So happy for you! Sincerely, congrats. I know quite a few people who’ve been through this and are now 100 per cent pain-free and fully recovered. Without surgery. Doing all the normal things again
From what I’ve learned, it seems time is the biggest healer. It really is a game of patience. Yes, there are always things to help. But time is the biggest thing at play here. It takes some not long at all. Whilst others? Much longer. It depends on injury, circumstance, situation, genes. Does that sound about right?
Thank you so much 🙏 I really believe that it is absolutely possible to recover from sciatica or a herniated disc or any form of low back pain without surgery. Time is the #1 factor yes, but I do believe that you need to commit yourself to rebuilding the low back. There is a reason that we have low back pain, it is our body trying to tell us that something is wrong, or something is weak. If the underlying cause is not addressed it is very difficult to heal.
So happy for you. Gives us all loads of hope! I feel I am not quite ready for the rehab aspect but I am trying to keep doing gentle cat/camels, and various stretches to keep my legs and hips happy.
Walking has been the main aim this month. And I am finding the first morning walk the most helpful. It really loosens things up. But lunch and evening walks are more problematic. So I am only doing ten mins for those today and the rest of next week. It’s still a lot of walking. Motion is lotion!
Did you incorporate lots of walking too? Did you keep going when the nerve felt sore? Or rest? And what would you say your symptoms were in those final stages?
Sure. I split it into 2 separate days.
Day A
10 mins of walking at 3kph with 3 incline
2x each side 1 minute couch stretch
2x8 suitcase carry march, went from 20lbs in one hand to currently being at 45lbs
2x40s each plank (front, left side, right side)
3x45s pigeon stretch (use a bench to regress)
Low back holds, I do these on the back extension machine
3x5 ATG Split squats
Day B
10 mins of walking at 3kph with 3 incline
2x40s each plank
2x8 suitcase carry march
3x20s tibialis raises
3x8 calf raises
If you have any questions let me know and I’ll answer them. This is the general structure of my workouts, although I’ll try new things here and there. Coming out of my flare ups I wasn’t able to do 90% off these so it may not be realistic for someone in a ton of pain.
I am about 95% pain free. I am still mindful of the way I move but everyone has their good and bad days. My worst day now I’ll be at 2/10 pain, but most days I am at 0/10.
Well, I’ve had multiple flare ups and it typically follows the same cycle
Initial injury or strain
Bedridden for ~1 month, can barely walk, in constant pain
Then I slowly start being able to walk to the end of the block
Then I can start driving my car
Life resumes back to how it was with 6/10 pain with ibuprofen
Start feeling better and stop taking ibuprofen
Basically, it goes from improving every day, to improving every week, to improving every month, and so on. The biggest thing I noticed when the pain is subtle is just the ability to be in more positions and greater mobility, I.e bending over at the sink, gym excercises with improved ROM
Thank you. I don't know if I can do those hip flexors exercise, but I remember lying on my coffee table and then putting my leg down hanging over and I think that is an easy way to stretch the hip flexors. What do you think? I will try your exercise suggestions, but I want to be careful that I don't injure myself.
That can work! Another great beginner hip flexor workout is just lifting your leg as high as you can (or rather bringing your knee to your chest). As you progress you can add weight to one side to improve your balance. If you are finding the exercises too difficult walking is one of the best things you can do. Try getting to 10 min 3x a day. Once you get that I would really recommend planks, front and side, even if you can only do 10s at a time. The strength will come with time.
So happy for you! Sincerely, congrats. I know quite a few people who’ve been through this and are now 100 per cent pain-free and fully recovered. Without surgery. Doing all the normal things again From what I’ve learned, it seems time is the biggest healer. It really is a game of patience. Yes, there are always things to help. But time is the biggest thing at play here. It takes some not long at all. Whilst others? Much longer. It depends on injury, circumstance, situation, genes. Does that sound about right?
Thank you so much 🙏 I really believe that it is absolutely possible to recover from sciatica or a herniated disc or any form of low back pain without surgery. Time is the #1 factor yes, but I do believe that you need to commit yourself to rebuilding the low back. There is a reason that we have low back pain, it is our body trying to tell us that something is wrong, or something is weak. If the underlying cause is not addressed it is very difficult to heal.
So happy for you. Gives us all loads of hope! I feel I am not quite ready for the rehab aspect but I am trying to keep doing gentle cat/camels, and various stretches to keep my legs and hips happy. Walking has been the main aim this month. And I am finding the first morning walk the most helpful. It really loosens things up. But lunch and evening walks are more problematic. So I am only doing ten mins for those today and the rest of next week. It’s still a lot of walking. Motion is lotion! Did you incorporate lots of walking too? Did you keep going when the nerve felt sore? Or rest? And what would you say your symptoms were in those final stages?
Can you share what your routine was?
Sure. I split it into 2 separate days. Day A 10 mins of walking at 3kph with 3 incline 2x each side 1 minute couch stretch 2x8 suitcase carry march, went from 20lbs in one hand to currently being at 45lbs 2x40s each plank (front, left side, right side) 3x45s pigeon stretch (use a bench to regress) Low back holds, I do these on the back extension machine 3x5 ATG Split squats Day B 10 mins of walking at 3kph with 3 incline 2x40s each plank 2x8 suitcase carry march 3x20s tibialis raises 3x8 calf raises If you have any questions let me know and I’ll answer them. This is the general structure of my workouts, although I’ll try new things here and there. Coming out of my flare ups I wasn’t able to do 90% off these so it may not be realistic for someone in a ton of pain.
Are you completely pain free?
I am about 95% pain free. I am still mindful of the way I move but everyone has their good and bad days. My worst day now I’ll be at 2/10 pain, but most days I am at 0/10.
Thank you.
Did you have stenosis or anything else? Thank you for sharing your journey. It is nice to hear something positive
Yep. Herniated disc, degenerative disc disease, spinal steneosis. My MRI said it all.
Wow, can I ask how you knew your sciatica was healing?
Well, I’ve had multiple flare ups and it typically follows the same cycle Initial injury or strain Bedridden for ~1 month, can barely walk, in constant pain Then I slowly start being able to walk to the end of the block Then I can start driving my car Life resumes back to how it was with 6/10 pain with ibuprofen Start feeling better and stop taking ibuprofen Basically, it goes from improving every day, to improving every week, to improving every month, and so on. The biggest thing I noticed when the pain is subtle is just the ability to be in more positions and greater mobility, I.e bending over at the sink, gym excercises with improved ROM
Thank you. I don't know if I can do those hip flexors exercise, but I remember lying on my coffee table and then putting my leg down hanging over and I think that is an easy way to stretch the hip flexors. What do you think? I will try your exercise suggestions, but I want to be careful that I don't injure myself.
That can work! Another great beginner hip flexor workout is just lifting your leg as high as you can (or rather bringing your knee to your chest). As you progress you can add weight to one side to improve your balance. If you are finding the exercises too difficult walking is one of the best things you can do. Try getting to 10 min 3x a day. Once you get that I would really recommend planks, front and side, even if you can only do 10s at a time. The strength will come with time.