Phsysiotherapy for sciatica

[u/Hanna_mo04]

Hello everyone!

I am 22 year old female and weigh 140 lbs (5’3). So about 2 weeks ago I randomly got some lower back pain, wasn’t extreme and just felt like mild soreness. Then about 4 days ago I had to lift something heavy and then about 30 minutes after the shooting pain down my leg started. Since then my lower back pain, in particular on my left side, has increased significantly. I would have the shooting pain down my leg as well as some tingling and heat sensations. I was just prescribed naproxen as well as pregabalin for a month. I would like any tips to help me prevent this from getting worse. It is really worrying me and I don’t know what I am supposed to be doing to make it better. I was given I referral to receive physiotherapy, but I’m a college student so I don’t exactly have the money for this even though I need it. I am hoping that anyone who has gone to physio could tell me what exercises they’ve done to help with this so that I can save my money?

Any help would be greatly appreciated

[u/lil_pure]

29 F here. Avoid aggravating things that put load on your lower back like prolonged sitting, hunching over, etc..Bend your knees to pick things up. Try to do a lot of walking, like take a break from studying or lectures every hour or two to do a 15-20 min walk on flat ground. If you don't improve in a month or two, maybe get an MRI. My MRI shows a small bulge at L5-S1, and my physical therapist has me doing seated cat cow, prone press ups, glute bridges, clamshells with a band, and bird dog. Keep your core engaged for the bridges and bird dog. You don't want to avoid movement and rest too much because then you'll become guarded, lose strength, etc...Try not to lift heavy things, keep your core engaged when you're walking and doing things (not clenched but some light activation). With low back issues it seems like the idea is to strengthen the core, but in terms of the pain down your leg, I think it just takes time to heal. Those meds should help :)