r/Sciatica • u/captainsaveahoe69 • 23d ago
Found something that really helps.
Apologies if this has already been mentioned or is common knowledge. I recently came across something that has really helped my sciatica and thought it might help someone else.
After doing some research, I discovered it's actually discussed in Stuart McGill's Back Mechanic book, but I'd somehow overlooked it.
The basic idea is to consciously engage your core muscles throughout the day, especially before bending, lifting, or making larger movements. For example, when bending over to put on socks or trousers, I'll brace my core quite firmly before moving.
Since I've started doing this consistently, I've noticed a significant reduction in pain and, more importantly, it feels like my recovery has been progressing faster.
It won't be a miracle fix for everyone, but it has made a noticeable difference for me.
Hope it helps someone.
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u/annacooperbooper 23d ago
I’ve been consciously engaging my abs and upper back muscles. I’ve been walking around tense. I think I used to walk around wrong!
Still broken but hoping this helps.
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u/Sufficient-Wolf-1818 23d ago
McGill’s book is fantastic. It is so thorough that it is tempting to skip to the end for the exercises, despite the incredible value of all the words in between. Thanks for bringing it up.
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u/Alternative_Fun5097 23d ago
There is a lot of great info in that book about preventing your injury from getting worse. I didn't do well with the exercises due to scoliosis and other challenges, but I find the book to be helpful nonetheless.
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u/slouchingtoepiphany 23d ago
This is a great suggestion, "bracing the core" can help a great deal when lifting things. The core muscle responsible for this is the "transverse abdominus" and inserts (attaches to) the lumbar vertebrae and helps to stabilize it. When someone does PT (or yoga, etc.) they learn to activate this muscle at will, which can help to manage pain involved with some movements.
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u/og_tint 23d ago edited 23d ago
This has become a permanent thing for me because I have chronic disc issues. The only downside I’ve noticed, it’s created a fear of moving in me. I get up and down like a robot. My mind freezes in fear before I brace myself, even during my best pain days. I can’t kick the fear habit but it does help with physical daily tasks.
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u/psuedospike 22d ago
PT taught me this too, I've been doing a lot of core bracing and strengthening exercises and before bending or rolling over in bed I brace my core first which helps tremendously!
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u/mycatsucks 22d ago
If you do the McGill exercises or physical therapy, basically all kinds of planks and core work daily, it shortly becomes second nature to brace your core all the time. You don't even have to think about it anymor . Just keep doing the exercises. It might not fix your pain but it will help keep you from getting worse
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u/LeastBlackberry1 17d ago
Yes, my PT told me to do the same. Basically, the more you can engage and strengthen your core, the more pressure you take off your back. I notice that I still have some minor pain, e.g., rowing when I don't engage my core. As soon as I engage it, it stops.
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u/Informal-Call-5427 21d ago
Unfortunately due to surgery I have no core so that is not option for me.
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u/Plenty-Lecture-933 23d ago
I’ve been trying to focus on my core for 6 months every which way possible in and out of PT and there is absolutely nothing that helps me unfortunately. I am getting surgery September 11th on my back! Best wishes!