How I Healed My Sciatica: Personal Recovery Story

Summary

In this video, Will Harow, an over 50s specialist physio, shares his personal experience of overcoming sciatica, which he developed after a weightlifting injury. He discusses the lessons he learned during his recovery, including the unpredictable nature of nerve pain, the importance of walking, and the role of specific exercises like mini Cobra, glute stretches, and wall glides. Will emphasizes the importance of modifying exercise routines, avoiding overcompression, and gradually reintroducing stretching. His story provides hope for anyone struggling with sciatica and offers practical advice on how to manage and recover from this condition.

Takeaways

• 😀 Will Harrow, a specialist physiotherapist, shares his personal experience overcoming sciatica caused by a back injury while lifting weights.
• 😀 The injury led to sciatica in both legs, with numbness in his right foot, and he initially mistook the pain for a hamstring strain.
• 😀 Despite knowing how to treat sciatica, Harrow's own recovery took time, showing that even experts can face challenges with injuries.
• 😀 The injury was likely a disc bulge at the L5 S1 level, the most commonly injured disc in the lower spine, which caused nerve compression.
• 😀 Harrow learned that nerve pain can be unpredictable, fluctuating without clear reasons, leading him to stop overanalyzing the pain.
• 😀 Exercises that increased compression on his spine, such as holding heavy weights, worsened his symptoms.
• 😀 Walking was one of the most effective activities for managing sciatica, as it helped relieve pain and maintain mobility.
• 😀 Some stretches initially worsened the symptoms, but later in recovery, they helped alleviate pain, showing the importance of timing exercises.
• 😀 Sleep positions were key, with a pillow between the knees providing relief by slightly aligning the pelvis and spine.
• 😀 Harrow's rehab included small movements like mini cobra and clamshell exercises, which helped restore mobility without aggravating his condition.

Q & A

What was the cause of Will Harow's sciatica?

Will Harow's sciatica was caused by a disc injury, specifically at the L5 S1 level in his spine, after attempting a heavy deadlift at the gym following a break from exercise.

Why did Will initially think he had pulled a hamstring?

Will initially believed he had pulled a hamstring because he experienced pain in the back of his right leg, a sensation he thought resembled a hamstring strain, despite his expertise in sciatica.

What were the early symptoms that indicated it was sciatica rather than a hamstring strain?

The symptoms that indicated sciatica included the leg pain progressing to numbness in his foot and shin, without any back pain, which was unusual for a typical hamstring strain.

What is the most common cause of sciatica, according to Will's analysis?

The most common cause of sciatica is a bulging or herniated disc, particularly at the L5 S1 level, which can put pressure on the sciatic nerve and cause symptoms like leg pain and numbness.

What exercises did Will find most beneficial in his recovery from sciatica?

Will found small movements like the mini Cobra, clamshell exercises, and seated glute stretches to be beneficial. These exercises helped restore mobility and reduce pain without aggravating his condition.

How did Will modify his gym routine to accommodate his injury?

Will modified his gym routine by avoiding exercises that increased compression on his spine or involved heavy weights. He focused on machines that didn't put as much strain on his back and used sitting positions to avoid aggravating his injury.

What role did walking play in Will's recovery process?

Walking played a crucial role in Will's recovery, as it helped alleviate pain, maintain mobility, and keep some strength. Will made sure to take short walks even when other exercises aggravated his condition.

What did Will learn about the unpredictability of nerve pain?

Will learned that nerve pain can be unpredictable, sometimes appearing without warning and sometimes disappearing for no apparent reason. This made it difficult to pinpoint exact triggers for the pain.

How did Will address the impact of sleeping on his sciatica?

Will found that sleeping with a pillow between his knees, which slightly rotated his pelvis, helped alleviate sciatica pain and allowed him to sleep more comfortably by aligning his spine and reducing nerve pressure.

What was Will's main takeaway regarding the timing of exercises for sciatica?

Will's main takeaway was that the timing of exercises is crucial. Even stretches that are typically helpful for sciatica can worsen symptoms if introduced too early in the recovery process. It’s important to wait until symptoms improve before attempting certain exercises.