Sciatic pain!

So I seem to have trapped/ irritated my sciatic nerve, I’ve never had this before and always presumed it was something that was annoying/ irritating etc, I never realised it could be complete agony to the point you can’t move or walk at times.

I was away when it flared up so had a phone consult with my Dr, he’s ruled out a slipped disc as I have no numbness near the bottom of my spine/ bum area so hopefully just a muscular problem. The pain seems to ebb and flow, sometimes I’m quite mobile, other times I can barely move, I’ve borrowed a walking stick which helps a lot, I’ve been put on naproxen and I’ve started doing some exercises I’ve seen on the internet and hoping for improvement.

I’m just hoping some can share their experience and especially any ways to help things improve as quickly as possible, or relieve symptoms in the short term.

Any pointers would be marvellous, thank you in advance.

YES!

I had it a few years ago. Pain was crippling….

It’s not a quick fix, will take a few days but you probably need to start doing pilates a few times a week for the rest of your life. Core works really helps with cycling anyway.

Start off with some of these and then do pilates, either on you tube or a class.

https://www.nhs.uk/live-well/exercise/exercises-sciatica-problems/

Sounds like you should see a physio though, get a professional opinion.

without wanting to sound like a Doom monger, lack of numbness in the areas mentioned means you simply you don’t have numbness in those areas.

I had no numbness, initially and required surgery.

Honestly, you need to see a physio and stick the exercises they recommend.

Yep, as above, you’re going to have to be very rehab focussed to find a path forward, starting with a visit to the physio

Lots of stretching and exercises for me sorted it. Stick to the plan.

you can try doing a periformis release exercise, there are loads on you tube. You can use a tennis ball in a sock or just your fist, but basically you are lying on your back, make a pretzel shape with leg and place the ball under the top of your buttock/hip on the periformis muscle. Youll know when you find the spot. Hold it for 30 seconds then do the other leg or reposition

I found it really helpful to loosen up that area, and it stopped pain immediately

im not a doctor,physio or whatever

I used to get a lot of this and found yoga stretches focused on the hamstrings and  glutes very helpful along with the sorts of exercises people have already suggested – anything that gently flexes the back basically.
Now it’s rare for me to have an attack, and if I do, a couple of days of ibu and regular stretches works wonders.

The position that I found most comfortable was lying face-down across the bed, legs straight, so that they naturally stretched downward

I’ve started doing stretching exercises but it seems things will take a little time, currently I can only walk a limited distance with a walking stick before the pain is too great, very frustrating especially as I’m self employed so can’t work.

Physio. Don’t wait for an NHS one, see a private one. It really is money well spent. I’ve had a lot of trouble with nerve pain, GP suggested ibuprofen, physio actually dealt with the pain.

@Catfood how are you doing, has pain improved much?

I think I have done something very similar to you. Last Friday when lifting something I felt my back go and it got progressively worse. The next day had very limited movement, and a few really painful back spasms. Had Telephone appointment with GP and they’ve put me on painkillers and anti-inflammatories. l have been doing some gentle decompression exercises off YouTube and forcing myself to do some walking which has not been easy. Nearly a week later I’ve seen slight improvement in how far I can walk and am now standing a bit straighter, but still a lot of pain especially in morning. Getting worried it may be some time before I can ride my bike!

GP suggested ibuprofen, physio actually dealt with the pain

The immediate thing you need to do is get on top of the pain, so doc is not wrong, it can also help if it is inflammation that is pressing on a nerve.

As above go see a physio and get professional advice.

Just note there are more causes of sciatica. I got it really bad when I started getting labral hip tears. I was compensating that much with muscles etc that I caused really bad inflammation that was trapping nerves.

As stated, see a sports physio or physio, get it checked to work out what it is and then have a program of work, they can also write a letter to your doctor with more information to support any requirement for an appointment elsewhere (Ortho or other).

Find out who are the best in the area and book ASAP, honestly, best 60 quid or so you’ll spend with this type of thing!

I had similar back in 2010.

Doctor was hopeless, basically just gave me codine to hide the pain and sent me away. Physio and chiropractor at least tried to fix the cause. The only person who could actually make it feel better was the lass at the gym who did the massages, I could swim after I’d seen her.

Then it cleared itself up miraculously and very suddenly (and painfully!) after about two months when something happened in my neck. It is there where I had had a trapped nerve, obviously one connected to the sciatic somehow as that’s where the pain and immobility were manifesting.

Anyway, my point is the problem isn’t necessarily where you think it is, get everything ‘upstream’ of there checked too.

Slightly related. My IT band is tight.
This year I’ve been doing the knee on top of the other one exercise and rolling my piriformis on a hard ball and all has been well.
I managed to complete couch to 5k injury free for the first time.
I started walking to work and since then my piriformis, top of my thigh and knee feel tight. Have been doing to exercises, taking tablets and it just seems to get worse.
Anything else I can do?

You could try a psoas release using the same kind of technique as the piriformis/ball. It’s in the front, to the side of your belly button and down a bit.

It’s hard to describe the exercise, I put the tennis ball on a book or two and lay on it face down, the ball pressing on the area between BB and hip. Relief can be instantaneous

Lots of vids on you tube.

@burntembers a bit better.

Things actually improved greatly a couple of days back to the point I did things I shouldn’t ( helped put up a tent) and then had a terrible day the day after.

I actually went to the doctors for a proper check up following the phone consult, he reckons it should improve over the next few weeks,  I’m away again at the mo so if things don’t improve a bit over the next few days I’ll see a physio myself next week, get the ball rolling.

I think in my case it’s just a muscular spasm issue trapping the nerve as sometimes, especially after a bath etc it seems much better. The thing that caused it was a couple of days curled up in an awkward position painting skirting boards, how ridiculous.

Good to hear it’s sort of going in the right direction.

Mine is improving though painfully slowly! I think I will will contact GP again in a few days if not much better, and start looking ay physios.

The thing that caused it was a couple of days curled up in an awkward position painting skirting boards

This is pretty much what started mine

Gentle stretching helped me when I had it.

There was one stretch that I found particularly helpful, it eased the pain instantly, and slowly lessened it permanently. If your pain sounds similar it might help, so I’ll try to describe it:

The pain was mostly in my right leg. I would put my right heel on the floor in front of me, point my toes upward and stretch so I could feel the stretch in my calf and the back of my knee. It works standing, but I found it more effective when sitting. You could try this, but let me emphasise BE GENTLE at first.