Sciatica issue in foot/hamstrings from pinched nerve in lower back

Yoga Discussion General Yoga
#1

Namaste,

I have talked to my doctor and physio about this. They and I all think I probably have a pinched nerve in my lower back… I think it is my L5/S1 disc being herniated slightly. I was lifting an oil tank that still had oil in it about 6 years ago now and I felt a sharp pinching pain in my lower back that went down into my right glute/piriformis. One of the biggest mistakes of my life that day… I regret how I gave into being slightly pressured into it.

Anyways I have had a bit of piriformis and hammy pain/knottieness… mostly all of this is with my right side… most of that has dissipated it is mainly my foot now that bothers me with sometimes sharp pain/tingling/almost numb feelings throughout the day. At times its annoying me when I walk around. It feels worse when I do supine glute/hammy stretches. I got a routine to do from physio which I think is helping some but the glute stretches im not doing always because I get the sharp pain/numbness a bit in my right foot often in my smallest two toes. The sciatica has never really been horrible pain (atleast for long) so i may not have that bad of a disc slip/pinched nerve.

One exercise from physio is a nerve flossing one but it kind of bothers my foot and i get the sharp pain some when I do it… the other exercise is a lieing side glute raise I guess to strengthen my glute/piriformis… sometimes that one bothers me as well. Lieing side twists I feel are helping as well as a hamstring stretch where I raise one foot onto a chair and bend down with my other leg stretching the hamstring.

They told me at physio to layoff something if I get anything more than tingling like the sharpness… and I assume the numbness.

When I suck in my tailbone/pelvic thrust and suck in my transversus abdominis it almost feels like my foot pain increases a bit at times. So I assume that’s because that causes the sciatic nerve to get pinched more… so should i be doing something like the plank or push ups yet? I hear core strengthening is good too I just don’t want to do it too early… After I do the plank it seems sometimes like my foot pain gets a little worse but nothing serious. I’m not pushing myself to failure usually yet with the plank either (meaning until I completely fatigue in the exercise).

I have had hard labour jobs (and used to go to the gym some also) and have had a few strains/spasms in my lower back from heavy/awkward lifting at work… which I think has partly happened because of when I lifted the oil tank years ago (it caused my si joint and piriformis to tighten up a bit from the pinched nerve).

I have went to a few level 1 intro vinyasa yoga classes lately and tai chi some to try and fix up my back a bit (and also for the spiritual/mental growth) but I feel i did a bit more harm than good overstretching/straining in certain poses such as the plow/supine hamstring stretch with straps/downward dog. Some stretches/poses I was doing regularly on my own too… the yoga instructors I went to were a little more aerobic/hard than I was hoping. I from now on am being very mindful with stretches/poses.

I should have went to physio sooner because then I probably wouldn’t have aggravated the sciatica symtoms as bad… I went to them after I have been going to yoga and tai chi… and she pushed my knee a certain way and really helped loosen up my SI joint it was sort of locked up on the right side from work injuries… I can finally side twist with a full range of motion now. Everything happens for a reason I guess… everything is a lesson you can grow from.

I’m just looking for more advice/support here from the magic that is yoga. I really want to do more yoga (and have a fully functioning body im tired of abusing it) but the wear and tear I have done to my body is hindering me from doing that right now. I sometimes lately cry a bit and get emotional from all the frustration of past injuries and the fear of uncertainty with the future of my injury. It sounded like from the girl at physio that this may get better in a couple more weeks… so hears hoping… it seems a lot of ppl with sciatica/pinched nerves/herniated discs have nagging problems the rest of their life. I am only 27 and male… It sucks this has happened to me at a fairly young age.

I find it hard sometimes to determine if I should be pushing through a little bit of pain or back off a bit or do something different… it seems there are different types of pains sometimes, often telling you to back off but to sometimes push through.

Sorry for the long post… I greatly appreciate any patient yoga practitioner who will respond.

#2

Im sorry about your spine. I cant give you any advice because I have back problems plus Im fairly new at yoga. Im sure other will soon respond. I hope you get relief soon. Be careful!

#3

Sorry you’re having a hard time Chris and, yes, it is hard to know when to push thru the pain and when to back off from it.

