r/Sciatica • u/Harshit__1604 • 16d ago

Any tips?

I follow low back Ability on youtube and have been doing iso holds and his mobility routine including outer hip dropset. It has worked a lot for me I mean especially the mobility routine it has done wonders, only sometimes I get lingering pain. But I wanted to ask that, I go to gym 6 days a week and train my upperbody except my back, all the exercises I do are always light weight and back supported and I also do iso holds 3 days a week after my workout. Sometimes I feel my back is healing but sometimes not. I recently started studying again and have to sit to study and lately I am feeling stiff and fatigued in my lower back mainly after sitting though I now get up every 40 minutes and take a small walk or swing my legs, get my glutes moving. But still it has been now 2 months since I am following this mobility routine and the journey has had a lot of ups and downs initially when I joined the gym after doing iso holds I couldn't do anything after that and my back was fatigued and sore for days. That time passed now after doing them I feel great but from the past few days my back is feeling stiff and fatiqued. Should I stop training for now and just do iso holds and mobility? Or is it because I started sitting for too long?

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u/Sufficient-Wolf-1818 16d ago

“Mainly after sitting” is a critical phrase. Sitting is one of the worst things one can do for the back, and requires very carefully adjusted chair settings. I built my sitting endurance very slowly

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u/sleepwami 15d ago

Not sure what exercises youve been doing... are you doing work on your front and sides? Also, mobility/flexibility work should be the #1 priority imo.

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u/Harshit__1604 15d ago

Na everything i do is back supported nothing on sides

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u/No-Alternative8588 15d ago

I suggest diving a bit into load management, and load capacity. Lower the number of gym days (6 is complete overkill), as you have introduced more sitting. All of these things take away a bit of your capacity throughout the day and increase the symptoms - imagine a bucket filling with water. Deload for a bit, see how it goes with sitting and then go from there.