A well placed steroid shot can help with Sciatica pain. And, a good set of floor stretching exercises can help keep it at bay.

Injections helped me for awhile. weight bearing exercise, muscle relaxers as a last resort. I think it is something I will be dealing with the rest of my life.

Jrb, any suggestions for where to look for these exercises. I would like to avoid all future pain I can.

My only advice, from a friend who is an ortho, is work your quads (squats and bicycling are good) to keep your knees stable and avoid knee surgery. She told me this 20 years ago as I was facing a possible meniscus tear and it worked wonders.

Two bulging and two herniated discs here, stenosis and nerve impingement causing sciata which thankfully I haven’t had in years. Three chirocpractors didn’t help, nor did two physical therapists. Nor did facet blocker injections. I was told in no uncertain terms thst I needed surgery, and while I was waiting for that, time seemed to do its thing. I was pretty much ob my back day in and day out, my laptop tied to the under side of the kitchen table as this was the only way I could work. This was my office:

As I improved, I joined a gym and got a trainer to help work on my core. That seemed to help, but also seemed to speed up some knee issues so I got to the point where I couldn’t go. Now my knees keep me from doing much to hurt my back. Not a great solution!

In my case the sciatica was the worst. Even when my back does have a spell and I’m paralyzed in pain, I’m thanking God it’s not sciatica.

Beat of luck to you; it’s not a fun ride.

What I thought was a sports injury maybe 20 years ago (it happened during a game) turned out to be a chronic condition - stenosis, arthritis (I think) and degenerative discs. Until I got very serious and careful about my movement and posture, debilitating pain events (a la "I threw out my back) happened about once a year and kept me on the floor for several days each time until the extreme discomfort passed. The first few times, oral prednisone was helpful. After that, I used the usual over the counter suspects. I've never had sciatica, only sharp pain.

I'm happy to say that my care in movement and posture has kept the back bogeyman away for a good while now. I recommend attention to these two things and regular ab exercises also help.

@Zalco/bring back Sophie!, here's what I've done daily for the last several years - Laying on my back on the floor, knees bent.

Lift one leg, return to floor, then the next, and "March" 250 steps

Still on back, Knees bent and together, lay them over to touch the floor, hold for a brief count and then do the same on the other side - 50 reps, 25 for each side

Arms behind head and Knees bent do a modified crunch sit up. 10 reps

Same position but this time touch left knee with right elbow, then right knee with left. 10 for each leg

Laying on back, place a belt or strap over your instep, holding the other end, and raise leg perpendicular in the air. Apply modest tension and hold for 45 seconds. Repeat with other leg. Do each leg 3 times

Standing with my hands on a dresser, kick each leg backwards at a 45 degree angle, return foot to floor, repeat. 10 times each leg, then switch, then repeat cycle again, 3xs total.

At one time I was doing a 10 minute "wall sit".

My PT started me on these several years back and I continued, adding reps over time.

I really look forward to starting my day doing these now. Never miss a day.

Three mile walk daily, weather permitting but I've always walked..

Mine is on-going over many years. I have had two major back surgeries, all the injections that can be done, many PT sessions, and gentle chiropractor treatments, tractions, and now I am facing the possibilty of another back surgery. Although it isn't sciatica...been there, done that...I have pain and burning in the back of my upper thighs like someone rubbed sandpaper on them. My Laminectomy did’t go well and a long recovery time. The neurosurgeon wants to do the "plates and bolts” but after visiting with his PA, I was told at 80 years of age, it would be a ”crap shoot” if I would have any relief and could be worse!

I need to have some thoughts...what are yours?

(Thanks, Lucille!)

foodonastump...good wishes to you. I truly hope you find relief...constant pain wears you out and ages a person beyond their years. I have had all my knees and hips replaced, so if you need a knee replaced, I would advise you to do it...it‘s easier than back surgery...or at least, for me.

Pilates, stretches and my chiropractor. I have degenerative disc disease and scoliosis.

I've had sciatica (not an experience I ever wish to repeat) and have various back issues, mostly degenerative and arthritis-related. Injection for the sciatica, and exercise for the other issues. I found physical therapy useful in that the physio taught me exercises to use at home on a daily basis to strengthen the core muscles. Handling back problems is not a "once and done" type of thing, it's more a "constant maintenance" thing. Tai chi is also good (and not just for back problems). The thing I have found most helpful is hydrotherapy, with individualized exercises laid out by my physio. Nothing like working the body in warm water!