If you cannot find a suitable class near you then I can heartily recommend “Viniyogatherapy for the Low Back, Sacrum and Hips” by Gary Kraftsow. It has both short(10mins) and longer sequences and each asana/posture is demonstrated and explained. And relaxation is vital to recharge the batteries so don’t forget to include that in any practise,

#4

Hi Chris,

When I hear “physio” I think “UK”. Are you in the UK and if so are you proximal to London?
If you are then I highly suggest you track down Drew Stallcop. He’s the only certified Purna Yoga teacher in the UK and he’s incredibly knowledgeable and proficient in these things.

The answer to the pain or push question is as follows. When the topic is the spine pain should not be moved through. When the topic is a joint, pain should not be moved through. What can be moved through, based on the progress of the student in their practice, is muscular discomfort. In the case you’ve outlined “no please do not move through or push through or go through pain”.

You have broached a therapeutic issue and so the recourse needs to be therapeutic. Thus far what you’ve mentioned in terms of Yoga practice does not, (for me) fit a therapeutic paradigm.

A subluxated vertebrae can be helped through a highly skilled Chiropractor, or Osteopath if the former isn’t your “cup of tea”. A slipped disc or herniation is a different critter. In the latter case the approach in asana is gentle, calming, and the use of traction. Most “yoga teachers” are not competently trained for these three things (together). In addition, the orientation of the pelvis is such that often the back is merely manifesting the issue which is coming from the front. If this is the case, as it so often is, doing “core” exercises is contraindicated. There is not reason to tighten, tear, contract, or strengthen that which is already in spasm. (this should be assessed by a therapeutically trained teacher with more than 500 hours of teacher training from a reputable source).

The approach nutritionally is a reduction in inflaming foods (sugar, wheat, dairy et al), the consumption of that which reduces inflammation, and a lean on the food list toward that which is alkaline in the body. Additionally there are few things more important to spine health than hydration. Unfortunately most people a) believe water is enough and b) do not consume enough ounces of hydrating beverage a day (while ironically consuming tons of beverage that is DEhydrating).

Energetically the muscles in the low back represent two basic things; our fear around finances and the feeling that we do not have enough support in our lives. Obviously they are not mutually exclusive. If that resonates with you, then this is the larger work which actually supersedes the physical. This is addressed through an appropriate meditation that does not stoke force in the pelvis.

Hope this is helpful to you.

gordon

#5

Chris27,

Cow face pose, samakonasana and hanumanasana will cure your sciatica. Just be gentle with yourself.

#6

Thank you everyone for the helpful replies.

[QUOTE=InnerAthlete;80069]Hi Chris,

When I hear “physio” I think “UK”. Are you in the UK and if so are you proximal to London?
If you are then I highly suggest you track down Drew Stallcop. He’s the only certified Purna Yoga teacher in the UK and he’s incredibly knowledgeable and proficient in these things. [/quote]

I’m actually in Halifax, Nova Scotia, Canada. That is what a lot of ppl call physiotherapy here.

[QUOTE=InnerAthlete;80069]
The answer to the pain or push question is as follows. When the topic is the spine pain should not be moved through. When the topic is a joint, pain should not be moved through. What can be moved through, based on the progress of the student in their practice, is muscular discomfort. In the case you’ve outlined “no please do not move through or push through or go through pain”.[/quote]

Yeah good advice, it’s still hard sometimes though. I was told after two back strains/spasms I had that I may always have some pain (I pushed through work injuries way too much, was hard to let go and say you can’t do your job). But a lot of my back pain/stiffness is better now it’s more the sciatica issue below it now.

[QUOTE=InnerAthlete;80069]You have broached a therapeutic issue and so the recourse needs to be therapeutic. Thus far what you’ve mentioned in terms of Yoga practice does not, (for me) fit a therapeutic paradigm.

