@Cococay I still have days or moments when the sciatica tries to kick up. A doctor didn’t diagnose it. When it kicked up last summer I went to the orthopedic clinic and they suggested PT as my surgeon was still on furlough. The PT watched me walk and immediately said it was my knee affecting my gait and causing the issue. I selected this clinic because the staff all got 5 star ratings. I know why now. They aren’t all about a workout like at the orthopedic onsite clinic. They listen, watch and get your feedback to make a plan. Aaron did this on every visit. He used my feedback to assess how to work with the sciatic.
He taught me some gentle stretches that are very effective. I’ve since had other tell me they had been suggested to them also.
It takes time and I think him watching me move and working in front of a wall of mirrors helped a lot. Get referrals or read reviews and find yourself a good one...and let your surgeon or doctor know to get it on your records and covered by insurance.
The one exercise I still do daily...and you can do it whenever the back wants to pull is to sit feet and knees apart. Support your upper body with hands on your knees and lean forward. Lower one hand at a time to the ground so you are leaning forward with hands dangling or on the floor. Then sit back up the same way you went down...one hand shifting to a knee at a time. This supports your back. I repeat the move 10 times. It’s not a race. Take it slow and easy. To start with I did this several times a day and you can feel the back relax a little. I still do it whenever I feel the twinges.
When he had me start with short walks outdoors, I used a pair of walking sticks. They made me think about my posture and alignment. They also gave my back a tiny bit of support. As that got easier and I got stronger, I graduated to one stick and then very slowly finally left it at home. I walk every day - although know there may be days to miserable to be outdoors. So I’ll find ways to keep moving in the house.
Aaron’s goal was that I would not have to keep with the exercises, but I’m not there yet.
With a bad knee or post surgery we tend to not let our lateral hip swing to go a freely or completely to the bad side. We may not realize we are even doing it. The body knows and someone watching you that knows what to look for can see it.
You can find a lot on sciatica online, but I found a lot of disagreement about what exercises to do for it. Really glad I researched and found a good therapist. Don’t hesitate to ask if they have success with sciatica in their clinic and whose the best at it. You deserve that.
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