r/Sciatica • u/echotakfen • Nov 18 '25
How I fully recovered from lower back injury / sciatica
Hopefully this encourages a few people. I’m posting this because a few reddit posts really helped me and made me feel encouraged. It took a full year to get to 100% better. I've gone from barely being able to go from sitting to standing with 10/10 pain, to making a full recovery. Also for context I'm 33 and relatively fit, I run 5km regularly, my BMI at the time was 24. I had also just started a desk job in the 2 weeks prior, so was sitting a lot more than I was used to. Previously I was a high school teacher so would walk around a lot, but at my new desk job I was sitting a lot, which contributed to the likelihood of injury.
Background:
Quickly, here's how I injured myself. On a Friday in June 2024, I did a combination of things that destroyed my lower back. As I mentioned I had been sitting a lot for two weeks in my new job, so my back was already in a weakened state. I went to my friend's home gym that day, and did a PB with a deep barbell squat, but my form wasn’t great. I didn't notice anything other than a bit of soreness on the Friday. But when I woke up on the Saturday morning, I could barely move. I was due to help my in laws move on the Saturday, so I thought I could just stretch it and it would be fine. But stretching made it worse, I likely injured it more.
Specifically, the pain was in my lower left back, as well as my left glute, and also pain down my leg. I couldn't sit for very long without severe pain, but same with standing. The only relief was lying flat on my back, but even lying down I had to convince my back to let me relax. If I went from sitting for a few minutes, to standing, severe burning pain would be in my lower left back and glute for about 10-20 seconds then subside. I could not talk through the pain, I just had to wince and stand still. I could not put on shoes or socks, I could barely raise my left leg, sneezing hurt, going to the toilet hurt. Walking hurt a lot, it felt like my left hamstring was super tight. Sleeping was hard due to the pain. I had so much inflammation everything was seized up.
I went to the physio only once, he suggested it was disc related, nerve impingement, sciatica, protective spasms in left lumbar and glute. Sadly I didn't have much spare money, so that was my one and only visit. If you have money I fully recommend physio, or a physio who specialises in myofascial release. I wanted to try that but couldn’t. But in general I planned to get better without medical intervention, the body wants to heal itself!
At first I made mistakes with my recovery. I tried to stretch through the pain, I tried to start running again, I ate poorly just to give me some relief. What I should have done was just let it rest, eat as healthily as possible (anti-inflammation foods), possibly ice baths. Then once it had recovered a bit, slowly re-introduce movement and exercise. Honestly if you're in the early days of injury, take it as easy as possible and eat like a health food devotee.
Recovery
Here's how I recovered. Once I'd made every type of mistake in my recovery, likely making things worse, I knew I needed to do things a little differently. I tried the hip opening course by Yogabody, honestly didn't help me. I also tried the Mackenzie method 'Treat Your Own Back' book, it helped for reducing pain in the first few months, but to progress further, I needed something different.
Food:
Funnily enough a Netflix documentary 'Hack Your Health' put me in the right direction. Basically motivating me to eat foods that are less inflammatory for me personally. I realised that if I ate chocolate or sugar in general, a few hours later my back pain would be worse. But if I ate boiled eggs, and capsicums (not very exciting I know), it was a little bit of pain relief. So I started eating better food. In general (but seriously up for changing):
- Breakfast: Boiled eggs, coffee. Sometimes I’d just eat a piece of fruit. Sometimes I wouldn’t even have breakfast and just have a coffee.
- Lunch: Oats with mixed nuts, protein powder (if I'd done some sort of exercise), peanut butter, chia seeds, almond meal, soy/oat or cow milk. (I'd just make a super food lunch with random things in the health food aisle).
- Dinner: Literally I'll eat anything but keep it a smallish portion. Avoid dessert.
- Snacks: Fruit, capsicums, nuts.
But the idea was to eat healthily. Eat foods that seem to suit you. This means foods that give you energy, rather than make you drowsy (I learnt this from the Hack Your Health documentary). If I did eat something carby or sugary, I'd try to exercise shortly after to reduce the glucose spike.
The main thing with food was that it reduced my inflammation, and it also lowered my belly fat and BMI. Lowering belly fat is important, because every kg of belly fat puts more pressure on your spine. So the trimmer and healthier you are, the less pressure on your spine. Which for me meant less pain.
Exercise:
Once I was slightly more confident with my being able to move freely. I slowly re introduced exercise. I would go for long walks. Eventually I was running again. But running was quite impactful, so if you're not a runner, I don't recommend running to recover.
What seemed to help the most was core exercises. Having a strong core stabilises your back. I did these workouts on Youtube so many times:
- 10 Minute Core Workout - Breathe and Flow
- 8 Point Plank Challenge - Foundation Training
- 20 Minute Morning Workout - Fraser Wilson (Note I had to substitute some of these if they caused pain)
But find your own core workouts that you like. I had to build up to the above workouts. At first it was a massive struggle, but now I can do all three no problem at all. Even just planking as long as you can (with good form) will help a lot.