A subluxated vertebrae can be helped through a highly skilled Chiropractor, or Osteopath if the former isn’t your “cup of tea”. A slipped disc or herniation is a different critter. In the latter case the approach in asana is gentle, calming, and the use of traction. Most “yoga teachers” are not competently trained for these three things (together). In addition, the orientation of the pelvis is such that often the back is merely manifesting the issue which is coming from the front. If this is the case, as it so often is, doing “core” exercises is contraindicated. There is not reason to tighten, tear, contract, or strengthen that which is already in spasm. (this should be assessed by a therapeutically trained teacher with more than 500 hours of teacher training from a reputable source).[/quote]

I came across a theraputic yoga centre. There is a guy there who is a physiotherapist as well as a yoga teacher. I may make an appointment with him but I don’t know if I would get any more useful advice than at physio… the girl I had does yoga.

I was actually talking to a lady at a yoga store yesterday about my sciatica and she advised me to go to an osteopath… she gave me a name of someone she went to for the same issue she had. I may check her out or there is another one someone suggested to me to try. Sounds like they can be good for this and are well rounded. I’m a little nervous about going to a chiropractor… and it sounds like osteopaths are sort of a chiropractor/masseuse hybrid (best of both worlds?). I do hope I have a subluxated vertebrae and not a herniated/slipped disc. That sounds less serious lol. I don’t know if it’s worth trying to get a CT scan or MRI through my family doctor to find out. Seems like that is more for when the sciatica is worse or been going on a long time. (Mine only really started over the last month or so.) B4 that I never really had sciatica below my glute (and rarely in my glute even though it did feel a little wierd at times and my ham was always stiffer on the right side).

It does feel like the sciatica may be getting a bit better its not as bad in my foot and more in my hamstrings and glute now… I hear it’s good when it moves up your leg to your back? I have been doing the cobra pose gently a bit (and also have been doing it upside down on a stability ball), I guess it is not a bad one to do for this kind of thing (it can sort of push your disc back in place?)… as well as cat/cow pose.

Yeah I don’t know a lot about alkaline/inflaming food in regards to diet. Maybe I should focus more on that and be more picky (I have never had a real picky diet, but I do eat healthy, lately I rarely eat junk or drink other than when I’m in a social situation where drinking is happening). I have been doing kind of a warrior diet lately, I don’t know if you have heard of it. I don’t do it as extreme as a true warrior diet though. I still often have lunch/late lunch. It’s great I have more energy throughout the day and I have leaned up a bit. Not that I was fat b4. And I do sip water or try to throughout the day.

I know what you mean and that does resonate with me, it seems that the lower back is linked to survival (and the fear of not surviving in all it’s forms)… Injuring my back is scary as hell because it’s like my whole job and/or atleast part of it with the jobs I’ve had; depend on it (and not to mention it’s scary whenever you injure your body). It has been a growth experience for me and has caused me to ponder opening up to pursuing possibly a more mindful/creative/less physical (or atleast less fast paced physical/hard labour) job/career.

That which doesn’t kill you only makes you stronger!

What types of meditations would you suggest specifically… if any? So are you saying you think I could heal my back through certain kinds of meditation as well or instead? I love mindful breathing I feel it has caused me to be much more tuned into the divine and live a happier life/be more in the present moment.

I love getting energetic/prana/chi shivers/tingling sensations in my spine and/or all over my body which often happens when I get a moving emotion in everyday life or when listening to a moving/uplifting song like techno/trance and it can get more intense if I move in slow, mindful ,almost yoga/tai chi type movements. I almost feel like it heals me emotionally/spiritually/mentally and maybe even physically; and/or gives me insight into how to heal myself physically.

[QUOTE=InnerAthlete;80069]Hope this is helpful to you.

gordon[/QUOTE]

I was hoping you would reply as it was very helpful. I have seen some of your posts on here and you seem very wise. It’s interesting, your facial features seem somewhat similar to mine atleast while smiling. Ever come to Canada? It would be awesome to get some tips from you in real life lol. Or maybe you know of someone good in my proximity that you would recommend? So is “Purna” yoga sort of a therapeutic based approach?

Namaste.

#7

cured my disc prolapse through Yoga. It takes time and you should be patient and keep listening your body response while experimenting different posture. Props help here especially ropes and tables so that you can bring proper curvature of your back. As per my experience you can get rid of pain because of following change brought by yoga.

