View Full Version : sciatic nerve pain,
Howdy chaps,
After wrong stepping my self last night on a run, this morning while lifting the loo seat i pinged my sciatic nerve, its rendered me pretty much useless and pathetic today:o, just wondering if any of you guys have any good stretches I can use to work the nerve and release a bit of the tension, its a high pain so not to much of a pinch, just enough to buckle the legs when it twinges:tongue-ti:surrender:
Many thanks in advance,
Southey,
Chiseller
15-05-2012, 14:46
I've had it three times over the years. Too hard to explain the exercises using my phone. Google is your friend..
If it is true sciatica..... I empathise :o
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Cheers dude, Whats annoyed me the most is the car should be back on the road by this weekend so had planned trundle around Salisbury plain, but its only Tuesday so it might still come off:D
I did this about 3 weeks ago and although it is not buckling pain it is very very annoying and almost permanent. I did a 10 mile trek shortly after it happened and within a mile the pain had gone for the day only for it to resume the next but as more of a dull ache. So maybe try walking it off if possible? I am away Thursday for a trek and hoping it will go away again!
Good luck!!!
I sympathise, that's agony, it afflicts me every now and again.
Try a hot bath if you have one, or cut your leg off above the hip at the waist - you know it makes sense.
Hope it passes soon.
Liam
HAhahaha! I have decided to go with the amputation Liam, but which knife would you guys suggest, and what bergan to store it in, also, should i put some plastic down the protect the carpet, or will he beating from the wife be good to distract from the pain?
Ahhh, you have to use a carbon steel Clipper or folding saw.
Blood on the carpet? Real men would sort this out in their shed.
The beating from the wife though is the perfect solution to take your mind off the pain.
As the Japanese Admiral's memo stated during WWII "The beatings will continue until moral improves among the ranks".
Liam
I did this about 3 weeks ago and although it is not buckling pain it is very very annoying and almost permanent. I did a 10 mile trek shortly after it happened and within a mile the pain had gone for the day only for it to resume the next but as more of a dull ache. So maybe try walking it off if possible? I am away Thursday for a trek and hoping it will go away again!
Good luck!!!
Cheers matey, I got stuck on the floor for a bit this morning! if it eases up with a hot bath ill have a walk and see what happens, Its naff though isn't it, you feel kind of useless for a bit, this is the third time in 8 years, first was because i was being silly and lifting an electric pump on to a bowser the wrong way, I ended knelt by the bowser for an hour or so, when I waved at the liney he just thought I was waving and gave me the finger! hahaha, second was just after the kids were born 3 years ago, this time I think it was the run and the coughing cold we've had for the last week(bloody play schools are the biggest vector for Ebola type bugs IMO)
Plenty of stretches for sciatic type pain if you do a search. Not all of these pains are true sciatic however, so check out symptoms for piriformis syndrome and see if any match up with your pain. I'm a martyr to upper thigh/lower back pain and over the years have been amazed at how many muscles can impact those areas! Hope your pain eases, regular stretches are good for it.
I know some one with chronic sciatica and he swears by his tens machine ,it maybe worth a try
Jason
It's a misery :sigh:
Thankfully, with care, it does heal....not that that's a lot of help at 3 am when you know you have another three hours to go before you can take any more painkillers :(
I took my 80+ Auntie to a chiropracter when her's flared. It really helped, but the Auntie decided to just sit down and not do very much and everything kind of seized up.
If mine ever goes again, I'm going to the chiropracter or a sports therapist and I'll do every exercise they advise. I'm not tholing that pain for months ever again or the afraid to move awkwardly caginess either.
