I finally found a way to resolve my sciatica

Arthritis, Joint Pain & Orthopedic Health
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I’ve been struggling with sciatica caused by a herniated disc from a weightlifting injury. For more than a year, the pain fluctuated between mild and completely debilitating, and I couldn’t figure out the trigger. My online searches only turned up useless supplements. Eventually, I started seeing Instagram ads for sciatica relief. Most were junk, but one featured a doctor selling a program where I noticed a patient in the background pushing their upper hips forward to restore the spine’s natural curve. It clicked that my pelvis was usually tilted back in a slumped position.

I began consciously tilting the top of my pelvis forward and sticking my glutes out. It was quite uncomfortable initially; it felt like my spine was slightly pressing on the disc, and the muscles required to hold the pose got very fatigued since I hadn’t used them. I also started placing a small pillow under my lower back for an hour before sleep and bought a lumbar support cushion for my desk chair. After five days of maintaining this posture, the pain began to fade, and by the seventh day, it was virtually gone. I’m now on day 14, completely free of nerve pain, and I’m thrilled. I thought this was a lifelong burden. I’m sharing this to give others some hope.

Sorry for the long post and any typos, as I’m writing this on my phone.

14 Likes
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I saw a physical therapist trained in the McGill method, and we started every session this way. It’s all about identifying your pain-free spinal curve and maintaining it. It sounds exactly like what you discovered. Unfortunately, my herniation was too severe, and I eventually needed surgery.

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This is very similar to the McGill approach and spinal hygiene. You should check out the book ‘Back Mechanic’; it’s incredibly helpful for learning how to maintain that position during daily activities. Stuart McGill is a top expert who has researched this for decades. Look up Brian Carroll on YouTube as well; he’s a McGill-certified coach who demonstrates great recovery exercises.

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Can anyone recommend exercises or a good specialist in Tamil Nadu, India? The pain is unbearable and I am struggling to cope every single day. I can’t even sleep. I have an L4/L5 bulge and an L5/S1 protrusion, both hitting the nerve. I feel like giving up.