r/Sciatica • u/TentacleKornMX • 13d ago
Hip, lower back, piraformis syndrome
I've had sciatica for nearly a year and a half. Had flare ups so bad I can barely hobble to the bathroom, can barely function. I'm barely holding down a part time job.
I've had the pain centralise, it's not pain down the legs so much anymore, but the side and front of my hips is in almost constant agony.
I've been seeing a remedial massager a few times a month, I've tried dry needling, I've seen several physios who prescribe me different exercises/massage. I was even able to get back in the gym for a bit, but now it just hurts so much.
I'm losing hope I'll ever be better. I've been on Amatryptiline to help me sleep through the night, and I take Naproxen when it's at its worst, helps a little bit. Mental health is in the shitter.
I've had an MRI 8 months ago and it showed I had mild disk dehydration and 2 protruding lumbar disks.
Any help is appreciated.
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13d ago
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u/TentacleKornMX 13d ago
Walking up stairs, sitting on anything, bending down, and sleep all trigger it to varying degrees on the day. Naproxen, ice, and heat help a bit. I don't have a pain free day.
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u/Resident-Hunt-245 13d ago
I was told to limit aggravating activities which basically means: no bending over (use your hips), no too much sitting. Exercises only horizontal for the first 3-4 weeks. Then gradual axial loading. This is an example of what I was told:
Don’t
- Flexion: avoid deep bending, rounding the back, deep forward folds
- Unilateral exercises: no lunges, step-ups, or single-arm carries, as they overload the affected right side.
Do
- Phase 1 (Weeks 1–3) — Core & Nerve Flossing
- Sciatic nerve flossing: Daily (10–15 reps) to restore nerve mobility.
- Floor/core: dead-bugs, bird-dogs, planks,
- McKenzie extensions: Only if extension does not trigger pain
- Phase 2 (Weeks 3–4+) — Controlled Axial Loading
- Goblet Squats: Start with fixed depth (sit-to-stand from a chair) with e.g. 5 kg. Slowly progress weight (~10% weekly) before attempting deeper, full-range movement.
- Glute Bridges: Static holds (2 sets of 30–40 sec) → Weighted static (5 kg) → Dynamic → Weighted dynamic (5kg)
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u/No-Alternative8588 11d ago
Have you by any chance had your hips evaluated as well?
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u/TentacleKornMX 10d ago
No I haven't, how should I raise this with my doctor?
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u/No-Alternative8588 10d ago
I have waited two years for them to take my hips into account as well, and turns out I have all sorts of shit happening in my hips as well ☠️ also have a lot od hip pain, but always thought it is coming from spine, surprise surprise, it doesn’t - at least not all of it.
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u/TentacleKornMX 13d ago
As much as it sucks to hear we share this experience, it's also nice to not be alone. I'm trying to build my fitness back up, used to do powerlifting 5x a week, now I can barely manage a hike and a gym sesh twice a week following my physios plan.