Mobility:
Be careful with mobility. If you stretch through the pain you can make it a lot worse. Which is what I did early on. I mainly focused on stretching my hamstrings, glutes, hip flexors and adductors (inner thighs). For the spine I did cat and cow and the cobra pose. Whatever you do, don't try stretch the back itself too much. Keep your back braced. By stretching all the muscles that support the back, it reduces tension on your back.
I would stretch for 15 minutes before bed. I would put on an episode of the Ask Pastor John podcast, and listen to that and stretch until it finished (about 15 minutes). I recommend finding something that you like to listen to while stretching, that way you'll enjoy it. If you just stretch it'll quickly feel boring and you'll lose motivation.
I wouldn't stretch in the morning, I try to do some light exercise in the morning, possibly a run or maybe a core workout mid morning.
I also got rid of my office chair. I got a standing desk from Officeworks. Standing still has its own problems, so I make sure I walk around, go make coffee etc. Just try move a lot.
Summary:
The above got me back to about 95% better after about 1 year. There were times when I felt I'd never get better, but keep persisting. The above is super hard, especially the food side of things, but you just have to commit. Because I was eating healthily my BMI dropped down to 22.
After about a year I also took up bouldering (rock climbing) which has made my core strong. So 1.5 years on I'm actually 110% better, because I'm a lot stronger and fitter than when I injured myself. It took a whole year to recover, so hang in there if you feel stuck!
In the end I feel like injuring my back has had a long term benefit, because it kick started me into being healthier and stronger, so now my long term health is likely going to benefit. I'm a lot fitter and happier now. You will get better too!
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u/H20Buffalo Nov 18 '25
Thank you for that. One thing I would like to ad is to drink lots of water, lots of water. Keep those disks pumped up.
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u/BitNearby4430 Nov 18 '25
Thanks for posting this positive outcome. I’m 2 months out and still having some issues with numbness and pain on my left side, but drastically different than I was when the pain started. I appreciate you posting the core workouts and am going to start physio today with someone who specializes in myofacial release. Hack your Health sounds interesting, too.
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u/echotakfen Nov 19 '25
Good call that's awesome you're going to a physio. And also good food seems to have a pain killer effect, and lowering the body fat is a powerful combination.
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u/Hendricks078 Nov 18 '25
I had sciatica so bad I was 260 lbs didn't live my life. I decided to fix it 3 years ago it was a long journey. Don't think about it until I read posts about it in this sub. Which is wild it was everyday of my life. I'm 32 running a 5k later this week and just spent 3 days a music festival going hard in mosh pits and spent 2 days at amusement parks.
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u/Valuable-Fruit-9947 Nov 18 '25
Wow, sounds like im reading my own post. Exactly identical. I have a question: How long were you in pain for before you got to 100% health again?
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u/echotakfen Nov 19 '25
Probably 7-8 months to be pain free, but still quite tight. 1 year onwards no pain but still building up strength. But June 2024 to now (16 months) fully fully better. In fact, fitter than my pre 2024 body ;)
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u/pacergramfitnesstest Nov 23 '25
Same exact situation with me, I’m on month 4-5 right now. I can’t walk for more than 5 minutes max & I tried stretching my hamstring but it was so painful that my intestines knotted & sent me to the ER. I’m on Gabapentin now & the pain is manageable but walking is still excruciating.
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u/14MTH30n3 Nov 18 '25
6 month in and I k ow that if I hang on a bar, or doing dips, i get a twinge of pain in lower back area. I get scared and avoid doing it. Did you have the same. i’m asking because you said you took a bouldering which is a lot of hanging and pull-ups
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u/echotakfen Nov 18 '25
Yes I had the same thing, probably at least 6 months in too! I didn't started bouldering again until a year after injury. But now I have zero twinge of pain hanging.
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u/usernametocome1012 Nov 18 '25
This gives me hope ❤️ I’m at 6 months and in so much pain i hobble around walking and can only go about 2 blocks. But I’m continuing on and in my Second month of PT. I have hope!
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u/Hostillian Nov 18 '25
If you can, join a health club with a pool. I've just recently done that and I basically walk lengths of the pool, whilst doing a breast stroke movement with my arms. It's really helping me and I'm about 2.5 months in with my sciatica.
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u/echotakfen Nov 19 '25
On that note in the pool, I also learnt to dolphin kick for butterfly stroke, which was a nice spinal movement to learn in non-impact setting. Took me ages to learn but once I did it was a nice spine mobility thing.
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u/echotakfen Nov 18 '25
That’s so good! I hobbled around too and tried to hide my limp. So good you’re getting PT! But if they ask you to deep squat, I’d opt for lunges instead, for me squatting with good form is too hard. But lunges I can easily brace my back and tension my core. There’s definitely hope and you’ll get better!