  1. It brings normal curvature of your back
  2. You develop supporting muscles (front and back) so that load does not come directly on backbone
  3. you create new tissues and cells on the wounded area
    it took me almost a year to fix myself completely and that how I started my yoga studio so that other can take advantage. Yoga is truly amazing.

Umesh
Certified Yoga Teacher
http://www.sohamyogastudio.org

#8

[QUOTE=SohamYogaStudio;80314]cured my disc prolapse through Yoga. It takes time and you should be patient and keep listening your body response while experimenting different posture. Props help here especially ropes and tables so that you can bring proper curvature of your back. As per my experience you can get rid of pain because of following change brought by yoga.

  1. It brings normal curvature of your back
  2. You develop supporting muscles (front and back) so that load does not come directly on backbone
  3. you create new tissues and cells on the wounded area
    it took me almost a year to fix myself completely and that how I started my yoga studio so that other can take advantage. Yoga is truly amazing.

Umesh
Certified Yoga Teacher
[/QUOTE]

Yeah I have been using a chair recently and spreading my legs out and bending down to do a hip/lower back stretch… it works well… also just sitting cross legged on the ground and bending forward and alternating the way my legs cross helps stretch my hips/lower back as well. I can feel these stretches hitting old injuries I had and loosening up the compressed scar tissue.

I just started focusing on stretching my hips more directly and my quads as well. They were both really tight and I kind of neglected stretching them directly (the way i was doing child’s pose didn’t really hit my hips and quads that hard)… it has made the sciatica better… it’s almost gone now. Side stretching/bending also helped loosen me up too. I hardly had to lean much to one side and I felt something loosen up lol it felt good.

I have been experimenting a bit with different postures and listening to my body. No one seems to tell you to do this outside of yoga… not my doctor, not even physio really unless I ask… that’s why I love yoga so much.

It’s amazing finding out how tight I was after doing all this stretching… it helps so much with my wellbeing stretching everything out.

#9

Greetings Chris.

Thank you for reply to the entirety of my post.

With regard to Canada, New York is as close as I’ve gotten. However my teacher does go to Alberta this coming year and if that is possible for you I’d make a trip of it. His name is Aadil Palkhivala and he is far and away a master of yoga by every sense of the word. I can provide more details through a PM if you are so inclined.

As for meditation and healing, when the meditation is not one that stokes the vital force which dwells in the pelvis AND it is not merely stilling the mind AND it teaches the student how to work with light while moving mental and vital into the heart center then yes I absolutely believe profound healing can come through that process alone. However it is not at all an easy path as it requires a massive commitment.

Please do amend your diet. Not so that it is “picky” as that will ultimately feel limiting. But from a sense of “what can my body best use for healing”. I personally am not fond of labeled diets. Often times when talking about what I do and do not eat someone inadvertently says “oh the Paleo Diet” but I am not adhering to this diet or that diet. I’m just avoiding things that are toxic and do not work (for me) and taking in that which does. Few things Chris are more nourishing to the spine than hydration. Please do consume at least half your body weight in ounces of water (ideally with something in it - fortune delight, a slice of lemon/lime etc). Coffee and alcohol do not help hydration and should be avoided.

gordon

#10

Chris , another important factor here is that you need to avoid any days to day activities (sitting in wrong posture in office or couch etc…) that aggravates the issue. In short add things that give you relief and remove those things which contribute to pain.
If possible take a cup of hot water (like tea water) with mix dry ginger powder daily. It will help as a natural pain killer and it has anti-inflammatory effects. If you are overweight then focus on weight reduction as well.

#11

[QUOTE=SohamYogaStudio;80365]Chris , another important factor here is that you need to avoid any days to day activities (sitting in wrong posture in office or couch etc…) that aggravates the issue. In short add things that give you relief and remove those things which contribute to pain.
If possible take a cup of hot water (like tea water) with mix dry ginger powder daily. It will help as a natural pain killer and it has anti-inflammatory effects. If you are overweight then focus on weight reduction as well.[/QUOTE]

Yeah thanks I have been more conscious of my posture lately and not staying in one position for too long whenever possible. I have been drinking green tea and chamomile tea some partly because I have heard they have anti-inflammatory affects as well. I’m not overweight I’ve always been fairly lean although I did start to get a little beer gut which I have since lost most of by cutting back with my diet and eating somewhat similar to a warrior diet.

