Should I Deadlift and Squat with Sciatica?
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- Опубліковано 11 кві 2021
- In this video, we will cover the question of "Should I Deadlift and Squat with Sciatica?" The answer is more complicated that it may appear. See video. Sciatica is nerve pain in the back of the buttocks and leg (sometimes the calf and foot) which often increases with prolonged sitting, standing and walking.
Want more info? We have a free webinar that covers the different types of sciatica nerve pain you may be trying to fix. We cover sciatica in extreme detail in this webinar. Use this link to get access. bit.ly/3zZ9Vgc
#sciatica #sciaticapainrelief #sciaticarelief
To work with us, contact us using this link bit.ly/3zCBnzZ or call us 714-502-4243. We have online programs, virtual and in-person options.
Costa Mesa, CA www.p2sportscare.com
Dr. Gonzales & Dr Dawne of Performance Place deep dive into Sciatica. This video is for people who want to understand Sciatica very well. Sciatica is injury or irritation to the Sciatic Nerve, a long nerve that runs from your low back to your gluteal area all the way down to the calf and foot. It can feel like tightness or sharp pain or numbness and tingling. The Sciatic nerve is formed when several nerve roots coming out of the spine travel down the leg and come together to form a bigger nerve.
Often, there can be compression in the areas where it comes out of the spine, and that can cause the symptoms. Many activities can contribute to closing the bony hole that the nerve exits out of-causing compression. Some of these are daily activities like walking, or surfing. Activities with a large amount of spinal extension, or "arching" are the types of activities that keep these holes in their most closed positions, which can lead to other problems.
An Injury to a disc in the low back can also cause irritation or compression to the nerves that make up the sciatic nerve. The discs are little, "jelly-filled" pieces of tissue in between each vertebra and are right next to the spinal nerves that become the Sciatic. When the discs are injured, the "jelly" can move out of the disc and compress the nerve nearby. Different movements tend to injure the disc. Instead of extension or "arching" being a problem, the opposite movement is a problem. Bending forward, along with compression or rotation (turning) are the movements most likely to be injurious to a disc.
These two problems are the most common causes of Sciatica. To fix it, you must determine which of these two are your problem. There are some tests in this video to help you figure out which of the two is your problem and to help you differentiate from other diagnoses, such as Piriformis Syndrome. Piriformis Syndrome is one of the most common diagnoses confused with Sciatica.
Once you have determined what the primary cause of your Sciatica is, now you have to get rid of it. We have lots of videos about exercises for Sciatica or stretches for Sciatica that you can find on our channel. But the most simple piece of advice we can give for fixing this is: "Do What Feels Good". Remember, we are not looking for perfect, we are looking for progress.
There is a simple stretch demonstrated in this video that you can try today-and we discuss what you can do to keep it away in the long term. However you decide to treat this, make sure that you keep moving! The worst thing you can do for this condition is to let fear of movement get in the way of you physically moving your way to recovery.
Low back herniations, or lumbar herniations, are a very common injury we "fix" at Performance Place and they are the most common reason for sciatica leg pain. These injuries tend to follow similar patterns, and so we have decided to share two of the most common things that can help alleviate disc pain instantly.
Doctors Dawne and Sebastian spend some time talking about whether you can "fix" a disc or not, and what part MRI and imaging has to play in your recovery. They are the best at diagnosing the reason for your sciatica and helping you find sciatica relief quickly.
The Sciatic Nerve and Sciatica
The sciatic nerve is the large nerve of the body, composed of multiple spinal nerve root levels. It passes through the pelvis, under the hip external rotators (including the piriformis), through the hamstrings before splitting into two tributary nerves (tibial and common peroneal nerves).
The tibial nerve travels down the backside of the leg/ calf to the bottom of the foot. This branch is most commonly affected in sciatica. Sciatica in this region mimics plantar fasciitis, heel pain, metatarsalgia, and calf cramps.
The common peroneal nerve passes on the outer part of the knee, to the side of the shin, to the top of the foot, and even between the webbing of the toes. Sciatica in this region mimics peroneal tendonitis, shin splints, and ankle sprains oddly.
#SquatwithSciatica #lowbackpainrelief
I can tell you I started doing medium weight squats and my lower back sciatica has not given me a problem since.
Cool!
@@Performance-Place-chiropractor I can confirm this also.
20 reps squats at a weight you could do 25 if you pushed to the max.
Once you get stronger add a second heavier set for 15 then another heavier set for 10 then a fourth heavier set for five.
