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The Idiocrat

Sciatica and lower back pain - it bloody hurts! Any tips?

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Got bad sciatica which came on a couple of days ago. I've been doing a few exercises I've found online and trying to stay mobile, but have to spend time at my desk and of course in bed. The pain's awful and it's debilitating. DOSBODDERs are good at coming with alternative treatments and solutions - so does anyone have any tips on recovery and pain relief? TIA

ETA: Bugger, typo in title - @spunko can you correct please?

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I would definitely see a physio before taking advice online, but in our modern world where we spend the vast majority of our time sitting down, both sciatica and lower back pain are common symptoms of hip muscles either shortening or lengthening.

Once a physio has checked you won't do yourself any harm in the movements, you could potentially see rapid relief through stretching out the hip flexors and activating and strengthening your glutes. The hips have basically 2 sets of opposing muscles - spending so much time in the sitting position means that both of them spend too much time in a position that they would not be in naturally.

For me, consistent stretching has done far more good than all the tissue release, foam rolling and chiropractor techniques put together.

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4 minutes ago, The Idiocrat said:

Got bad sciatica which came on a couple of days ago. I've been doing a few exercises I've found online and trying to stay mobile, but have to spend time at my desk and of course in bed. The pain's awful and it's debilitating. DOSBODDERs are good at coming with alternative treatments and solutions - so does anyone have any tips on recovery and pain relief? TIA

ETA: Bugger, typo in title - @spunko can you correct please?

I feel your pain suffered with it on and off for decades ,lower back /hip and right but cheek right down to my ankle but it`s the pain i get in my fecken shin that does me though

I will be watching this thread with interest ,Naproxen is the only thing that works for me but it can be a toss up to whats worse the side effects or the sciatica

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I echo @Fully Detached 's comments but I would consider seeing a chiropractor just in case your pelvis needs to be aligned. You can find videos on youtube how to sorta xo it yourself but a good chiro will do it in a moment.

I get sciatic in my lower back and buttocks - say that with a Forrest Gump accent - due to cycling. I do a couple of stretches for it - the best being getting down on all fours and moving my knees go my chest. I will find a video.

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Where abouts are you in the UK? If it's not massively overpopulated you may be able to get an NHS physio appointment within a few weeks,  otherwise well, good luck seeing anyone before March 2019. 

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Definitely find a decent physio,  backs are not to be messed with and you need to find out what's causing the pain.  In the meantime avoid sitting as much as possible, ice the area for 20mins every couple of hours and take some anti inflammatories.  A Tens machine may help a bit too.

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Used to get it, hardly ever now.

For now, anti-inflammatories and stretching night and morning.

Youtube has some good videos, for me it's the sacroiliac joints that need the stretch and clicking into place(you can do this yourself), you'll get to know the problem a bit as you go along. Above all keep it moving.

When it's feeling better, start pilates or an active form of yoga and keep it up. If you get this far into my post you'll probably never look back.

 

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Posted (edited)
24 minutes ago, Fully Detached said:

I would definitely see a physio before taking advice online, but in our modern world where we spend the vast majority of our time sitting down, both sciatica and lower back pain are common symptoms of hip muscles either shortening or lengthening.

Once a physio has checked you won't do yourself any harm in the movements, you could potentially see rapid relief through stretching out the hip flexors and activating and strengthening your glutes. The hips have basically 2 sets of opposing muscles - spending so much time in the sitting position means that both of them spend too much time in a position that they would not be in naturally.

For me, consistent stretching has done far more good than all the tissue release, foam rolling and chiropractor techniques put together.

I had similar pains to those you describe a few years ago. I was surrounded by biomechanics specialists at the time, including a sports physio, who told me that it was more likely to relate to my ITB (can't remember Illio-Triotic Band or something) that extends most of the way down your lower back and leg. They said that the location of pain is not necessarily the same as the source of the pain. 

TL:DR Hard to self-diagnose. 

 

Edit to add: Illiotibial band. Seems to be sports related mostly so probably not your poison. 

Edited by The Generation Game

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3 minutes ago, The Generation Game said:

 ITB (can't remember Illio-Triotic Band or something) that extends most of the way down your lower back and leg. They said that the location of pain is not necessarily the same as the source of the pain. 

Hence driving position often a factor.

Avoid swivel whilst seated.