#12

The sciatica is a lot better now. Not completely gone but almost. Just lately I’ve been getting pain again in my lower right back (an area where I’ve had strains/spasms a few times) I think it is partly my right si joint as that’s what it feels like and my old doctor said that is what I probably strained b4. I’ve been stretching out knotted up scar tissue in that area (with stretches I havent done much b4) and when I do a standing side bend I get a bit of pain in my right si joint when tilting to the left and also when I do a seated hip stretch where you cross one leg over the other like in this sites banner (this one doesn’t cause pain so much and more feels like it is loosening it up). I can feel these stretches loosening things up but at the same time I have a bit of pain now. I think it may be because I just started doing them. They did feel good in a way too but I think I will avoid the side bends for now. I may go see someone about this if it doesn’t improve soon.

Also when i do a standing quad stretch my right thigh won’t go back as far as my left one. There’s maybe about 3/4 of an inch difference. My right quad is a lot tighter… So I’m thinking maybe my SI joint or hip is a little out of place…? I’ve been getting a clicking feeling some around where it’s sore ever since yesterday sometimes when I raise my right leg up. Might go to an osteopath or physio again or maybe even a chiropractor and point this out/get this checked out.

Any advice/support appreciated

#13

Chris this will happen quite often as you move on. This is because either in your daily life you did something wrong (wrong from sciatica point of view) or while doing any posture you did it badly. Avoid forward bend completely. Focus more on backbend. Use bolster at lumber region and retain for 4-5 minutes daily morning. You should be okay within a week but be totally aware of daliy activities.

#14

[QUOTE=SohamYogaStudio;80473]Chris this will happen quite often as you move on. This is because either in your daily life you did something wrong (wrong from sciatica point of view) or while doing any posture you did it badly. Avoid forward bend completely. Focus more on backbend. Use bolster at lumber region and retain for 4-5 minutes daily morning. You should be okay within a week but be totally aware of daliy activities.[/QUOTE]

This will happen quite often? That’s depressing

#15

So had an X-ray and ct scan both show my spine looks fine. I guess the culprit is my foot/ankle as determined by the osteopath/physical therapist I started seeing as well as my doctor. I banged up and strained (and i think even broke a bone) in my foot/ankle years ago sledding off a jump once and once playing road hockey. My right foot did always feel a little off all the pressure was on the right side of my right foot. The osteopath realigned my ankle and now my foot touches the ground evenly felt wierd but good as its been out of whack for years.

But my right foot arch is abnormally low (as pointed out by the osteopath/physical therapist/orthotist… I also kind of noticed b4 as well) so the osteopath/physical therapist/orthotist and my doctor suggested custom orthotics as I’m still getting sharp pain in my toes and ball of the foot. So turns out its not disc related but ankle related… The sciatic nerve is pinched at my ankle causing the sharpness in my foot. He said this may not necessarily make the pain all go away but that it may be worth doing. My ankle has thrown everything out of whack and that’s why I’ve bad all kinds of back problems.

I started doing more walking in the cold all day with my current job and its uncomfortable… Nerve pain sucks! I’m debating quitting as I don’t want to potentially cause more damage and want to speed up the healing. But I may be doing less walking not b4 too long again.

Any other suggestions/advice/treatment about orthotics or anything related to my low arched right foot? It causes my knee to turn inward a bit… It’s noticeable when I squat… This in turn has or is placing strain on my knee/hip/glute/back.

I’ve heard a pedorthist is good for custom orthotics as well…? But this guy seems very knowledgeable and skilled… He has a great reputation Fro what I heard, he was recommended. to me by a few ppl. The orthotics would cost around $350 and I don’t have insurance/benefits… Ugh but i feel it’s worth it if it could potentially help the pain and prevent things from getting worse by realigning my right side.

#16

I have a fantastic program for LBP relief, based on Iyengar method and personal practice. Please contact me cause I can not appload a file here.

#17

@ CM,
Can you copy and paste? Would like to see it.
Can I assume LBP is lower back pain?
Thanks.