A good six months to build up is recommended.
Thank you for this. I just started working out with group lessons and was worried. but I did observe that my sciatica has not really surfaced which is great!!
Thanks for the suggestions, especially the “split the floor” technique. A great follow-up could be on stretches we can do to increase range of motion in the spine or other pre/post-lift flexibility exercises to decrease likelihood of sciatica.
We just added some new and improved videos on our playlist on our channel. Sub and get the new ones when they come out. Here is the playlist link. ua-cam.com/play/PL4ia_VsGiqb-oVLJ26FKqPQIr-1WGysZS.html
Thank you guys. Great info and conveyance to us.
Thank you !
The "spread the floor technique" was a great help. I went form avoiding leg day to monitoring my discomfort on leg day.
Niceeeee. :) When you are ready we have all of our exercises for low back organized in this resource. www.p2sportscare.com/product/low-back-program/
Hey, Love your videos and tips. Really helped me too. ❤️ Yan
Awesome! Thank you!
Thank you, God bless you 😇💖
Same to you!
Thank you folks😇❤👍✅
:)
I literally thought I rained my back on a 300lbs DL… my usual routine… but I was tired and trying to push my self. Five weeks of sitting pains went to a doctor they have me Prednisone and two days later gone!!’ Little stiff but I can actually sit down again, my lower back and my left nut don’t hurt anymore… wow what a difference I’m going to try and go back this week feeling 90% better.
If it comes back reach out to us. We can help you get rid of it without prednisone. info@p2sportscare.com
Wow thank you!!!
You're welcome!
How many months after can I start finally doing gym please tell me ...I fear of not doing workout @@Performance-Place-chiropractor
4 years after my first mild sciatica symptom had gone away and it got activated after a heavy deadlift a week or so ago and its been getting slightly better. Now with this video and trying the techniques the pains are gone for the most part thank you guys for the form suggestions, honestly. I'll be sticking to these movements from now on. 🤩
:) Check out the other videos we have on our channel about sciatica such as the ones on this playlist. ua-cam.com/play/PL4ia_VsGiqb-oVLJ26FKqPQIr-1WGysZS.html
@@Performance-Place-chiropractor thank you!!🙏🏼
:)
It seems like my pain actually feels better when I skwat and do heavy kettlebell swings but I can only do them a few times a week.
:)
Thank you for doing this video more knowledge in this. I love deadlifting. No more russian twists for me though. Big no no. 🤦♀️ I did notice though weightlifting and strength training has increased my recovery time. Only been a few days pain and almost gone now. Thank you Jesus. 🙌🙌 as compared to the last time flare up it took a month.
You got this! Glad you liked the video. We just released an article on sciatica that should help you understand what needs to be done. Enjoy. www.p2sportscare.com/articles/spine/what-sciatica-feels-like/
@@Performance-Place-chiropractor I do have a question though. If you were born with spinal bifida occulta could this be the cause of sciatica nerve problems? 🤔
I would not have a lot of knowledge in that field
❤❤❤
Spreading the floor is a good Q….I like to use torque with my clients💪🏻
Right on
I'm watching this cos my boyfriend's got sciatica and he's out gardening lifting heavy tree branches in2a sac then carrying to a van. He comes home with lo bac pain and shooting pains down his legs but it's his job! He even does it4free2help older people in our local area as it's outdoor work he enjoys😥😥 I can't stop him working!! He's only55 but has worked hard ALL his life. If he's carrying tummy weight is that aggravating his lo bac pain?? He's strong and fit but has a right shoulder arthritis issue devil's claw is really helping him! He's also had a few injection in hosp at right side his lo bac. Dunno what it is. Probly pain relief like cortisone?? It's temporary pain relief I believe!!
We just released an article on sciatica that should help you understand what needs to be done. Enjoy. www.p2sportscare.com/articles/spine/what-sciatica-feels-like/
I have the problem at Romanian Deadlifts that when I go down only something in my left ankle trhough my calves feels tight. I think its the sciatica nerve. What can I do to fix this?
Good question l. We may need to help you rebuild a hip hinge pattern if this is what the cause was. A movement assessment and learning more about what’s going on will give us a better understanding of the best starting point though. If you’re open to doing a Discovery Session (link in description) we can see if we can build you a customized program to help out.
Doing deficit DLs actually was pain free for me unlike board pulls (less ROM). I think it's because with earlier starting point during deficits I am able to create tension better.
Thats kinda odd huh?
