Help with overcoming sciatica... any sufferers managed return to training?

[MrHowards]

I aggrevated an old lower back problem I had causing sciatic pains down my left leg, after doing the squats, 3 months ago now... Im really annoyed with myself, as I was starting to see the benefits of my training. I hadnt suffered with these problems for about 4 years, since a course of epidural injecitons all but got rid of them.

I used to us the smith machine for squates, believing it gave me a bit more support, and the confidence to life heavier weights, and all was going well... Unitl one day, this machine was out of order, so I decided to use the squat rack. Perhaps I didnt factor in the additional weight of the bar, which on the smith machine is practically none, so added extra weight to my lift. I was doing fine until I went down, and perhaps over-extended and felt my back twinge. For about 4 days, I could barely bend over, and was in a lot of pain.. but my back eased, and mobility returned, but was left with sciatic pains when walking or standing. Having gone down the long NHS road before, Ive decided to be a bit more proactive, and am paying £200 for an MRI, in the hope of uncovering the cause, and being seen quicker than NHS (what annoys me is I actually work for the NHS too, but unfortunaeley, I could still be waiting several months for my scan!!) My physio has suggested that as they were not able to trigger a reaction from various positions she put me in, it is nothing serious, but confirmed the MRI is still a good idea. As they were not able to trigger a response, I hopeful its nothing like a ruptured or prolapsed disk... and merely a soft tissue injury, or inflamation.

Ive only been nack the gym about 4 times in 3 months to do some cross trianer and cycling, cardio, to try an control the weight I have put on, and maintain my cv fitness... but Im really frustrated, but trying to be sensible so I dont do any further damage...

Would be interested to hear from anyone else who has suffered sciatica, and if they were able to move on from it, and return to training...

[indie]

Yes mate, I've made big improvements with a collapsed disc which has often give me terrible sciatic pain in the past, had some physio which helped a little. MRI showed I need surgury, I am reluctant to go down that route, even though the neurosurgeon said it was among the most acute cases he has.

Deadlifting and any forward bending is what aggravates mine, but always kept up squatting to some degree.

Things that have helped in improving pain, A mixture of physio exercises (floor hyperextensions/cobra pose), reverse hyperextensions, not deadlifting, squatting down to pick something off the floor instead of bending over, walking more and incorporating high rep kettlebell swings (with very strict form/neutral spine) to build the supporting muscles of the lower back, thereby taking pressure off the impinged nerves. I also have also been on a cutting phase and lower bodyweight may have helped, although I have also heard increasing bodyweight has helped some people.

At times I've barely been able to walk and pain has been annoying and excrutiating. I currently have very little pain, I occasionally get a relapse and am always conscious of not exacerbating my back, although I sometimes take it for granted and will deadlift or bend over to pickup something I've dropped.

My advice is get a diagnosis from a physio, to make sure your doing the right recuperative exercises for your type of sciatica (mine comes from bending forward, but some people are affected by bending backward or sideways or in multiple planes) and then the second opinion from the MRI to confirm diagnosis.

With sciatica you will get told to keep active and this sounds counter intuitive but it is important, so try to build those lower back muscles lightly but progressively, ie start lightly with the physio exercises and depending on your type of sciatica, build up over the months with hyperextensions, then if you can; light kettlebell swings, then progressively heavier swings.

[Fred]

Sciatica comes in many forms as indie says. Mine was triggered by a combination of piriformis syndrome, and I believe a compressed lower lumbar disc. Probably caused by poor deadlift and squat form. Although playing football was actually the final straw.

Supplementing with vitamin B has helped along with mobility drills from magnificent mobility and assess and correct. I am now at a point where I can do squats and deads, but my mobility still causes form issues, which worry me so I'm sticking to leg press, ham curls and lunges for my lower stuff while I work hard on that, and trying to figure out foam rolling and how that can benefit me.

Also, google 'nerve flossing'. That also helped me for a while.

[Elvis]

I had sciatica for awhile (a number of months) about 5 years ago.

Mornings were an issue and sitting down would trigger niggling pain in one calf. I also had stiffness in the back (again particularly in the morning). Mine cleared up with rest (taking a break from training) and anti-inflammatories (diclofenac).

I've not had a re-occurrence, although I am a little careful these days to avoid abusing the back.

[NU_nutrition_TS]

I have also suffered from this problem and it was diagnosed initially as a prolapsed disc that would likely recur - on and off - for the rest of my life. A more recent development was a numbness and loss of strength/reflex in my lower leg and foot. I had a MRI scan which showed some minor damage to some of the lumbar vertebrae. These slight bony spurs/deformations are putting pressure on the nerves causing the loss of feeling. I was told this would probably correct itself over time and it does seem to be much improved since seeing my GP. I am not getting any medical treatment for it (and would have probably refused it if offered) though physiotherapy was mentioned on the first consultation but was deferred as an option on the follow-up consultation after the scan results.

When it comes to nerve damage, cholesterol and fats are very important as they comprise the protective sheath or 'insulation' around the nerves and dietary sources may be important. I certainly find my back problems flare up if I go too low on dietary fats (especially saturated). I also researched spinal discs and a principle constituent of the annulus or the fibrous ring that surrounds the more fluid or jelly-like interior part of the disc is made of collagen and proteoglycans. It is thought that an inability to synthesise proteoglycans maybe a key factor in disc damage. If I remember correctly, ensuring a good dietary supply of sulphur-containing amino acids (methionine, cysteine, homocysteine, and taurine) as provided by meat is a key requisite to proteoglycans synthesis.

[indie]

There have been a couple of suggestions on dietary changes and supplements (b vitamins) but I'd be cautious in rely upon or hoping that dietary supplementation will cause a noticable change in a sciatic condition.

Firstly, I'd be focusing on small everyday changes to how you move your body (when bending, turning, getting up from laying position, lifting etc).

Secondly, light activity ie walking

Thirdly, stretches, rehabilitation exercises

And finally resistance exercises

If all this fails surgury is a final option.

[Fred]

Quote

There have been a couple of suggestions on dietary changes and supplements (b vitamins) but I'd be cautious in rely upon or hoping that dietary supplementation will cause a noticable change in a sciatic condition.

Firstly, I'd be focusing on small everyday changes to how you move your body (when bending, turning, getting up from laying position, lifting etc).

Secondly, light activity ie walking

Thirdly, stretches, rehabilitation exercises

And finally resistance exercises

If all this fails surgury is a final option.

I would rather be strung up and stretched out between 4 trees by an african tribe than have any kind of back surgery.

[MrHowards]

Thanks for all you responses, advice and suggestions... Its quite amazing how differently it can affect different people... Whats is odd about my simptoms is the phusio cannot reproduce them, I can bend and move an all sorts of directions without triggering a reaction, but if I am standing or walking form more than 10 minutes, the numbness starts, and pain builds up.

There must be a slight pinch or pressure somewhere that when simply moving around doesnt cause an issue, but being in an upright position for a lenght of time brings on the symptoms...

Got my MRI in 2 days, and hopefully the GP will have the report mid next week.. so at least I know then where I stand... and can then plan around it....

[indie]

Quote

I would rather be strung up and stretched out between 4 trees by an african tribe than have any kind of back surgery.

It has to be a final option, but when you find it hard to walk with occasional paralysis and incontinence, I'm sure you'd think differently!

[Fred]

Quite possibly!!