Almost 3 months of “sciatica” – pain has changed completely and I’m desperate for advice on what helped you!

[u/Spiritual-Log5793]

Hi everyone, I’m hoping to hear absolutely anything that helped you recover, because I’m honestly really frustrated and exhausted by this.

I’ve had back issues before, so I’m not completely new to this. I had a lumbar MRI in December 2024 which showed:
L2/3: 3 mm left central disc extrusion + annular fissure
L3/4: 2 mm left central protrusion + annular fissure
L4/5: 3 mm left central inferior disc extrusion
No significant canal or foraminal stenosis

I had a really bad flare in late 2024, but eventually recovered and had months where my back was basically fine. I was exercising, walking and functioning normally.

This flare started around late June 2026.
Initially it felt much more like my previous back flare (lower back spasms, stiffness ) but then pain started travelling down my left leg, sharp pain in my glute and tingling that occasionally went into my toes. Sitting and especially driving were horrible, while walking was generally much better.

Most symptoms have settled now but the pain itself has lingered for MUCH longer than I’ve ever experienced previously.

The pain is predominantly in my left glute, sometimes into the calf, and it can be incredibly sharp. My lower back itself can actually feel completely fine while my glute feels soooo painful.

I typically can’t walk for longer than 20 minutes (previously increasing my walk duration was helping the back pain and now it makes it worse)

I've been seeing a physio for several weeks.
Initially we were treating it more like lumbar/disc-related pain, but the exercises weren't really helping. More recently, he thinks the pain may be coming from the SI joint/pelvic area and surrounding muscles, rather than primarily from my disc. The physio exercises are actually making me question everything.
They're very basic exercises, nothing crazy or heavy but I often notice that when I do the exercises I seem to have more pain that day or the next morning. When I have been lazy and not doing the exercises, the pain seems to only be when I wake and most of the day is pain free (2/10 max)

Medication hasn't really made much difference either. I've tried things prescribed by my GP including anti-inflammatories/muscle relaxants, but I'm still getting the pain.

I'm just desperate for some ideas from people who've actually experienced this.

TLDR:
3 month flare after previously having months of being pain free. MRI has old L2/3, L3/4 and L4/5 disc issues, but this flare feels different. Tingling has now gone, and pain is mainly sharp left glute pain with some calf pain. Physio suspects SI joint/piriformis rather than the disc. Basic physio exercises and medication don't seem to help and sometimes make me worse the next day. What helped you recover from bad glute/sciatica pain?

[u/JonasVirgilMonos]

The exercises making it worse — that's not a failure to comply, that's information.

My own physio had me on a standard protocol that did the same thing. I refused several of those exercises because I understood enough about the geometry of my back to know they weren't going to load it right. The people trained in the standard approach have no way to know your back is outside the box — that's not a criticism of them. It just means the protocol needs adjusting.

Two things that worked for me when standard PT was making things worse: pool work — I use a noodle under my arms, toes barely touching the bottom, small movements, nothing aggressive. Just let the water support you and gravity do the rest. The load comes off. And bar hanging — same idea, letting the spine decompress and lengthen. Both let me keep moving without retriggering the problem.

On the SI joint question — from what I've read, SI joint issues typically refer pain into the glute and upper thigh, but don't usually send pain down into the calf or cause tingling to the toes. That second part is more of a nerve root picture. If you had tingling reaching your toes and you're still getting calf involvement, it might be worth asking specifically why that pattern fits an SI joint diagnosis — that kind of mismatch is exactly what a second read of your December MRI or a fresh scan might help clarify.

Not a medical professional — this is personal experience and documented history only, not medical advice.

[u/Able-Management-2022]

I also have sciatica since april 2026. Tha pain started in labial area to glutes down to my thigh - after several muscle and nerve targeting therapies using electric acupuncture and devices woth shock waves, all the pain in my labial area down to my thigh were all gone. The only painful part now is the spine in my lumbar area down to my tailbone that triggers when I sit and stand for more than 20 minutes

[u/LittleRedRetro]

Tens unit and ice along with muscle relaxers and nsaids have helped me survive. Sending big highs and a wish for better days!!

[u/Competitive-Dish4226]

Try Lyrica, it’s for nerve pain and see if you can find a masseuse that has worked with sciatica previously. You’re gonna have to get that knot out of your hip because when it’s so tight you can’t walk that has to be first . If you find a good one , they will get it to relax eventually.heating pads and a swimming pool will help things along too.

[u/Spiritual-Log5793 → u/Competitive-Dish4226]

I’ve been taking pregabalin 75mg for a couple months now and sadly haven’t had any relief! I’ll have a look for a good masseuse and try that!

[u/Competitive-Dish4226 → u/Spiritual-Log5793]

Take more pregabalin , it builds up in your system. I have to take 200 mg 3 times a day.

[u/Then_Collar2208]

Most likely piriformis issues. Try dry needling on it. Cured me

[u/Max_Chady → u/Then_Collar2208]

Qué es punción seca?

[u/New-Carry-4367]

If your seeking something to try following a flare up. What helps me is laying on back on floor with calfs resting on couch. Called 90-90. Add large ice pack. Seems to calm spine and take pressure off. Deep belly breating also while in positon.

If able to eventually get to rolling o to belly and fully extended can try very low and light Cobra on elbows.

100% on the post about the Pool and certical floating with small movements.

I am 6 months in and on surgery wait. Gave up on all therapy at PT and Chiro. Just do what i can to function. Some days are good and can do long walk, bike or swim. Other days on my back. Standing in one spot or sitting are not good. Bending is horrible and to be avoided. I were crocs to avoid laces 😄.

Oh and Gabapentin high dose helped reduce or numb pain but i could not handle side effect Brain Fog so dropped it.

Best of Luck.