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Sciatica


Sausage

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First thing I'd check is what your hip extension is like (e.g. can you move your straight leg backwards without arching your back).  If you can't google Thomas stretch.

Other things that might link to the lack of hip extension is 1. walking straight legged and swinging legs round the side (so you don't need to use the hip extension), 2. tight calves (because you don't need to bend at the ankle to walk because of point 1. - if so do some calf stretches on a step, progression to calf raises / singleleg work), 3. discomfort on inside of knees (because the force pushes down and in from doing 1. - if so do some squats, progressing to single leg verson).  4. Walking with backside sticking out or body bent forwards are other signs to look out for, that link to the lack of hip extension point (which then leads to head protruding forwards and neck pain, so think head up and shoulders back when walking).

Worth trying pilates, also just taking the weight off in a swimming pool might help and if possible hydrotherapy (there are loads of great exercises that can help).

The water activity might give short term relief, this and most of the others will take time to correct your posture to actually improve the situation longer term.

Also limit the amount of sitting, we all do far to much and it can end up resulting in shortening/tightening of the hip flexors making it harder to extend the hips.  Worth checking eyesight / font size on computers/smartphones in case you have to peer forwards etc.

*usual caveats etc. The above are not based on actually assessing you so are points for general consideration, I would seek out a good physio or sports rehabilitation specialist (most don't just do sport) who can do a proper assessment and treatment plan.

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  • 3 weeks later...

@Sausage Sciatica is normally caused by one of two things - bulging spinal discs or tightness in the piriformis which is a muscle deep in the buttocks. If it's a tight piriformis then some stretching will help. Have a read of the article below and let me know if you need any help with it (I'm a yoga instructor and I occasionally suffer from sciatica myself). If you've got a fairly firm mattress then I recommend doing it in bed as it can be easier on the knees (avoid if you get pain in either knee doing it) and easier to relax into the pose for a few minutes.

https://www.yogajournal.com/practice/pigeon-pose

 

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Thanks for the replies. I'm through the worst of it now having initially taken copious amounts of codeine/paracetamol/ibuprofen. Once I was able I started doing some stretches from the NHS website, and a couple more having now spoken to a physio.

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Few years ago now and not sure if still able to get in hospital but know it worked for them, they were in the local nhs hospital for about a week under traction......weights were applied and must have realeased a trapped nerve that was causing pain or did something that took the pain away for good......just one other possible method that could work.;)

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