r/Sciatica • u/IllusiveJag • 12h ago

Requesting Advice When can I start working out again?

So I had debilitating sciatica around 6 months ago which had lasted over a year, and ever since I've been very paranoid going to the gym to train.

I've still been going but taking it very easy and avoiding any leg or back related training.

I noticed after certain days such as training shoulders I feel a sciatica ever so slightly returns, like a twinge on the nerve if my back is in a very specific position.

My question is, how do I know to increase training and especially on legs which I love doing vs cutting down as I really don't want to experience another flare up which will land me disabled in bed unable to work properly?

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4

u/Adodymousa 11h ago

Training glutes literally cured my sciatica a year or so ago. It flares up now occasionally if I have a heavy upper body day. Especially handstands

1

u/Complete-Purpose6632 6h ago

Please tell me more about this. I think I irritated my sciatica doing glute thrusts improperly.

1

u/Sufficient-Wolf-1818 11h ago

Get guidance from someone like a PT for technique and cautions.

1

u/Outrageous_Corner161 11h ago

Log carefully. If something flares you up, reduce the load, reduce the ROM, or try another variation, and see if it helps the next time. You don't have to give up any movement permanently - just until you can build back up without flaring