them) and you then tend to tense them a bit when performing movements during the day, use them to effect your movements and thus take a bit of load off the spine. At the end of the day it's all about strengthening the muscles and Pilates seems to make you aware of what's going on down there and is more a quality rather than quantity exercise which makes it easier to start and continue on with. You can literally do it when you're standing there waiting for your order at the local chippy - squeeze, hold for five seconds, release..... do that a few times and there's a bit of exercise done. If you're doing a bit of tensing when you're standing around it's an isometric exercise yes, but it's good exercise nonetheless.
So my experiences with it...
Ex rower, 6'5", do a lot of mountain biking, not very bendy, so tick every risk factor.
I was a whisker off spinal fusion (had already had a failed nerve root block / steroid injection).
I happened to come across the back care charity and called them for advice.
What 'cured' me - I say cured but if I get lazy it returns - were the following:
1) Very frequent breast stroke swimming on start of flare up - it helps push the jam back in the doughnut
2) When I go to bed, I read for 5-10 mins on my stomach with my back arched and arms straight. This increases spinal mobility and pushes the jam back in the doughnut. Then the same in the morning.
3) I use a bosu type ball - cheap copy of Amazon - when I'm watching TV instead of sitting on the sofa. This really helps core strength and balance.
4) Dorsal raises, planks, situps and press-ups daily to help core strength.
5) Sit stand desk can help too.
Funnily enough, I've had a flare up recently because I'd stopped doing the above as I was riding a lot more.
By far the most effective though, was breaststroke swimming.
Mine was lower back prolapse. Forget which verts it was between now.
Ex rower, 6'5", do a lot of mountain biking, not very bendy, so tick every risk factor.
I was a whisker off spinal fusion (had already had a failed nerve root block / steroid injection).
I happened to come across the back care charity and called them for advice.
What 'cured' me - I say cured but if I get lazy it returns - were the following:
1) Very frequent breast stroke swimming on start of flare up - it helps push the jam back in the doughnut
2) When I go to bed, I read for 5-10 mins on my stomach with my back arched and arms straight. This increases spinal mobility and pushes the jam back in the doughnut. Then the same in the morning.
3) I use a bosu type ball - cheap copy of Amazon - when I'm watching TV instead of sitting on the sofa. This really helps core strength and balance.
4) Dorsal raises, planks, situps and press-ups daily to help core strength.
5) Sit stand desk can help too.
Funnily enough, I've had a flare up recently because I'd stopped doing the above as I was riding a lot more.
By far the most effective though, was breaststroke swimming.
Mine was lower back prolapse. Forget which verts it was between now.
For me McKenzie stretches can encourage the disc back into place and release muscle spasms.
But what's more important is HOW I learned (a) what was wrong with me and (b) how to do these stretches, and I did that by going to a GP who decided to refer me to a physiotherapist.
What medical path have you followed so far? If you've had a scan, I'm guessing that's further down the road than just seeing a GP.
But what's more important is HOW I learned (a) what was wrong with me and (b) how to do these stretches, and I did that by going to a GP who decided to refer me to a physiotherapist.
What medical path have you followed so far? If you've had a scan, I'm guessing that's further down the road than just seeing a GP.
Agree with the above, get referred to a good physio. I had major issues with L4 until I was seen by someone who properly understood the issues. Had 3 months of twice weekly treatment 30ish years ago when in my early 20s. Went from being bad every 6 months or so to now feeling it come on and know what to do before it gets out of hand.
I had constant pain from May last year, no painkillers would touch it, except opiates which aren’t compatible with work or driving.
GP diagnosed a trapped/damaged nerve in spine.
I visited an osteopath, who knew what she was doing, the day after the third visit I walked downstairs to breakfast and suddenly realised there was no pain!
No return of any pain since mid December!
GP diagnosed a trapped/damaged nerve in spine.
I visited an osteopath, who knew what she was doing, the day after the third visit I walked downstairs to breakfast and suddenly realised there was no pain!
No return of any pain since mid December!
Thank you very much for all your replies - much appreciated!
My core is pretty strong anyway (was lifting heavy weights and jujitsu 4-5 days a week previously) but very inflexible. I think the cause was an accumulation of events; started with doing some gardening, then my car was written off by a rear end collision, then the ski machine in the gym, and the final nail in the coffin was kettle bell swings (which I was able to do without problem).
I've been recommended toward accupuncture but I'm a synical old git and consider that to be a load of Woo.
I'll give some of your recommendations a go!
Thanks again
My core is pretty strong anyway (was lifting heavy weights and jujitsu 4-5 days a week previously) but very inflexible. I think the cause was an accumulation of events; started with doing some gardening, then my car was written off by a rear end collision, then the ski machine in the gym, and the final nail in the coffin was kettle bell swings (which I was able to do without problem).
I've been recommended toward accupuncture but I'm a synical old git and consider that to be a load of Woo.
I'll give some of your recommendations a go!
