Source
r/fitness30plus•
wingleton

Almost 39 and experienced sciatica for the first time in my life (after a year of heavy barbell lifting) – wondering what workouts I can do as I ease back into the gym

I got into lifting ~ 1.5 years ago– I started learning with Stronglifts 5x5 and eventually switched to 5/3/1 with accessory work which I'd been doing for the past 9 months or so. Things were going great, I was developing real muscles and strength for the first time in my life – BF% was down and I generally felt healthier, super strong, less prone to back pain and other issues. At the zenith of my lifting, I was able to squat and deadlift approx 1.75x my body weight, which took a lot of time and work but I was super proud of myself – and I worked with a personal trainer once a month who told me my form was looking great.

Then it happened... One weekend after a heavy lifting week, I tried to get out of bed and could barely walk. The pain going down my leg was excruciating, and lasted for almost 2 weeks before I saw any real improvement. I went to my doctor and to a physical therapist (who specializes in fitness), and both said that most likely (without confirming with an MRI) that it's sciatica. The doctor recommended that I take 2 months off from the gym and to very slowly ease into lifting (in the meantime, sticking to walking and stretching).

That was about 1.5 months ago. I'm generally feeling better, but age is starting to hit – been having weaker hips and popping joints lately. I'm itching to get back into the gym – I was definitely reaping benefits for my anxiety and mental health.

My physical therapist thinks I could return as soon as I want, but to avoid heavy lifting or anything involving flexion. He said for sure I can do upper body stuff, but to avoid benching and overhead presses. He said I could do pull-ups and dips, which I do like, but I usually can't go as hard on those even if I wanted to (3 sets of 10 pull-ups are my max on a good day). I asked about machines, dumbbells, kettlebells, or general calisthenics – but he didn't really have any useful suggestions surprisingly.

So I'm wondering for those of you who have experienced sciatica and back problems, what exercises can you continue doing without an issue? Any weight lifting or resistance training I could safely incorporate as a way to ease back in? Thanks!

Posted Mar 18, 2023, 9:58 PM UTC · edited

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spiked-cocoa-n-cream•

Aside from weightlifting, there's a lot of yoga for sciatica on YouTube you could do on recovery days which might help. As for strength training, I love kettlebells and they can definitely help strengthen any imbalances that might have contributed to sciatica issues, but I'd start really light and easy. Also, side planks and dead bugs.

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Initial_Lettuce_5243•

I do not have sciatica but otherwise have had similar experiences with successful weight training, desk job, age, and sudden onset of injury that is not caused by lifting but prevents it. In my case, it has been something related to my work ergonomics and has totally jacked up my trap/neck situation. After two months of no lifting I'm back to it, but I can tell this is an issue I will have to continue to manage.

I have been doing so with some success through a lot of stretching. In my experience, the stretching routine you choose does matter, ie some will not help and some will. I recommend trying some yin yoga routines, especially those geared to hips for your case. (I do a lot of neck and upper back stretching). I use the "down dog" yoga app to customize routines based on my problems. Yoga more or less combines long holds with movement so it happens to be the best practice of physiotherapy as well. Doing the "limber 11" or other mobility routines is already beneficial to strength training so it's not like you're doing a whole different thing, just doing what you want to do a little more thoroughly.

Best of luck; I know how bad it sucks, physically and mentally, and hope it works out.

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DoctorM-Toboggan•

Coming from a regular at r/spinalfusion and r/spinesurgery, you should get that checked out :).

Sciatica is radiating nerve pain because something in/near your spine is being pinched; it could be nerve damage. If it is, it’s worth getting treated.

Most issues with the back can be resolved without surgery. A back doc will likely get a few lumbar xrays, and maybe an MRI just to be sure. The length of recovery and method will likely depend on the results of the imagery.

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wingletonOP•

Based on various tests my doctor ran, he told me he could order an MRI, but it would be expensive out of pocket (as I don't have insurance), and he said they can be misleading or sometimes wrong. He felt there wouldn't be a benefit to an MRI or xray unless I was in uneding excruciating pain with other symptoms that would raise concern for the need of a surgery. In my case, it was initially excruciating especially the first week, but there was no numbness, no "shooting" pain described like electric shocks which I've heard about, and nothing else that raised red flags to him. The way he put it, without having an MRI, everything else seemed like an average case of sciatica that would go away with time and self-care (which so far, I'm happy to report, has been the case).

So I think at this point, even though I feel fine (as of today I would say I feel completely healed), I'm just wanting to avoid that again – by getting back into a safe exercise routine rather than hitting heavy weights too much or too soon. So since an MRI would be out of pocket, I'm not entirely convinced it would be necessary in my case?

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DoctorM-Toboggan•

That’s fair with the out of pocket costs and your doc saying outside of imagery there doesn’t seem to be any giant red flags. I hate when health insurance, or lack there of, gets in the way of medical care. It’s not fair to anyone, but that’s a topic for another day.

But you have the right mindset of continuing your training but being safe to avoid reinjuring yourself. I’d avoid anything super heavy when it comes to squats/deadlifts/etc that put a tremendous amount of stress on your lower back. I’d stick to weights that put you in the 8-12 rep range. Also, one of my biggest focuses after my lumbar fusion has been core work. Hit abs/obliques/back muscles CONSTANTLY and make that a lifelong habit. A very strong core will really help protect your spine.