I have sciatica that is mostly controlled by PT. But even with PT, I was having trouble driving. A friend who has similar problems recommended this cushion. I can now drive without any pain. https://thecushionlab.com/products/ergonomic-seat-cushion?variant=32058071941233&currency=USD&utm_medium=product_sync&utm_source=google&utm_content=sag_organic&utm_campaign=sag_organic&cmp_id=16166621419&adg_id=138434230252&kwd=&device=c&gclid=EAIaIQobChMI_KzBrNuw-AIVbsLCBB0QugAvEAQYASABEgLN2_D_BwE

I used to get sciatica really bad on my right side and had guided outpatient steroid injections as my tailbone had been broken twice as a child . They need to miss the inny bone. Mine was caused by my arthritis inflamation affecting the scoliosis - lean into my nerves. Pilaties also helped a lot. Today I have fullout spine pain from standing/cooking. If it’s not one thing it’s another. When my pain is this bad it really affects my concentration.

Until I got very serious and careful about my movement and posture, debilitating pain events (a la "I threw out my back) happened about once a year and kept me on the floor for several days each time until the extreme discomfort passed.

This is my story as well. I changed the way I sleep (I used to sleep on my stomach, which is the worst position for your back) and my posture in general. I got myself a really good computer chair and sit in it the right way, i.e. so that I'm not slouching and craning my neck forward.

As long as I'm attentive to these things, I'm pain-free. But it took many years to figure out. I wish I had known in my 40s what I now know in my 60s.

Jrb, thank you so much for the detailed explanation. I will add this to my routine. I already do the wall sit, and the varied crunches. What's a few more moves :-(

A lot depends on your specific issue. I have a congenital defect at L5-S1, and the low back twists where you drop your bent knees to one side and then the other that are often done in yoga and recommended for low back pain will actually worsen my condition.

I think that's the biggest problem with back issues...there are lots of pieces and parts, lots of muscles and nerves and bones and discs, lots of potential structural defects with arthritis, stenosis, swelling, inflammation, etc. So what works best for one might not work for another. I'm a fan of the Nutrition Action Letter and this month's had an article about back pain. They went through the litany of treatments and reviewed studies done on effectiveness...chiropractic, acupuncture, shots, PT, surgery, drugs...and their conclusion: some seem to help some and not others on all treatments including surgery. There is no one answer. I've had friends swear by ice, some by heat. I've had a friend who swears by her cushion, another by her body roller. I also have a friend who is completely bed ridden from nerve damage to both legs from spinal stenosis. Nothing helped her.

Also, there is a wide variation in the quality of the service provider. There are good and bad docs, good and bad surgeons, good and bad chiropractors, good and bad PTs, good and bad acupuncturists, so even if that's the right solution, you might not experience success if the provider is a poor one. One friend went to a 2nd physiatrist who said the reason the first shot in the back didn't work is because they put it in the wrong place...and nicked the nerve in the process. Thank you very much.

My approach has been to give it a try and keep working on it in the hopes of finding a solution, starting with the lowest risk/least invasive. Right now I'm doing acupuncture after having tried chiropractic and traction treatments. Have an appointment to start PT in a couple of weeks. I trust persistence will pay off...and if not, maybe it'll resolve on its own despite if not because of my efforts.

My sympathies to all who are suffering from this terrible pain.

One thing that really helps my back is a move my acupuncturist gave me... a way to do self traction at home on the low back. I lay on the floor, knees bent. Then lift up the hip about an inch off the floor, doing an anterior tilt of the pelvis. It feels very much like the spine is in a sling from the hips down to the floor. Depending on how high I lift, I can put the stretch right where I need it. So far, it's been the only thing that's provided much relief. I also do a daily mindfulness meditation which helps with coping with chronic pain.

Sad to say, it's some comfort for me to read all this. Misery loves company, huh?

I thought a person 'came with' scoliosis until I was diagnosed with it at age 79 -- during a consult with a neurosurgeon about spinal stenosis. The surgeon prescribed PT, and that has helped...to a degree. However, at 81, my bones continue to deteriorate. Now I have stenosis in my neck as well as the earlier lumbar area.

