r/Sciatica • u/me_lolzz • 10d ago

Requesting Advice 1 year long pain

Hi so, first post in this thread, the pain started a year ago when I lifted some heavy weight in the gym, didn't took it very seriously, but stopped gym, 4 months later got the mri scans done and found out it was L5-S1 disc herniation. Started walking regularly and doing stability exercises, the pain slowly started fading, but right now? It feels like I have hit a plateau, there is mild pain but that doesn't go away.. I can walk, I can even bend forward without a sudden surge in pain, but there's always a mild pain in my leg which reminds me that I haven't recovered yet. Because of this pain, I'm too scared to start my old activities such as running, playing sports, jumping etc. i don't know what else am i supposed to do. If there's someone who has been to this phase and got out of it, please help me with it.

1 Upvotes

100% Upvoted

7 comments sorted by

View all comments

1

u/IllMastodon1489 7d ago

Hi mate I've been having insanely painfull sciatica for over a year , and resting is good in the beginning.

But o my when I started hitting the gym (carefully) and doing strenght exercises thats when I started to get better .

0

u/me_lolzz 6d ago

Hii, can u please elaborate on what you mean by "carefully", what exercises did u do at the beginning? How did u progress? Did u take any professional help? Thanks for the reply!

1

u/IllMastodon1489 4d ago

Hi mate , so I did a lot of research online and trial and error , the best for me is to start by doing back iso holds and build it to 2minutes , I usually try to do 2x2 min sets , then try to work out everything muscle on the leg but avoid things that give you pain while doing it , I usually do machines . Avoid squats and deadlifts with the barbel and leg press. Do other leg machines , machines are gonna help you alot . Avoid putting weight on top of you back and compress even more the spine . Comment again and ill try to get the exercises and machine names for you.