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Since Monday the dreaded sciatica is back - feels like a very painful cricket ball has been inserted into my right glute, with pain/numnbess/pins and needles taking turns to run up and down that leg to my toes.
Walking is uncomfortable, lying down is downright painful, previous stretches I've used not showing much effect. Did a gentle local bike ride last night which didn't hurt a bit, but I fear the 150k audax I've entered for Saturday would be unwise. Or maybe kill or cure....
Walking/stretching. I work with a Professor that is an expert in Physio, he has sciatica, he eases it by walking a mile or more each lunch (drives to work) and stands up at his desk. I've got a 'broken' spine so have had loads of conversations with him. I also work with another guy that is a clinical specialist in spines and rehab. Go see someone.
Physio can help too, but if it's long term, it's about keeping moving.
Go speak to a professional.
PS I'm a Finance professional that works with these folk, but I smash mayself up on the bike... oops....
Get along to a decent physio sharpish. Don't wait for NHS, spend a few quid and go private.
Whilst you are waiting for that appointment, keep mobile, stretch, take brufen, use hot water bottle on lower back/top of bum, avoid driving and do more stretching. Sleep on your side and put a pillow between your legs (this made a massive difference for me)
Most importantly, get along to physio sharpish.
For me, walking, not sitting, rolling on a spiky plastic ball and Pilates have all helped. Cycling is not helpful for me and might be detrimental, kayaking can be sore after a few hours but may be helpful overall.
Hamstring stretches, pigeon pose and edge of the foam roller on the glute all work for me when I start to get twinges.
I liked the steroid injection into my spinal column - a medic will express the specifics of that more correctly.
And acupuncture.
And then exercise - lots of running and cycling out of the saddle, floor work to build core strength.
If hot isn't doing it for relief then try a bag of frozen peas in a t-towel on the site for 10 minute an hour to ease things. (Mine reacted better to cooling than heating). Your physio may have a flexible freezer pack to buy instead of partially defrosting your veg.
Move move move. I get it in my calf and sometimes my glute, on my left side. Not as much these days but if I've had a few days at home and not moved from the office much I start to feel it. I was told to treat the nerve like flossing. Keep it moving and you'll feel the benefit at some point.
Find a Bowen Technique practitioner in your local area and you'll (more than likely!) never have to suffer from it again.
https://www.thebowentechnique.com/
Hamstring stretches
Best stretch I found worked for me was lying down with belt wrapped round my flexed foot and raise leg. That and side rotations, again lying down, with feet flat knees raised.
However, single best thing I had was the double nerve-root block. Hideous for a ban-second when the surgeon 'found the right spot' but instant relief after. Still going strong 6 years later. Think it did the trick at the time and let me get more mobile etc which has led to the improved situation ever since. Fingers crossed it remains.
Wish they could do something for my neck which is now buggered too 😢
hanging by your hands and relaxing your back can help
Surprised that nobody has mentioned flossing yet.
First link I found: https://backpainsouthend.co.uk/blog/nerve-flossing-for-sciatica/
Worked in a couple of weeks for me. Nerves are a bit like brake cables, they get a bit gummed up. You should really replace them every year, or a least squirt some GT85 down them. 🙂
Used to suffer. I now do 15 minutes of stomach exercises (sit ups etc) every week which seems to work for me.
Surprised that nobody has mentioned flossing yet
*cough*