Really, really hope it eases asap for you.
atb,
M
I know some one with chronic sciatica and he swears by his tens machine ,it maybe worth a try
Jason
+1 My dad is using one for his sciatica and it gives a lot of relief
I was told to hang off something with your legs just dangling its supposed to be the weight of your legs stretches the spine it sometimes helps me
spiritwalker
15-05-2012, 21:38
ive suffered with it for a few years now (curved spine as well) i find the only thing that eases it is exercise just simply going for a walk and for a while i did Tai chi that eased it too. I also find sleeping on a proper bed kills me some morning i can barely get up but oddly when im camping its great must be the hard floor in short of sleeping on the floor at home i dont really know what to do. All the doctor advises is keeping mobile, good luck with yours...
If you get any numbness (below the waist, above the neck doesn't matter) particularly toes or a tight band of it behind the knee of the affected leg, see your GP and don't be fobbed off with stretching exercises - ask to be referred straight away.
santaman2000
15-05-2012, 22:53
If you get any numbness (below the waist, above the neck doesn't matter) particularly toes or a tight band of it behind the knee of the affected leg, see your GP and don't be fobbed off with stretching exercises - ask to be referred straight away.
I have numbness (and sometimes pain) above the waist (my finger) My Dr. has diagnosed neuropothy (which if left untreated can lead to eventual amputation) So even above the waist isn't something to ignore.
Laurentius
15-05-2012, 22:58
Sciatica is not the worst I have encountered, I have spondylosis which compresses the root nerves to my arms. It is a pain, both literally and metaphorically, and the best exercise I have found for it is swimming. I have thought that I am too stiff and painful even to get in but at the end of the session I always feel better.
Hi there, I'm a qualified Sports Massage Therapist but can't accept any responsibility if you further injure yourself by doing the following - it's effective though.... It's a modified figure 4 stretch:
1) Stand with your back & shoulders against a smooth wall.
2) If you've a definite sore side, take hold of your ankle or lower shin & bring your leg up until your shin is in a horizontal position above the knee of your standing leg.
3) Keep your head up, your back & shoulders against the wall & SLOWLY slide down the wall in a slight squat on your standing leg until you feel the stretch across your Gluteous Maximus - Bum cheek to the unqualified!!! You may want to have a chair back in front of you for support.
4) STOP when you feel the stretch & DO NOT BOUNCE in this position. Hold for 10 seconds, return to pre squat starting position & repeat as many times as you're comfortable the the strength in your standing leg holding out. If it gives out on you whilst doing this you'll bugger yourself up bigstyle....
You can also try this laying flat on your back - not as effective but safer if you're worried about the strength of your standing leg.
The above is also a good stretch for any Piriformis problems. Give me a shout if I can help. Cheers
HillBill
16-05-2012, 09:48
My ex used to have sciatica. I found the most effective way of helping ease it was to "crack" her back.
Basically you stand up with a mate stood behind you, you raise your arms and he puts his arms round your chest in a kind of bear hug, relax your arms. He then leans back as far as he can, and should just lift your feet from the floor while arching your spine backwards. If it works you will feel your back crack/crunch, its a very weird feeling. When done you will feel so relaxed and loose you will be wondering why you've never done it before ;)
Basically what it does is stretch the spine along its length and allow any trapped nerves to come free. Its a trick i learned in the Legion, god knows why physios dont do it as it works so well.
Count of Undolpho
16-05-2012, 10:52
Wheat bags! Get a proper long one (without Lavender if possible) hot as you can and try to find the best position for it - I find its along the arch of my pelvis on the affected side. Heat is your friend!
As a side note; If you are ever in a car accident and end up on a gurney in A&E with one of those neck braces on, be very careful about telling them when your sciatica plays up.
I ended up on my side with my trousers round my knees and some young chap with his thumb where the sun doesn't shine. I think they were all too young to know why I started singing 'Moon River'.
Apparently it's to make sure you can still 'clench' to test for lumbar spine damage - though he was smiling when he explained!!
Wheat bags! Get a proper long one (without Lavender if possible) hot as you can and try to find the best position for it - I find its along the arch of my pelvis on the affected side. Heat is your friend!
As a side note; If you are ever in a car accident and end up on a gurney in A&E with one of those neck braces on, be very careful about telling them when your sciatica plays up.