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2 minutes ago, The Generation Game said:

I had similar pains to those you describe a few years ago. I was surrounded by biomechanics specialists at the time, including a sports physio, who told me that it was more likely to relate to my ITB (can't remember Illio-Triotic Band or something) that extends most of the way down your lower back and leg. They said that the location of pain is not necessarily the same as the source of the pain. 

TL:DR Hard to self-diagnose. 

Yes, exactly. I spent years seeing a chiro, using every myofascial technique known to man and still never getting anywhere with it. Finally a couple of years ago my old chiro had been replaced with a rather lovely Danish lady who proceeded to spend the next 40 minutes bollocking me for still having the problem, and who promptly prescribed an onerous stretching routine to be done twice a day.

She told me to approach it like a second job, which is what it felt like, but it worked. Within a couple of weeks I was able to isolate the stretches that really made a difference, and now I just do those from time to time.

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38 minutes ago, The Masked Tulip said:

Where is the pain? Just lower back? Be more specific.

Lower back very painful, can feel line going down my right leg.

33 minutes ago, spunko said:

Where abouts are you in the UK? If it's not massively overpopulated you may be able to get an NHS physio appointment within a few weeks,  otherwise well, good luck seeing anyone before March 2019. 

Will be a few months' wait I expect.

Thanks everyone for your replies! Some great info there. I have a good physio I've used before due to knee injuries so I'll visit him. Cheers.

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1 minute ago, The Idiocrat said:

Lower back very painful, can feel line going down my right leg.

 

I am no expert but there is a good chance fhat is the sciatica nerve being touched by the piriformis muscle in your buttock. The pain can be agony. 

The stretches can ease the pain in 10 minutes of doing 3 or 4 different stretches like in the videos I posted. Then regular stretches for a few minutes per day can solve the problem.

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1 minute ago, The Masked Tulip said:

I am no expert but there is a good chance fhat is the sciatica nerve being touched by the piriformis muscle in your buttock. The pain can be agony. 

The stretches can ease the pain in 10 minutes of doing 3 or 4 different stretches like in the videos I posted. Then regular stretches for a few minutes per day can solve the problem.

Yes, that was what I was thinking from my research. Cheers!

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1 minute ago, The Idiocrat said:

Will be a few months' wait I expect.

In all seriousness I would not mess about.

I have scoliosis-aka lateral curvature of the spine- whenever I have trouble with my back. shoulders etc I book an appointment with my osteopath.

Within 3 to 4 sessions he has always cured the problem.

By the time you wait for NHS physio-who arn't that good-you will have been in pain for along time and probably aggravated the condition.

My osteopath charges £45 per session.

It is seriously worth the money!

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Posted (edited)
2 minutes ago, JackieO said:

In all seriousness I would not mess about.

I have scoliosis-aka lateral curvature of the spine- whenever I have trouble with my back. shoulders etc I book an appointment with my osteopath.

Within 3 to 4 sessions he has always cured the problem.

By the time you wait for NHS physio-who arn't that good-you will have been in pain for along time and probably aggravated the condition.

My osteopath charges £45 per session.

It is seriously worth the money!

Seconded, but once you're better, ultimately if you don't treat this as something you have to maintain for the rest of your life, it'll be (haha) back.

It took me a few bouts with it before I made the necessary changes. No-one wants to believe they have to do tedious exercises. The benefits are that I have clearly visible abdominal muscles at 53, though not a 6 pack.

 

Edited by swiss_democracy_for_all

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Dose up with the maximum amount of painkillers. Do regular stretches. Go swimming every day. Move about as much as you can. Don’t limit your painkillers, nuke the pain and move as freely as you can as often as you can. 

Worst thing you can do is retreat from the pain and immobilise yourself, just makes it worse.

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Posted (edited)
35 minutes ago, JackieO said:

You've seen the Idiocrats thread in stealth then.....:D

:) It came on after I mopped the floors! (however, two nights earlier I did it standing up briefly with a burd whilst she hung on to me - that may or may not have contributed!).

ETA: Right, off to the pub (very slowly but it's only 200 yards) for medication!

Edited by The Idiocrat

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16 minutes ago, The Idiocrat said:

:) It came on after I mopped the floors! (however, two nights earlier I did it standing up with a burd whilst she hung on to me - that may or may not have contributed!).

ETA: Right, off to the pub (very slowly but it's only 200 yards) for medication!

you need to do it with another burd hanging off your back to balance the muscles

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