I sympathize with you, just_terrilynn. Standing is *the worst*! I'm OK in the morning right out of bed, but I can only stand in the kitchen, making breakfast (coffee, berries, cereal, etc.) for five minutes before back pain forces me to sit down. (You should see how fast I can do those kitchen chores, racing the pain!) Then I'll take a Tylenol-4 and can resume life for a while once it takes effect. Why don't I take the pill first thing -- because that doesn't help. I have to endure First Pain, *then* sit while something 'crunches' and realigns in my back.

I do mostly stretching routines. The scoliosis limits some of that. I've always had good posture...ballet until I was 16. It didn't prevent the deterioration.

I had a bad attack of sciatica, from a herniated disc. So bad I thought I might need surgery. But walking and back exercises recommended for sciatica cured me. Sitting or standing for long periods is to be avoided as much as possible. Even good ol' walking is helpful.

I use the pain patches prescribed for my ankle/foot pain on my back when it gets really bad. It's Diclofenac Epolamine 1.3%. I recently had my primary physician renew it because I find myself using them more often these days.

I've no issues with low back pain since the only, very painful episode 34 years ago. I learned then the importance of both keeping my core strong, good posture, and good body mechanics (movement) along with the importance of keeping weight off my stomach.

I do have issues with a neck injury that came from a patient assault - more exercises (taught by PT, but reinforced by Bob & Brad on youtube - love those guys!), learning what can trigger it (looking up and reaching up at the same time, so I have learned to tuck my chin in as I tilt my head) and occasionally cervical traction (device bought on Amazon) keeps that under control.

Funny this thread appeared as I’m currently dealing with low back issues. I have an MRI scheduled on Tuesday. One of the players is lumbar spinal stenosis…ugh. I also have moderate degeneration of the lumbar facets. I have been researching the last two nights and ran across some great you-tube videos with Dr. Stuart McGill about low back issues and am contemplating buying his book Back Mechanic that is written for the layperson. If anyone has read the book and has any feedback I’d love to hear. He has done years of research and promotes a scientific basis for exercises and daily posture that is geared to your specific pain issues. He is really interesting to listen to.

I saw my dr last week regarding pain along the outside of my thigh. She said it was probably myalgia and scheduled me for bloodwork. My knees also bother me on and off, when it's bad I can't navigate the stairs to the ground floor unless it go sideways down them one step at a time. X-ray done for that.

Bloodwork came back negative, and x-rays show I have mild osteo-arthritis. She asked if I needed a cane, or if I can walk. Never a cane and I generally go out walking for an hour daily, through the trails or around the neighbourhood. Plus going up and down the 3 flights of stairs multiple times/day. So she said I don't need cortisone shots. Yep, not going there.

My brother was an athlete and loved running and doing triathlons. He ended up by needing a knee replacement in his late 50's. He didn't do well with it, because if he was to do exercises on it for 1/2 hour, he thought an hour would be better. And he made it worse.

He no longer runs as cycling is better for his knees. He bikes 4 hours each day. Last year he rode over 13,000 km all over the place.

I've only been diagnosed with some degenerative, per-arthritic conditions in my spine, perhaps tied to work and heavy use in gymnastics as a youth. I've had back pain and sciatica (the latter may be related to a detached hamstring).

I've found specific stretches yelp (you can find some PT and DO videos on youtube) that specifically target the band where tightness can lead to pressure on the sciatic nerves. It is difficult to target in normal exercise or stretches, but this solution may be unique to certain causes. For the back pain, I do core work and some additional dynamic stretch/mobility work. This helps me by strengthening the muscles that hold the spine, relieving pressure on the spine and the dynamic stretches seems to encourage mobility. The two different circuits are not hard on the knees or lower body, but includes a lot of statics hold as well as more dynamic work (upper body swings, reaches and mountain climbers). I tell myself, If RBG could do planks well into her 80s, I can do a small circuit of planks. If for some reason I don't do this for a week, the pain flares up. Of course, this is not suitable for everyone and also, weight loss, if an issue, can help as well.

I don't take any medication by doing the above. I even stopped taking my glucosamine/MSM supplements (I took them for a while and they helped).

I know this sounds silly, but my husband's knee pain improved by a great deal when he bought new walking shoes. He walks for 20-30-minutes, three, or sometimes twice a day.

I had a couple of very painful bouts of sciatica 10-15 years ago. I credit Pilates to the fact I've not had any more problems.