I ended up on my side with my trousers round my knees and some young chap with his thumb where the sun doesn't shine. I think they were all too young to know why I started singing 'Moon River'.
Apparently it's to make sure you can still 'clench' to test for lumbar spine damage - though he was smiling when he explained!!
Did he at least call!
This morning it was agony as all things inflamed are after you've slept, walking round and doing Para106s stretch every now and then has shown it to be my left leg, and in the butt cheek, I reckon I didn't stretch off properly after running the other day, I had finished on a hill session and rushed the warm down, off to the gym tonight to sit on a bike for a bit and a swim(in the shallow end encase of ceasing up:D)
Hi Southey, for what it's worth, I'd give the bike a miss. I'm also a qualified Personal Trainer - not that I claim to be an expert. In fact I'd not have you doing anything that puts pressure on the Glutes or Piriformis as that may put pressure on the Sciatic Nerve. From what you're saying, mate, it could be a problem with the Piriformis that's causing the problem with the SN. If you HAVE to go to the gym I'd suggest light exercise using a Gym Ball instead of a bench or seat. This would help with your core & proprioperception which would help with your current problem. Try something that involves lying on a gym ball, that'll seperate the vertebrae in your lumbar region & may ease the SN. If you're going to use weights, halve (at least) your current load as a spasm with 70kg will do a lot more damage than 25/30kg plus you won't be able to handle your current load on a gym ball - the difference is telling. It'll help your technique too.
If you were coming to me at the gym I'd be starting off with a Sports Massage to isolate the problem & working out a programme in line with whatever treatment or stretching regime we decided on based on particular muscle groups affected. I'd stop you running too, doing more harm than good in your condition. Just my tuppence worth Southey & not Gospel without getting my mitts on you!!
I don't do Personal Training or Sports Massage full time anymore as, whilst the need's greater in Scotland, the will to pay for it is a lot less than in England!!!! Cheers.
Many thanks matey, I will bin the bike for the mean time, would you reckon id be okay having a swim though, just some leisurely lengths, I have at least been ordered out of the house for a bit this evening as I nearly drove wifely to murder last night:D
Should be OK as the water will be supporting the weight of your legs. Have a stretch before starting though or a good sauna. Good idea to start by hanging on to the side first & doing a few mins of just legwork - if you're gonna spasm it will early doors & usually not when you've warmed up. Be careful - you can still get in a lot of trouble in 3' of water, stretch after & hit the sauna again if you can. Or take a cushion & just go to the pub.......you don't lose all your fitness by just walking for a week;)
Hahahah BUT BUT BUT!!!!:)
There's no but's mate - only very sore ones if you do too much whilst injured!!!!!!!!!!!
I suffered with back pain and sciatica for about twenty years and tried everything, physio, chiropractor etc.....GP was useless as they don't want to spend the money!
Then about five years ago I went for acupuncture and after about four sessions it seemed to sort my back.....I haven't had the sciatica since and although my back sometimes goes into spasm it is nowhere near as painful as it used to be.
So, acupuncture.....it worked for me!
Lifthasir
20-05-2012, 19:08
three stretches that worked wonders for me are:
1. lie on the ground on your back and simply bend one knee towards your chest, put your hands on your knee to pull it a bit further if you can. When you don't have a bad back, this stretch feels pointless, but if you have, then it can feel like bliss
2. lie on front in press up position, look up and push yourself up till your arms lock whilst keeping your pelvis pushed to the ground - again, it feels lush when it is working. Do the above stretch when you've finished with this one
3. sit on a hard chair (kitchen chair not armchair), cross one ankle over the other and simly lean forward towards your feet a little, you should feel this pull across your buttock.
Hold all stretches for as long as you feel comfortable. Repeat several times each session and do it several times a day.
