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Sciatica pain

Anyone else fought with it?

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deepshf
deepshf g Deepesh Shah
25 Post(s)
25 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2011
Posted

Roughly two years back,I pulled my lower back whileperforming my max deadlift. The pain was minor but I felt it every now and then on the left lowerback whenever I use to bend down. The right felt perfect but left side didnt. It got worse as I did back entension and lifts, so i stopped for a while and started stretching. Not sure stretching worked or stopping to lift worked but I was far better without gym.

Two weeks ago, after a heavy legs day, the next morning too i had played sports for straight 3-4 hrs, nothing felt but I began to walk uncomfortably and bending was almost impossible,not able to get in car comfortably, not able to stretch my left leg. My physotherapist had a look and said Its Sciatica. The Sciatic nerve is messed up. He gave me stretches, Its pretty much comfortable now.I can bend down all over touching my toes but left side hurts,right doesn't.I can walk comfortably, etc etc but still I am afraid to start lifting again as I think that pain may come again.

Is there any permanent solution to get this done. I want my left to be as comfortable as right.
#HTH

Don't count your reps, make your reps count !! Old school Super Hermanite and MS Athlete instagram : iamdee7 #HTH
jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted

Deepesh,

 

Whenever you injure yourself and you don't heal 100%, you have created a "weak" spot so to speak in your body.  Your brain subconsciously is always aware of this affected area and tries to protect and compensate accordingly - usually this results in muscle spasms.  Your situation is a good example of just overdoing things and the sciatica is a result of this.  You followed a heavy leg workout with 3-4 hours of sports which I am sure included some running.  These activities stress the hell out of your lower body.  As long as you are not consistently getting shooting pains down your leg or are have weakness or numbness, then your sciatic nerve is just being "mildly" irritated.  I would continue doing the stretches you are doing and keep the area warm and loose.  Don't be afraid to lift but you will just need to lower the weight and the volume until the area stabilizes again.  The last thing you want is to impinge the nerve to the point you need surgery.  Go with how you feel and progress slowly - if a weight or exercise causes you discomfort, lower the weight or avoid the exercise until you the area feels better.

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
Daniel_Meyer
Daniel_Meyer g Daniel Meyer
518 Post(s)
518 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: deepshf

Roughly two years back,I pulled my lower back whileperforming my max deadlift. The pain was minor but I felt it every now and then on the left lowerback whenever I use to bend down. The right felt perfect but left side didnt. It got worse as I did back entension and lifts, so i stopped for a while and started stretching. Not sure stretching worked or stopping to lift worked but I was far better without gym.

Two weeks ago, after a heavy legs day, the next morning too i had played sports for straight 3-4 hrs, nothing felt but I began to walk uncomfortably and bending was almost impossible,not able to get in car comfortably, not able to stretch my left leg. My physotherapist had a look and said Its Sciatica. The Sciatic nerve is messed up. He gave me stretches, Its pretty much comfortable now.I can bend down all over touching my toes but left side hurts,right doesn't.I can walk comfortably, etc etc but still I am afraid to start lifting again as I think that pain may come again.

Is there any permanent solution to get this done. I want my left to be as comfortable as right.
#HTH

So at present you have lower back pain that accompanies the sciatic nerve type pain?

Sport Rehabilitation BSc GSR Sport Rehabilitator and S&C coach at Boston United FC Super Hermanite Twitter: Daniel_Meyer99
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: jmboiardi

Deepesh,

 

Whenever you injure yourself and you don't heal 100%, you have created a "weak" spot so to speak in your body.  Your brain subconsciously is always aware of this affected area and tries to protect and compensate accordingly - usually this results in muscle spasms.  Your situation is a good example of just overdoing things and the sciatica is a result of this.  You followed a heavy leg workout with 3-4 hours of sports which I am sure included some running.  These activities stress the hell out of your lower body.  As long as you are not consistently getting shooting pains down your leg or are have weakness or numbness, then your sciatic nerve is just being "mildly" irritated.  I would continue doing the stretches you are doing and keep the area warm and loose.  Don't be afraid to lift but you will just need to lower the weight and the volume until the area stabilizes again.  The last thing you want is to impinge the nerve to the point you need surgery.  Go with how you feel and progress slowly - if a weight or exercise causes you discomfort, lower the weight or avoid the exercise until you the area feels better.

 

John

Great input John!

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Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: deepshf

Roughly two years back,I pulled my lower back whileperforming my max deadlift. The pain was minor but I felt it every now and then on the left lowerback whenever I use to bend down. The right felt perfect but left side didnt. It got worse as I did back entension and lifts, so i stopped for a while and started stretching. Not sure stretching worked or stopping to lift worked but I was far better without gym.