Thanks again
L4/L5 disk issues here and suffered with Sciatica for quite a while. After months and months of pain and issues i went to see a specialist physiotheropist in London and stuck to a program of exercise, stretching and pilates. When i say stick at it, i mean virtually every single day for the rest of my life (coming up to 20 years now!). I get a flair up maybe once or twice a year for a week...other than that i am pain free and perfectly mobile/healthy !
roboxm3 said:
I clicked on that 'not' expecting it to be the 'BIBLE'. That BOOK virtually saved me! HIGHLY, HIGHLY RECOMMENDED!!!I've related that book several times on here over the years.
I was down for an op for prolapsed discs (lower), but by the time of the pre-med - I 'walked' in (originally, all I'd done was to go to get inside my car and I just locked up, the pain was gruelling. In agony, I struggled to get out holding the car door and eventually standing. A guy who'd seen me wanted to call 999 but I just wanted to get home (10 miles away) not have to leave my car (I'm a Pistonhead ffs!). To my surprise, I was able to manage a few steps round the car and for a second thought 'what the f
k was that all about?' I told the guy I was alright now and he got in his car and drove off. I lifted my left leg to get back in the car and I was in spasm again. The pain was agonising but I somehow managed to get home. GP then physio all said 'slipped' disc (I later would find out that discs don't 'slip' anywhere, that's a misnomer). My wife used to put my socks on as I couldn't bend down to do it. I couldn't sleep in bed and so slept on a hard board - christ knows why, it was still agonly. I recall sitting on the loo one day wishing someone would 'shoot' my lower body half away.I couldn't drive my car for ages, driven everywhere but I did 'walk' (when I managed to do it) ...miles! Still believe that was the game changer for me. I still recall my first attempt: to walk to our town 3 miles away, it took a little under 3 'hours'! Sufferers will understand. I still recall even later on, being scared s
tless when walking, or trying to, in the town, of someone bumping into me. Any jolt or sudden movement could cause even worse pain. Long story shorter... back to the 'pre-med' when I walked in ...and looked aournd at the other patients, they looked how I used to look, doubled-up in agony. The surgeon advised me to forgo the op, as I'd made so much progress, but added the words 'I'll keep the door open, should you go back to how you were.'
I recall going to car meeting, driving with that low gripping aching back, then getting out of my car and the bewilderment of others, as I crouch down, legs wide apart, holding the car sill both hands, and doing 'bum bouncing' - you let your bum 'bounce' slowly up and down to the ground. The pain would ease. I didn't give a toss how stupid it might have looked. The idea really was to do this holding the side of a bath, but I just modded it to do outside holding the sills of my car. Same as 'roll ups' (not those) lie on the grass and rock back and forth on your bum with your legs coming to your chest.
Oh, and a 'kneeling chair' - still use it today!
Oh, and 'watch' the way 'everyone' gets into a car - I bet you do it! They all put that hanging left leg/foot in first... I have never got inside 'any car' like that since the day I locked up. Turn and face away, then sit bum on seat and 'swing both legs in'. NEVER the floating leg foot. Surgeon told me I'd obviously had back symptoms - he was right, I just put it down to usual aches and pains - and not realised the seriousness, that day my hanging in the air leg/foot was the straw that broke the camel's back, as he put it. 'Discs' don't just go. It will have been degrading for some time. The old 'I just bent down to pick up a pencil and I slipped' a disc' is an old wive's tale. As said, they don't 'slip' anywhere.
I got to the point after about 3 yrs (yeah, that long) it really eased, aching but easily bearable. I'd paid £199 - god knows how much it is today? - for my original MRI scan so got my own back. GP put me down to have another MRI, and the discs were nothing like as inflamed as the original scan (which I still have, well, I paid for them).
What caused me to pop in to this thread? I've had the low back pain and sciatica return, some days bad, most not. I blame the continuing months of f wet, damp, awful weather! I need to blame something. LOL I 'need' some sun, where is it? Never known so much bloody rain, wet, damp conditions in all my years.
Will add the back pain I have now is nothing like as serious as I had years ago but that back sufferer's 'bible' has had the dust blown off and is being perused again - I'm not really complaining as I'm edging near my mid 70s now in age, it's just f annoying - and luckily, I don't have other health issues which at my age so many do have, a lot it seems far younger than me. It's a count your blessings thing!
Touch toes a lot, bum bouncing - takes some doing now! - rockin' to chest a lot, and as few painkillers as poss (I hate taking any! I do not 'pop' pills unless totally justified) although if it does get really bad not much choice, but I keep it to minimum. And doing 'straight leg' pulling. I did back then do some 'hanging' from a beam, but can't say that one impressed me -ie: didn't seem to have any benefit.
I will add that one extremely nice Scottish lady physio I saw had been showing me how to do some specific exercises. Then laid on my back she tried to raise each leg...'Goodness me, you have the tightest hamstrings of any man I've ever seen.'
And yes, they're still tight as hell. But hey ho.
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