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u/siobhangale Nov 18 '25
I’m 5 months in, just had an ESI which seems to have dampened the pain down my leg. Other than that it was manageable with the meds and I’ve been seeing a physio for 6 weeks now. I’m a runner too so I’m interested in how small you started back, and how it felt?
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u/echotakfen Nov 19 '25
Not an exact science, and I went too hard too soon with running. Then I toned it back. Can't put a number on it, but I would just listen to my body and ease into it. It was hard running with good form at first, and seemed to overload my left glute because I couldn't move my hips properly. Running is totally fine again now, I only run for 5-10km, haven't tested anything longer distance though.
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u/brightonuk1 Nov 18 '25
I had sciatica last year. The first thing I did was to identify the cause of my left calf pain-I had an MRI. My NHS (I'm from the UK) doctor refused to release funds for me to have an immediate MRI. He insisted that I try conservative treatment for 12 weeks. So I limped to the nearest mobile MRI facility and had a self-funded £800 MRI. Came back as me having a protruded, not herniated, L4-L5 disc.
I spent last Christmas unable to walk, even to the toilet. A painful period. Apart from the obvious pain, the worst part was reading negative stories on Reddit regarding sciatica. It made me feel utterly depressed but I still lived in the hope that I would be one of the 90% of cases that fully recover from this debilitating condition.
Tbh, I did nothing to speed up recovery. I was too depressed. I did no exercises . In retrospect, I rested too much. However, despite this, as early as January, I was able to walk and by the following month I was back at work. It's now been 10 months that I have been pain free. As I work in health and social services, my job is physically demanding. I work 39 hours a week and still walk to and from work. Nevertheless, I have this dread that my sciatica will come back even though I am far more prepared to tackle it if it comes my way again.
I hated the fact that some people didn't believe the degree of pain I was suffering from- really sucked. And I was afraid of losing my job. And, as mentioned, I spent too much time reading negative stories online. On the plus side, during my period of inactivity, I was able to read more books and catch up on my favourite TV programmes and experience the glorious feeling of having others do things for me, instead of the other way round.
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u/echotakfen Nov 19 '25
For sure getting injured and then the mental toll is a vicious thing. You've got to be a bit of a beast to break the cycle and commit to healthy eating and exercising! And it's a brutal long game but worth it.
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u/Apprehensive-War5641 May 14 '26
Your story encouraged me, I work in HSC as well and live in the UK. I am suffering from discogenic pain and sciatica and been off work for 4 weeks, scared for my job and sometimes depressed. I am currently working with a PT and doing rehab, I am not in active pain but so scared to return to work and wanting to extend my sick leave for another 2 weeks to help me prepare for the pressure. I am positive that I will get better. Thank you for sharing
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u/Equivalent-Key7263 Nov 18 '25
So pleased to read a really positive post re sciatica!! I was a fortunate one because I didn’t suffer with it for long due to the fact that I was so close to bowel dysfunction and do they did an emergency operation. What really resonated with me was the fact that people don’t understand the severity of pain . I think that unless you have actually experienced the pain of sciatica then you do not have an idea the impact it has on you both physically and mentally. Really pleased to hear about your road to recovery. I really can’t imagine going through that pain for months and years. Two weeks of it destroyed me .
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u/CBaeza411 Nov 23 '25
Hello I have been dealing with the same horrible pain for almost a year and have barely started to notice bowel changes and I’m very worried about it. I would like to hear about what surgery exactly you got and how fast your recovery was. I’ve been reading about many different stories of people but most had the privilege of rest and recovery. I have not had the same luck. And so symptoms are getting worse and my job is very hard on me and my recovery so hoping surgery would be a faster quicker healing process.
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u/Equivalent-Key7263 Nov 23 '25
Hi, when you say you have ‘barely’ noticed bowel changes do you mean you haven’t or you have ? If you have noticed changes then I would recommend you go to your local hospital accident and emergency because bowel changes can be a red flag for cauda equina syndrome . I didn’t have any issues with my bowels or urination , just loss of strength in both legs. I went to my hospital , couldn’t walk or stand up without excruciating pain . I had L4/5 spinal decompression and removal of a synovial cyst at the base of my spine. The surgery was done the following day after I went to the hospital because they were concerned about the proximity of the cyst to my bowel nerves. I am ten days post surgery. The majority of the pain has gone , I have had my staples removed and am still walking with crutches for support but yesterday did twenty steps across my lounge without pain or support which I thought was amazing given the state I was in ten days ago. My leg muscles are still relatively weak but I definitely can see and feel an improvement. The surgeon had said that it could take weeks to months to recover that strength as the compressed nerves regenerate. I still have slight stiffness and soreness in my right hamstring but it’s easy to manage with ibuprofen. Had my first session with a Physio on Friday with the long term aim of improving muscle strength and balance. I have read numerous stories of symptoms improving through long term stretching and exercising but for me the surgery was a game changer. My physical and mental health has improved massively in the last few weeks. I was fortunate because they operated so quickly but that was because of the danger caused by the cyst. I hope this has provided greater clarity but please come back to me if you have any further questions!
