Sciatica and Hip pain

[Momof4sweetkids]

Aside from core strength exercises, have you found anything that helps? There's so many different things on YT and I don't have childcare for a PT.

[Scarlett]

30 minutes ago, Momof4sweetkids said:

Aside from core strength exercises, have you found anything that helps? There's so many different things on YT and I don't have childcare for a PT.

My Dh taught me to lie down on the floor, put left foot over right knee and pull right knee toward me. Repeat  other side. Works well 

[Laura Corin]

In addition to PT exercises,  swimming has been the most helpful to  me. Could you go to a pool with a friend and trade off children while one of  you swims?

Edited April 23 by Laura Corin

[carriede]

Have you tried press-ups? Lay on your stomach on the floor (bed is too soft) and prop yourself up on your elbows. If that helps/feels okay, you can press up on your hands to raise your torso more, kind of like push-ups. But the idea is to keep your pelvis down so it flexes your lower back "backwards".

[Katy]

A couple stretches that help me. 

First, back up to your kitchen sink. Keeping upright, not arching back, lean your upper body over the sink. The goal is stretching the muscles along the front of your spine. It’s a subtle movement, 1 or 2”, and when you find it, repeat. It’s remarkably effective. 

For the second you need a higher backed upholstered chair or sofa. Back up to the seat, preferably near an arm to grab for balance. While standing, raise one foot behind you so your foot or ankle is up wear your head rests. Lean in, so your knee rests on the seat where it meets the back. Lean forward so your chest is towards the floor. This is a really effective hip flexor stretch for the leg behind you, and a decent glute stretch for the weight bearing leg. 

The two combined usually give me quick relief. 

[City Mouse]

I don’t have any specific suggestions, but my go to on YouTube is Bob & Brad for any PT type exercises.

[PeterPan]

Fwiw, it seems like some people need to stretch BACK (like cobra yoga pose) and some people need to stretch FORWARD (cat pose, arched back). I did PT for my back and everything that was cobra pose, arching back, made it much much worse, and the exercises that were going forward and arching the back (cat pose) made it better. But your back could be the opposite. Scarlett's stretch is that curving forward and one they used with me. Also hip thrusters (lie on floor, squeeze gluts, thrust up with both feet then each foot). Also things like standing from a seated position very intentionally and SQUEEZING YOUR GLUTS. When you sit, make effort to alternately squeeze your gluts. When you drive you can do this too. Also lying prone you can do it, squeezing each side of the buttocks. From a seated position you can gently lean forward to touch the floor. All of that can be done in sets of 10 x4 multiple times a day.

The core, pelvic floor, and gluts work together so as those get weak and stretched out the back takes on load, causing the pain/strain. I did something to flare it up again recently so I'm doing the stretches all over again, sigh. Just don't do the wrong direction. It should feel BETTER when you're going the right direction. You can also ice throughout the day to reduce inflammation.

[Bambam]

Do you have time to be evaluated by a PT and have them give you at home exercises?  Maybe a neighbor or friend could watch your kids for that hour? 

[prairiewindmomma]

Piriformis stretches: bridge, bird dog, leg raise (while lying flat on back), clamshell, resisted hip adductor

Remind me, are you pregnant? If so: https://www.healthline.com/health/pregnancy/sciatica-pain-stretches#treatments

[Kassia]

On 4/23/2024 at 5:13 PM, City Mouse said:

I don’t have any specific suggestions, but my go to on YouTube is Bob & Brad for any PT type exercises.

I was going to recommend them too.  

[PeterPan]

15 hours ago, prairiewindmomma said:

clamshell,

The PT had me do those, and the trick was to use a band and keep it *very lite*. He said people tend to make it too heavy. Just very gentle, nothing aggressive. You can also use that band while doing the hip thrusters if you want.