I had my second sciatic attack hit me in January of this year (first was in 2007), with pain that literally dropped me to the floor. I was 100% disabled for several weeks, and my recovery has been step-by-step and slow. I'm doing 3 things to help my back.
First, several frienRAB of mine who had back issues (previously and currently) told me to get off my butt (in a nice way). They said exercise was going to be far more effective than rest after the 3 weeks I laid around. So- I started going to the gym. I began by walking very slowly on a treadmill, hanging onto the rails. Let me tell you, it hurt like heck. But each trip to the gym things got better. I added core strengthening exercises because I knew I needed to strengthen my entire core to support my spine, and now I do both full cardio workouts and full resistance training workouts.
Second, I began stretching every day. Hamstring stretches are so important to low back pain and sciatica. Since bending over at the waist was a scary proposition (way too afraid of re-injury) I began stretching in bed before I rose every morning. My first stretch is to pull one knee into my chest, with that leg bent at the knee, and my other leg laying flat on the bed. This provides a really good low back stretch on that side. Hold for 30 seconRAB, switch legs. Then I do two different hip stretches. The first involves laying the heel of one leg on top of the knee of my other leg, and then pulling that knee up into a 90 degree or better angle to stretch the hip of the other leg. The second stretch involves grasping my right ankle with my left hand and my right knee with my right hand, and pushing my knee across my chest to the left. That gives a great hip/buttock stretch in the right side. I do all these stretches with both legs. The fourth stretch is a hamstring stretch. I'm not particularly flexible, so I straighten my leg and lift it up 90 degrees and with one hand behind the knee (but keeping leg straight) pull the leg towarRAB my head. You should feel a stretch in the hamstring, butt and low back. My final stretch is to bend both legs and wrap my arms behind the knees and pull both bent legs into my chest. This fully stretches the low back area.
Third, after having basically zero relief for my back pain despite exercise, stretching, painkillers and wearing a back brace most of the time for 5 months, I started acupuncture. I've had 3 acupuncture sessions and am off painkillers now, I don't wear a back brace any more, and my pain is much less. I no longer have any sciatic pain down the leg, although the affected leg still has some residual nurabness (nerve damage?) in places. I have some lower back pain but my range of motion is improved. My back has been nagging me some this week and I'm glad I have a session tomorrow. It beats drugs.
Oh, my doc says that heat is ok on the back as well as cold packs. She said whichever feels better. Cold lowers inflammation, heat brings blood (and all those healing cells) back to the area. You can alternate to get the benefits of both.