@Performance Place Sports Care & Chiropractic getting propper tension is harder on rack pulls for me - feels like a different lift idk
Tension can be driven from grip on both
Bro do you get glutes pain during deadlift too?
Sounds like a problem if you do. You should just feel “the heaviness”
I want to ask you a quastion. I have lordosis and left hip leg pain. Is it because lordosis ?
And does lifting weights increase them?
If you answer these quastions ı will be very happy
I wish I could answer that now but I need more information. Maybe and maybe not... Come see us. We are pretty good at helping people through it. Info@p2sportscare.com or call 714-502-4243
I’ve been hurting after doing heavy squats.
We can help you with that!
I want to be able to lift weights and build muscle this sucks. This sciatica shit is so annoying I’m only 24. I developed pain in my hip and I’m taking prednisone rn but I’m wondering will I be able to deadlift or squat again after it “heals” ??? Everybody is making it seem like it goes and comes I’m kinda scared. I got body goals to reach and I wanna be healthy and strong smh.
This sounds like something we can help you with, if you’d like our help. On our UA-cam channel, we have a lot of different videos on this topic separated out in playlist. There is probably even a suggested video at the end of this one. Nerve pain be the most painful experience anyone can ever have. It’s super common to have fear or apprehension associated to getting back into activities that bother it. But to be honest with you, most people can get back to the things that bother it, but they do require a bit of personalized coaching and reassurances that the exercises that they’re picking are actually safe for them. With the right treatments, most peoples bodies will get back to feeling 100% but the problem is that most people will still have some apprehension about various activities, exercises, and positions are safe for them anymore. I don’t suggest going through this on your own a professional. If you’d like our help, you know where to find us.
@@Performance-Place-chiropractor Thank you so much for your comment! I’m going to continue to check out your page and take it easy! I have faith that I’ll recover from this I just don’t want it coming back lol.
If you have the means come see us. It’s very hard for people to do DIY care. If you work with a professional then you would be able to identify what is safe now so you can go back to activities sooner.
Hey tbh same i deadifted and developed this pain in the hip that goes to my foot i was making such good progress and now the doctor has told me not to exercise for 3 weeks i am very scared that i wont be able to lift anymore can you plase tell me if you have recovered and started lifting
@@allthingsglow4265Hey I hate to hear that I know how you feel. I will say since I last commented I haven’t had as much pain. I was prescribed some steroids and pain pills for about 2 weeks and took it easy for awhile. Just stretching and hip band exercises. I am back to deadlifting and sometimes can squat but just lighter weight now with more reps. The banded clamshell exercise helps me a lotttt with pain in the hip area bc it strengthens those muscles and stabilizes your back. And glute bridges on the floor. Consult your doctor tho. And do some light sciatica stretches like pigeon poses.
Please, please, please do one on high volume burpees. Deadlifts used to be my thing, but that ship has sailed. I have modified my workouts into high volume calisthenics. However, I have found that I am still injuring my back with the repetitive motion.
We have one on our channel on Burpees already. Sub and search! or better yet just work with us directly for it :)
Focus strengthening the core
Stiffness should be tuned to the appropriate task or lift. Bracing all of the time has its own risks
Does walking help with spinal stenosis, sciatica and degenerative disc disease due to a severe care wreck ⁉️❤️ and ✝️🛐 s
Would you like some help getting through this and figuring out what to do? Sounds like you have a unique situation... its beyond a UA-cam video. Email us info@p2sportscare.com
Squat isn’t painful but deadlifing is
Yes that is super common with Sciatica. We have some other videos that you may want to look at. In this playlist link we have other types of sciatica that trigger with different movements. ua-cam.com/play/PL4ia_VsGiqb-oVLJ26FKqPQIr-1WGysZS.html
We also have a free webinar on demand for other details about sciatica as well here www.p2sportscare.com/webinars/
Enjoy
Are you a couple? You have so much chemistry. Thanks for the video, subscribed.
Nope
@@Performance-Place-chiropractor haha sorry, well you have good chemistry as teachers then.
Thats why we work so well together!
Main symptoms of sciatica?
check out our webinar on it. its free bit.ly/3fasELH
I just did 10 squats body weight and my sciatica pain came running back to me which I have avoided for two months...... The pain is horrible so I think unfortunately I have to stick to leg machines when I'm doing my leg workout in the gym
It all depends on form. Reintroduction of exercises can come within a few days of injury onset but they tend to need to be coached. If you want direct help reach out privately. www.p2sportscare.com/contact-form-youtube/ Just reference this conversation.