Two weeks ago, after a heavy legs day, the next morning too i had played sports for straight 3-4 hrs, nothing felt but I began to walk uncomfortably and bending was almost impossible,not able to get in car comfortably, not able to stretch my left leg. My physotherapist had a look and said Its Sciatica. The Sciatic nerve is messed up. He gave me stretches, Its pretty much comfortable now.I can bend down all over touching my toes but left side hurts,right doesn't.I can walk comfortably, etc etc but still I am afraid to start lifting again as I think that pain may come again.

Is there any permanent solution to get this done. I want my left to be as comfortable as right.
#HTH

Dee, I know you got some stretches to do, but I want you to try the two stretching in this video at (3:16):

 

Also, it might be a good idea to see a massage therapyst who specializes in sports massage therapy.  They might be able to "dig in" the area and see if there is anything built up that they can help to get rid of.

Need 1 on 1 coaching? Send me a direct message to learn more!
deepshf
deepshf g Deepesh Shah
25 Post(s)
25 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2011
Posted
Posted By: jmboiardi

Deepesh,

 

Whenever you injure yourself and you don't heal 100%, you have created a "weak" spot so to speak in your body.  Your brain subconsciously is always aware of this affected area and tries to protect and compensate accordingly - usually this results in muscle spasms.  Your situation is a good example of just overdoing things and the sciatica is a result of this.  You followed a heavy leg workout with 3-4 hours of sports which I am sure included some running.  These activities stress the hell out of your lower body.  As long as you are not consistently getting shooting pains down your leg or are have weakness or numbness, then your sciatic nerve is just being "mildly" irritated.  I would continue doing the stretches you are doing and keep the area warm and loose.  Don't be afraid to lift but you will just need to lower the weight and the volume until the area stabilizes again.  The last thing you want is to impinge the nerve to the point you need surgery.  Go with how you feel and progress slowly - if a weight or exercise causes you discomfort, lower the weight or avoid the exercise until you the area feels better.

 

John

Thanks for the response. The irritation is much better now, but stillwalking is a bit uncomfortable(maybe i feel it coz of walking abnormally for almost a week.) Still bending downs sends a current to my left lower back.But its comparativly bareable now.

And yes,I am starting it off light weights on the lifts from next week and wil including core strengthening routine in between my muscle groups days.

Don't count your reps, make your reps count !! Old school Super Hermanite and MS Athlete instagram : iamdee7 #HTH
deepshf
deepshf g Deepesh Shah
25 Post(s)
25 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2011
Posted
Posted By: Daniel_Meyer

So at present you have lower back pain that accompanies the sciatic nerve type pain?

Yes, you can say that.Apart from nerve current I also feel discomfort on the glutes part.

Don't count your reps, make your reps count !! Old school Super Hermanite and MS Athlete instagram : iamdee7 #HTH
deepshf
deepshf g Deepesh Shah
25 Post(s)
25 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2011
Posted
Posted By: Scott_Herman

Dee, I know you got some stretches to do, but I want you to try the two stretching in this video at (3:16):

 

Also, it might be a good idea to see a massage therapyst who specializes in sports massage therapy.  They might be able to "dig in" the area and see if there is anything built up that they can help to get rid of.

Definatly Scott, I have already added those stretches and they get me feel much better as well. I am not that flexible so I am still working on these advance stretches. But yess they take my  off for sure.

I am in talk with a massage therapyst, but I am not finding time to visit him and get things done :(. Hopefully next week I may be free for that  :)

Don't count your reps, make your reps count !! Old school Super Hermanite and MS Athlete instagram : iamdee7 #HTH
Daniel_Meyer
Daniel_Meyer g Daniel Meyer
518 Post(s)
518 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: deepshf

Yes, you can say that.Apart from nerve current I also feel discomfort on the glutes part.

I don't think you have sciatica! I think you have a hernaited disc at around the level L4/5. This is causing a lumbar radiculopathy which is the nerve pain you are feeling. Here's how to remedy this:

  • Avoid Lumbar flexion (bending forward) - this will cause an increase in the herniation therefore increasing the nerve pain and reduce healing time.
  • I wouldn't recommend going to the gym for a while as this condition is very easy to irritate.
  • Put a hot water bottle on your back to decrease the muscle spasm for 20mins and repeat as much as possible

Exercises:

Repeat these exericses 3 times a day doing 10 reps of each

Sport Rehabilitation BSc GSR Sport Rehabilitator and S&C coach at Boston United FC Super Hermanite Twitter: Daniel_Meyer99
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Daniel_Meyer

I don't think you have sciatica! I think you have a hernaited disc at around the level L4/5. This is causing a lumbar radiculopathy which is the nerve pain you are feeling. Here's how to remedy this:

  • Avoid Lumbar flexion (bending forward) - this will cause an increase in the herniation therefore increasing the nerve pain and reduce healing time.
  • I wouldn't recommend going to the gym for a while as this condition is very easy to irritate.
  • Put a hot water bottle on your back to decrease the muscle spasm for 20mins and repeat as much as possible

Exercises:

Repeat these exericses 3 times a day doing 10 reps of each

Oh yeah Daniel, I didn't even think of that.  Could definitely be a herniated disk.  Great info as well.  I am sure Dee will try this.

