Sciatica - does anyone have any tried and tested exercises for it?

[StrongArm]

I haven't been diagnosed with this yet but I'm pretty sure I have it. I tore my hamstring in 3 places in 2018 on my left hand side and ever since then, I've had trouble with my hips and knees. I had a steroid injection into my hip in 2019 and was trouble free for about a year.

however, we moved house recently plus my dog has a tendency to yank towards things like squirrels on the lead and I think the combination of the heavy lifting and pulling has put a huge amount of strain on my left lower back, unfortunately on the side that is the weakest

I've been doing the sciatica exercises online while I await the physio (the one that hurts the most is the reclining pigeon pose which I can only just about do). He thinks I have it (he commented before that I was starting to develop it) but I haven't managed to get a slot with him to have a look. He said whatever I do, I shouldn't let it get stiff and should keep as active as possible argh! The pain is terrible at night and when i'm sitting down.

following with interest as DD suffers.

hope you get some good advice on here!!

There are six exercises on the NHS website which are really good. Well there was last year.

thanks - hopefully I am doing all of those!

following with interest

I found the one leg back and the other bent the best one. Mine cleared up in about six weeks. Was terrible for about three then eased off a bit. Woke in the night in agony.

Your physio is right, as hard as it is, you need to keep doing the exercises and moving.

I have an autoimmune illness that affects my lower back and pelvis, resulting in sciatica. What’s helped me the most is to keep gently exercising even when its very bad and just keep moving. Working on my core, in between when I’m well enough really has helped too.

I hope that you get some relief soon OP, absolutely miserable being in that pain all the time!

Try Bob and Brad m.youtube.com/watch?v=RP1RPL5A2i0

Sometimes it can be a piriformis muscle spasm. Lying on the floor then rolling on a tennis ball around your upper bum and lower back - it will be sore but it can really hit the spot.

Then take up regular yoga or pilates, it will really sort out your lower back and abdomen.

Keep moving. Walking is the best but my consultant advised against any specific exercises which exacerbated neural pain. Get some good pain relief on board (Gabapentin is excellent for neural pain) to help you sleep and get some quality rest. I would also find a comfortable lying down position on your front or back and focus on some really deep relaxing breathing. And give your body time to heal. It will heal, it just takes time. I had a badly herniated disc this time last year. Change position and move around frequently, sitting was the worse for me. I still have mild symptoms occasionally a year on. Sending you as there really is nothing worse. I have birth to three kids, when at its peak my sciatic pain was worse!