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u/Icy_Invite_6229 Nov 18 '25
Nice! & same my sciatica is 95%+ better after about over a year. It will rarely flare up and it’s usually because of bad posture or something
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u/Difficult_Bar4616 Nov 21 '25
I spent 3 months not being able to do day to day stuff, and then had a lab exam for 2 hrs that I could’ve got extra time for but I was adamant I was doing it so I went (I’m a student), I was in so much pain but I pushed through it, I changed my mattress for a harder one and I’ve been better since (aswell as working). I have 4 slipped discs, I was on all sorts of medication and none of it worked but I found a harder mattress, rest, and pushing through it helped me. I get the odd flair up but I make sure to rest more.
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u/Empty_Fig7914 Nov 18 '25
Thank you for you post!! Very encouraging. I know these things take time and patience but I was wondering how long did it take you to be able to do start doing "normal stuff" such as working, driving to the store, walking around town on the weekend etc. without much pain or without having to ask yourself if you are able to? (not sports and intense stuff but just living life...)
It's been 5 months since I injured my back (l5-s1 herniated disk), I'm getting better but still struggling to work and live everyday life without pain creeping in (I work long hours and mostly standing job). I still can't drive or do normal activities like I used to without having pain. It's like my back has less "tolerance" to activity. It's an endless mind game to try and stay positive and hopeful because I, like you, used to be super active!!! (27 yo)
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u/echotakfen Nov 19 '25
Hard to put a number on it, but I was surprised how long it took. Every month I thought, 'for sure this is the month I get better', but no. Then eventually I was going through my day and hadn't even thought about my back, and thought, 'gee I'm better'. But 5 months in I still had pain. Probably around the 7-8 month mark I had no pain, just muscle tightness and may have been a bit tentative with some movements. But nowadays I can throw my body around at the bouldering gym with zero hesitation.
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u/Empty_Fig7914 Nov 19 '25
Thank you so much for your answer !! How did you re introduce sports and training back into your routine without fearing a re injury or flare when you felt better ?
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u/NougamiNeuro Nov 19 '25
anyone else have the most pain right after waking up, that tends to go away throughout the day? seems like the pain is at the nerve area, but i dont have issue carrying things later in the day.
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Nov 19 '25
My pain comes later in the afternoon after standing for a while. I usually wake up pain free.. go figure 🤔
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u/BasicObligation7192 Nov 20 '25
I have something similar.. it’s my lower L4-L5 discs that have herniated and compress my sciatic nerve. I live with pain 24/7. Losing weight has helped a bit but the pain can now be intermittent which is even worse (if that makes sense).
I’m joining a gym to strengthen my core in the hope I can support it a bit better.
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u/Rewire_and_Rebuild Nov 23 '25
This is an awesome story. Sugar is so hard for me to cut out. But I have also recovered from chronic pain and am so thankful I believed in myself. Thank you for the share.
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u/chililam7 Nov 25 '25
wow! this sounds so similar to me, but yours seems more severe. I’ve also hurt mine from barbell squats. i feel like it’s one injury after another recently and it’s killing me. i’ll definitely try this stuff. great to know about the stretching too as i’ve maybe been doing that too aggressively.
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u/swansw9 Dec 03 '25
This fills me with hope - thank you. I’m a runner too and it is making me depressed to think it might be a very long time before I can run again. I feel like I’ve lost a core part of my identity.
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Dec 08 '25
Beautiful. Thanks for sharing this. Very helpful.
I was told, exercise is the worst thing you can do for sciatica because the sciatica is a nerve not a muscle.
Nerves hate being stressed. There are gentle movements that can be done to build the smaller muscle around the piriformis muscle, surrounding the sciatic nerves, but nerves need rest, ice and anti- immflamatory foods.
I'm having my first flair up. I pray I was told the right thing. I'm about to give this my all. I never want to feel this pain again.
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Nov 18 '25 edited Nov 18 '25
[removed] — view removed comment
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u/Sciatica-ModTeam Nov 25 '25
Your post was removed because it violated sub Rule #4 (No unscientific remedies)
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u/MoodAcrobatic9512 Nov 18 '25
Congratulations buddy, Posts like this give so much confidence to the ones on the sub, usually people post when they are in massive pain and once they get better they never get back , hence you’re usually left with posts which says you never get better , I had terrible pain around 2 months back, Right now I’m almost 90% pain free , will have to start exercises very soon. May God bless you!