Need 1 on 1 coaching? Send me a direct message to learn more!
deepshf
deepshf g Deepesh Shah
25 Post(s)
25 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2011
Posted
Posted By: Daniel_Meyer

I don't think you have sciatica! I think you have a hernaited disc at around the level L4/5. This is causing a lumbar radiculopathy which is the nerve pain you are feeling. Here's how to remedy this:

  • Avoid Lumbar flexion (bending forward) - this will cause an increase in the herniation therefore increasing the nerve pain and reduce healing time.
  • I wouldn't recommend going to the gym for a while as this condition is very easy to irritate.
  • Put a hot water bottle on your back to decrease the muscle spasm for 20mins and repeat as much as possible

Exercises:

Repeat these exericses 3 times a day doing 10 reps of each

Thanks for the response. To diagonse herniated disc I think I need to get MRI scan(correct me if I am wrong.).
And Yes I will avoid bending forward as much as possible. Pain is less now but still while walking glutes get a little pain if I walk at a stretch.I may hit the gym only for stretching.I am an IT professional and I almost sit in front of computer for 7 hours a day,thats sucks you know.

Any other suggestion you would like to give that would be great. And thanks for the help brother. #HTH.

Don't count your reps, make your reps count !! Old school Super Hermanite and MS Athlete instagram : iamdee7 #HTH
deepshf
deepshf g Deepesh Shah
25 Post(s)
25 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2011
Posted
Posted By: Scott_Herman

Oh yeah Daniel, I didn't even think of that.  Could definitely be a herniated disk.  Great info as well.  I am sure Dee will try this.

Yeahh I will Captain. Can't thank you enough for these forums :) You Rockk :)

Don't count your reps, make your reps count !! Old school Super Hermanite and MS Athlete instagram : iamdee7 #HTH
deepshf
deepshf g Deepesh Shah
25 Post(s)
25 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2011
Posted
Posted By: Daniel_Meyer

I don't think you have sciatica! I think you have a hernaited disc at around the level L4/5. This is causing a lumbar radiculopathy which is the nerve pain you are feeling. Here's how to remedy this:

  • Avoid Lumbar flexion (bending forward) - this will cause an increase in the herniation therefore increasing the nerve pain and reduce healing time.
  • I wouldn't recommend going to the gym for a while as this condition is very easy to irritate.
  • Put a hot water bottle on your back to decrease the muscle spasm for 20mins and repeat as much as possible

Exercises:

Repeat these exericses 3 times a day doing 10 reps of each

And also one thing, I am experiencing numbness on my left leg frequently,you can say almost the whole day. How to get rid of that?

Don't count your reps, make your reps count !! Old school Super Hermanite and MS Athlete instagram : iamdee7 #HTH
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: deepshf

Yeahh I will Captain. Can't thank you enough for these forums :) You Rockk :)

Happy to help brotha :)  Oh yeah!

Need 1 on 1 coaching? Send me a direct message to learn more!
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: deepshf

And also one thing, I am experiencing numbness on my left leg frequently,you can say almost the whole day. How to get rid of that?

Hey Dee,

 

Have you tried the stretches in Daniel's post?  Are they helping with numbness?

Need 1 on 1 coaching? Send me a direct message to learn more!
Daniel_Meyer
Daniel_Meyer g Daniel Meyer
518 Post(s)
518 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: deepshf

And also one thing, I am experiencing numbness on my left leg frequently,you can say almost the whole day. How to get rid of that?

A herniated disc can be confirmed with a MRI however my clinical impression stongly suggests it is a hernaited disc. The numbness you are experiencing is typical of a disc herniation with a radiculopathy. Let me basically explain what is happening here. A herniated disc causes pressure at the point of where a nerve comes out your spine. This nerve runs through your glutes and right down to the outside of your foot. As this nerve is trapped it feels like pins and needles then will progress to numbness down the path of the nerve. Where do you feel the sensation of numbness? Where you feel it will indicate to me how severe the herniation is. The idea of the exercises I gave you where to try and basically reverse the herniation and take the pressure off the nerve therefore stopping th pain in your leg. You have to be extremely careful with this condition, it is not a matter of strecthing as this will do more damage. Follow my treatment plan and let me know how it goes. It can be a long process so be pateint! Hope you get well soon buddy!

Sport Rehabilitation BSc GSR Sport Rehabilitator and S&C coach at Boston United FC Super Hermanite Twitter: Daniel_Meyer99
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