Pilates exercises are designed to both strengthen your core and also stretch muscles with very controlled, low-rep exercises that a good practitioner basically matches to what each person's body needs.

I've been fortunate to have had excellent Pilates teachers (I do classical Pilates only) who literally ask before every session 'how's your body' and then LISTEN to the answers and match the work to the need.

I'm a huge Pilates advocate. It can be helpful for such a range of ages, physical needs and conditions. Unlike yoga there aren't positions and exercises that seem to be problematic because again *good* Pilates work fits itself to what the body requires, not the opposite.

sjerin, not silly at all, in fact excellent reminder that our shoes can make a huge difference in many parts of our bodies.

Stretches! Stretches! I often get lower back pain because of my job. I'll do some yoga stretches often even before I get out of bed. And my feet and legs are incredibly painful after walking 8 hours. I'm fine as long as I don't sit down. LOL So I have a roller that I use for my feet while I'm sitting to stretch out the facia on the bottom of my feet. Seems to help a lot. When all else fails: Naproxen. ;)

@Jasdip I am surprised the MD didn’t tell you that pain in the outside thigh , which can extend to the ankle when very advanced, is due to the I T band. The other key indicator is walking sideways down stairs. I have been a runner since 1978. I had IT band problems in the late 1990’s. Never again after doing the proper strengthening.

If you belong to a gym you use the seated leg exercise that has you squeeze your legs together with weight and then press them apart with weight. It only takes a couple weeks and the pain will be gone . If you dont have this equipment lie on your back knees bent or sit on a chair feet on floor then put a thickly folded towel between your knees and press firmly and hold release 10-12x for 3 sets. Next Lay on your side with knees slightly bent a weight on the outside of the knee area and raise and lower the upper leg same repetitions. There are more exercises online. This is an easily fixed problem due to poor muscle tone. All ligament and tendon problems are due to weak musculature support. Everything works together but requires a good support system.

adductor/abductor machine example https://www.bodysolid.com/home/giot-stk/pro-select_inner___outer_thigh_machine

I had never had back pain until 3 years ago when we were moving from the place on the bayou to here. A friend and I were carrying one of those old enamel topped kitchen table down the steps....7 steps. On the last step, I slipped and fell, landing on my back on a concrete pad. I was in intense pain, but didn't go to the doctor because it was the last day and the move was 175 miles away. I suffered with pain and spasms for about 6 months. I took some Ibuprofen and hot showers, which helped a little. Eventually it quit hurting.

I went for a bone scan a year later and the doctor said I had something wrong with a disc or something. I honestly don't remember. I told her I had no pain and I unload sacks of feed and carry hay bales almost every day. She said something about me pushing thru pain. I couldn't convince her I have no pain, so I gave up.

Now if I stand at the sink for quite awhile or sit for very long or even stand in one place for awhile...my back will start to hurt, but I think that is more common than not. So when that happens, if I can lay flat for about 10 minutes that usually takes care of it.

I unload 16 fifty pound bags of feed every week....I don't think it has hurt my back.

Kathsgrdn -- Tell me about the patch you use. I've used the over-the-counter lidocaine 4% patches on my back for years. I also use the Salonpas menthol patches for neck pain. How do these compare to the diclofanac epolamine 1.3% patches? (Couldn't find much by looking them up.)

Chisue, be careful with Voltaren-like creams/patches. It can have some side-effects for some people that should be monitored. Just check with your doctor.

sjerin -- Thanks for the warning. My internist recommended the lidocaine patches, which still help most of the time. I find the Salonpas lidocaine superior to knock-offs. I never tried Voltaren, but it did nothing for DH's sore knees. (BTW, we now think his knees get sore due to tiny tremors at night -- detected in his sleep study. He had 95; under 50 is normal. He doesn't have sleep apnea.)

Chisue...if he doesn’t, your hubby might benefit from sleeping on his side with a pillow between his knees...mine get very sore if I don’t.

phoggie -- DH and I have needed 'knee pillows' when sleeping on our sides since middle age. He now sleeps on his side with knees raised toward his chest but with lower legs almost straight out. The curl from the hips opens the spine, easing pressure on the spinal cord. The knee pillow lessens pressure between the knees. He has less knee pain the less they are bent. The object is to create an "L" shape with the body, not a "Z", where the knees are tightly bent with the feet tucked back toward the buttocks.