Many thanks for the advice chaps, feeling much better now, stiff after staying stillish for any length of time like sleeping or watching a film, doing penty of walking and stretches have eased any little niggles, :D
Lordyosch
20-05-2012, 19:35
On the morning of 30 Dec last year I was lying in bed and coughed. Its now almost the end of May and I still haven't fully regained the use of my left leg. Sciatica is a B**ch!
I regularly see a physio and I attend Pilates every week. It took me a good three months to be walking propely -with barely a limp but I still can't run very fast of goe on tiptoes on my left foot.
For me, the best thing has been the Pilates exercise and building strength in my deep stomach muscles, they seem to keep everything in place.
Jay
FWIW I'd stay out of the driving seat as much as possible. There's nothing worse for a bad back than sitting still in that position.
If it gives more trouble I'd see a professional. It's easy for us to spout remedies on here but we can't do a proper examination and diagnosis so there's a risk of incorrect advice.
No worries there chap,
I always take any advice from any forum as a chat with a bloke down the pub. By which I mean as well intended and professional it may be, I have no means of verifying the credentials of the poster. As anyone can assume any identity on line.
Its one reason why I only ever offer my opinion of what works for me. :)
Like I said before, mines been playing up for 3/4 weeks. First time it has happened :///// However I went camping last Thurs and sleeping on a hard sandy bed seems to have done the trick, prior to that walking 1k out of a 15k walk seemed to help too and it was better for a few days after that. So far out of a few weeks of it annoying me, the only thing that has really helped is what would almost seem the opposite. Antagonise it, kick it in the face, do things you think you should not be doing. Stretch the **** out of your back by going doing some fun and if its like mine it seems to get better..... (or is this the reason?!)
Give it a boot.
mark oriel
22-06-2012, 21:39
From what you have said, wrong stepping it sounds like your sacro iliac joint. sometimes a sudden jolt when running can be enough to cause an "upslip" in the ilium or pelvis. This can then cause presure or swelling on the sciatic nerve reulting in the typical horrible pain down the leg. If it is really only down the one leg then it is more likely to be either sacro iliac dysfunction. The causes of this can be anything from tight piriformis,hamstrings hip flexors or adductors. Or it can be in very many cases overpronation of the feet, this is where the arch rolls in, the leg then internally rotates and cause the si joit at the rear to be under pressure.
If the pain is bilateral or down both legs then it can be L5 S1 which is where the nerve originates from, this can be more serious, it will hurt just the same but the outcome can be more complicated. Areally good simple test is to,
Stand upright then lift your thigh to waist height allowing your knee to bend
Then take your leg behind you into extension, do not bend foward while doing this.
If the pain is increase significantly on either of these exercises, then it is more likely to be SI joint.
If bending from the waist causes pain and the cause is sudden then it is possibly disc at L5 S1
If leaning back causes pain it could be facet pain, the little joints on the side of the back.
Self treatment,
Anti inflamatories, stretching as the other guys advised and look at your foot strike in bare feet infront of a mirror, if rolling in,get orthotics(insoles).
If the symptoms don't settle down within a few days, its worth getting treatment. If treatment does'nt resolve it and the pain is constantly radiating down the leg it is worth getting an MRI, at present private £200.00 ish.
Hope it helps southey
swright81076
22-06-2012, 21:50
I did the same thing a couple of years ago turned out to be my si joint. The exercises listed my mark below are what I was given by gp. Worked for me.
Mine was caused by lifting a disabled scooter into back of pajero at full stretch.
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Lordyosch
04-05-2013, 14:59
Just ree read this thread. Since my last post of about a year ago, I've continued with Pilates and I genuinely think its the best thing I've done for my back.
I'm walking properly, have not had more than the slightest back ache all year. Best one been for 10-15 years I'd say.
Still have some weakness in left ankle (got lazy with the heel lifts!) And due to this sprained it a month ago.
When this is supported its back on the exercise for me!
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Harvestman
04-05-2013, 15:04
I need to read the dates of posts before I contribute. Ignore me. :o