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wingletonOP•

Haha yeah agree about insurance. Thanks for the support. I could absolutely use a stronger core – my PT mentions this with my stretching and balance work. Though what often comes to mind when people say "core work" are flexion-based exercises which apparently I should avoid (ab crunches, roll-outs, sit ups, rows, etc.)...?

Any particular exercises you recommend which target abs/obliques/back in this context? Thanks!

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DoctorM-Toboggan•

So core work is often not a ‘sexy’ weight room workout. No big weights slamming around (some of the things you should avoid).

Some good ones I know:

  • front/side planks. 2 or 3 sets of 45-60 seconds will smoke you
  • back bridge with leg raises. 2-3 sets of 15 reps each leg
  • Dead bugs while balancing an exercise ball w opposite arm/leg. It will seem really easy at first. When I started in PT I did 3x20 reps or so. After a while when I complained how easy it was, my PT turned it into a timed workout. Just keep doing it for 60-90 seconds. It’ll get hard quickly
  • bird-dogs. Pretty much the exact opposite of dead bugs. Same progression as dead bugs
  • I don’t know what this one is called but it’s one of my favs: you sit on an exercise ball and put your feet under a dresser, bed frame, tv stand, wherever is about 6 inches high and you can brace your tops of your feet while you lean back. It has to be something heavy and stable. Then you lean back until you’re about 1/3 to 1/2 way to laying flat and hold for 3x1 min. Progression/variant is hold a 5-20 lb dumbbell and do a controlled twist at the waist left and right constantly during that minute to really engage the obliques too
  • someone else mentioned yoga. I couldn’t agree more because that will smoke your core AND increase your flexibility. It really is amazing.

These are just a few I can remember off the top of my head from PT that don’t involve bands. If you get a chance to talk to your PT/doc they’ll likely have a handful more. At the height of my PT I had like 40 exercises in rotation so I didn’t have to do the same workout every time I did abs. It helps w the monotony.

Important thing about keeping your spine safe for this is to only do controlled movements. It’s not about how fast you can do it or how hard you can twist. A lot of core progress can be done with isometric exercises, which a few of the above are. I hope this helps!

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rapitor12•

I added some skydivers and cat/cow pose after I did mine. Also lots of hip stretches. Good luck!

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dallassportsallday•

I basically can't do barbell squats anymore bc of sciatica. And I'm only 32. Shit sucks.

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wingletonOP•

Sorry to hear that, yeah that does suck. Is it temporary and something you can return to after a certain point?

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dallassportsallday•

It's caused by a degenerative L5 and S something or other, so no it will only get worse. Luckily I have naturally big legs so Noone knows I don't lift legs anymore haha

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wingletonOP•

Haha nice. Yeah I'm personally not very tall but genetically I have big legs, really thicc calves and thighs. I was telling my PT my goal isn't even to make them bigger or stronger, as I feel like my core/upper body/arms are the area that is lacking, especially in proportion. I did enjoy that squats and deadlifts are compound lifts for the whole body, but worse comes to worse I feel like there are other things I can do without missing them, and my legs will naturally go on being thicc AF either way haha.

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Son_Postman•

I was/am in the same boat. I stopped doing barbell squats and barbell deads. Just too risky to trigger something.

I switched to goblin squats and hex deads.

Everything else is on the table.

Even then, I wear a weight belt for any weight lifting that is done on my feet, because I just feel more comfortable with my back. I even keep on the weight belt for ez curls.

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Dredka1001•

This might not help you at all as mine was related to a long work commute and I never felt it while squatting or deadlifting and I’ve been lifting heavy for almost 20 years

Your training age is like a year which a lot of people still consider newbie phase. it shouldn’t be an age related issue 39 isn’t old

Unless it’s something you do while lifting maybe poor form or going heavier than you were ready for.

Or it’s generic? Did your dad or grandpa have issues with it?

Do you sit a lot for work?

Do you squat wide stance low bar? Maybe switch to high bar narrow stance should take pressure off the hips

Sciatica for the most part is a nerve issue, where he’s being constricted at some point.

I took gluten out of my diet

I made sure I never sat on my wallet while driving lol (I was dumb you shouldn’t do this anyway)

Took lots of fish oil

Once I took care of my inflammation problem and stopped sitting on my wallet it went away pretty quickly

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wingletonOP•

Fortunately I don't sit on my wallet, and I have a sit/stand desk, but yes I do sit a lot for work, and I also play cello and piano which requires sitting and being somewhat physically compromised in terms of not having back support.

It's funny you say that because given that I didn't have any issues while in the gym, my doctor said it's impossible to say what the cause would be without a crystal ball, but that it very well could've been something as minor as how I sat one day or a big cough or sneeze – and nothing to do with my lifting routine lol. Or it could've been a combo of many small things added up.

But that said, both him and the PT did advise to avoid lifting for quite awhile and ease back into it very slowly, hence why I'm not sure what else to do since lifting free weights was my favorite thing (apart from basic cardio, tread/bike).

I'll look into fish oil!

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kangawallafox27•

I had l4 l5 rupture sciatica from my ass to toe worst pain I have ever experienced... 12 months later I visited strength and conditioning coach... I know you were strong as hell once but it pays to start back at basics with bodyweight or very little weight and work your way back up... Week 1 i did glut activation exercises, which were just high rep clam locks and bridging with a band... Core exercices which were front planks and mcgill curl ups with a dumbell and goblet squats... felt amazing to be moving again especially after a few weeks of hip hinging and progressing to romanian deadlifts..

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