Saw the post about nerve pain for the foot, so I thought I’d shared what I use to help combat back pain and sciatica.
Hey OP and everyone else, here’s a free back pain resource from the Saskatchewan Health Authority (public healthcare in Canada). Back pain is generally split into 4 patterns: pattern 1 - constant pain centered in back, 2 - intermittent pain centered in back, 3 - constant pain centered in legs, 4 - intermittent pain centered in legs. Each pattern has a PDF there with education and stretches/exercises you can do. Consider sciatica as pain centered in legs. Note that pattern 3 is the most concerning and tougher to treat conservatively (read: with exercises).
In my personal opinion, I’ve found this stretch (https://www.ecosia.org/images?q=posterior chain stretch legs on wall#id=46E50EADC0E1020F7894AFADB42369BBC5407804) to be very effective for sciatic relief in my patients. Take it slow and focus on keeping a natural curve in your back while you do it. Focus on holding stretches for at least 30 seconds and up to 3 minutes max in a day. You’ll also want to strengthen your core, but sit ups and crunches are generally ineffective. Look for exercises that strengthen your ‘transversus abdominus’, that’s usually the core muscle that’s weakest and it’s very important for stabilization.
Remember that everyone is different and nothing is a cure all for everyone. Hopefully this advice is helpful for you to start. You can also search for exercises for your specific condition, but be careful. There’s still a lot of bullshit in the fitness world.
