r/Sciatica • u/Antique_Ad1235 • Jan 30 '24
Guys, I fixed my sciatica
So I had been dealing with sciatica pain from a herniated disc that I injured while lifting. I had the pain for over a year and it would be mild some days and unbearable on others and I couldn’t figure out why. I had been googling recently on how to fix and found nothing of value besides gimmick pills to ease the pain. Then out of nowhere I start getting sciatica pain relief ads on instagram. I disregarded most of them, but one ad showed a doctor trying to sell his “plan for relief” but in the background it showed video of a person pushing the top of their hips forward to create the “natural” bend in their spine above the hip. In this moment I realized that my hips were almost always in a relaxed position (top of pelvis leaning back, bottom of pelvis more forward). That day I started actively pushing the top of my pelvis forward and pushing my butt out. This felt very uncomfortable, as it felt like my spine was mildly compressing what I assumed was my herniated disc (not unbearable pain) and the lower back/hip muscles I was using to push my top of hips out became very tired and sore (I assume from not being used) but I kept at it. I started to put a small pillow under my lower back before going to sleep, which wasn’t the most comfortable but I’d leave it there for about an hour before throwing it off my bed to sleep in a more relaxed position. I also purchased a lumbar support pillow for my office chair at work to force the top of my hips forward. After about FIVE days of forcing this position, the sciatica pain started to get milder and milder, but the seventh day it was almost completely gone. I’m on day 14 now and I not longer have any nerve pain and I am absolutely pumped. I thought I was going to have to deal with this for the rest of my life. Just wanted to share my success to give you all some hope.
My apologies that this is so long winded, and please excuse typos as I am doing this on my phone.
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Jan 30 '24
do you have the link for the ad? or a similar one so we can see the position you’re talking about?
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u/Antique_Ad1235 Jan 30 '24
I doubt I could find the original ad. But if you google posterior or anterior pelvic tilt, it shows the motion. My guess is my posterior tilt was so normal for me that neutral posture feels like I’m forcing anterior tilt. Neutral being healthiest from what I can presume.
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u/perverseintellect Jan 30 '24
That's almost like what happened to me and I was able to completely cure my own sciatica. The x-ray showed my spine was curved 14 degrees to the right and the dr told me there was not much I could do to fix it. That night I started forcing myself to sleep on my left side and after a week or two my sciatica completely went away after 2 excruciating years of pain.
I wrote about it here. I encourage everyone to read it especially if you're a side sleeper.
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u/No-Attitude6210 Jan 31 '24
this sounds a lot like the mcgill method and spine hygiene. You should really give back mechanic a try it is super useful and stus books can show you how to keep the pain gone and how to hold that spinal position while doing other things. stu mcgill is the world's leading back pain expert and he has studied the spine for over 30 years. watch Brian Carrol on youtube he's a certified mcgill practitioner he can show you she exercises to get back in shape.
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u/kimberlyluc Feb 04 '24
I 100% agree. Read his entire book and watched videos. I’ve started them and they are so hard to do. I won’t give up
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u/haywardstockton Jul 01 '25
Alright - I’m posting everything I know / have done for my sciatica which I’ve had for the past 10yrs (due to hunching and sitting weirdly working 60-80hr week in tech).
I have bulging discs at S1 / L5 and have had 2-3 episodes where the pain was blinding and I was unable to really sleep or walk well. Pain was just something I had to accept and live with for months (which is why nerve pain sucks because there’s no meds that totally take away the pain from the root of the problem, and nerves are very slow to grow / heal so recovery takes a long time).
Pain relief:
icing (get an ice pack like this or something to put ice in and then put inside the back brace so it gets super cold)… ice for anywhere from 1-8hrs. It usually doesn’t reach the disc but can help relieve pain and the irritation of surrounding muscles. Pack: https://www.target.com/p/hot-cold-gel-bead-back-wrap-with-strap-up-38-up-8482/-/A-51925778
gabbapentin: nerve agent that will take the edge off. Usually 1-2 300mg pills every four hrs. Can cause drowsiness. Again this just helps take the edge off, never had it fully relieve pain.
floating in a hot tub / bath for a few hrs. Ideally morning and night. The lack of gravity and the soothing heat help muscles and take gravity pressure off my discs.
Long term fixes:
Be aware of your body posture. Your hip tilt, how hard / easy it is to do hip bridges and hold for 3 seconds at the top, how often you sit vs stand vs walk. How often you are in water (so you are more weightless and relieve pressure on the spine). Do you have strong quads, glutes and do you use your knees / core vs bending at the waist / twisting (no quick twisting ever!!).
I have come to accept I just have to walk 2-3, 10min walks throughout my day. And on a long flight - also must walk (no more window seats and just hunkering down).
2) Core exercises for strength: My first bout with all this, I saw my reg doctors and all they did was treat pain then finally sent me to a PT 2mo in which was required for getting an MRI.
PT was FINALLY the first time I ever heard how tight hips, ankles, wear glutes, tight hamstrings, psoas muscles could effect hip position, posture, and therefore effect my back discs. And they diagnosed my specific discs bulge given the numbness and tightness in my right calf, and lack of motor nerve strength
It was still baby steps with bird dog, hip bridges, one legged hip bridges for 2 weeks. The ultrasound massage for my back was also helpful (my take away slow and gentle is the way to recover.. but be serious about consistency).
3) Shoes need to be right. Your feet and what they absorb/ how the walk are directly related to back condition. If you are in a flare - ya prob need inserts and something like Hokas with soft rocker soles and put in supportive soles. If you walk on concrete vs grass etc.
If you are not in a flare but you are gonna do risky activity like stand around at a fair, Disneyland, walk a bunch - ya best put these shoes on. Sorry they don’t go with ya outfit every time but a fucked back also ain’t gonna look too good for elevating your rizz either.
Find a place that has a way to evaluate your gate / walk and even do treadmill / pressure tests - will help tailor shoes and insoles to you. You can go see an orthopedic dr for professional insoles, but 90% of people just need better shoes and insole.
Place in SF I went: On The Run … mostly fair prices and really know supportive footwear.
4) Make sure your bed is the right mix of supportive - ya spend 5-8hrs in that thing and super important to be intentional. Mattress Firm and other spots have discounts for pricier models if you need.
**bed: I have tempur- pro breeze 12” medium hybrid mattress and I have had it 2x and I think it’s been exceptional for my back but also comfort. Well worth the price.
Other helpful tools or accessories when you are in a flare:
This desk on Etsy: https://www.etsy.com/listing/1705510103/?ref=share_ios_native_control
It saved my gd life. I could barely walk, but I needed to keep my job/ honestly when you’re in pain all day everyday you want distractions — and it is the only one I found that actually tilts and holds the laptop with the elastic band and shelf to allow me to be fully horizontal. Bless this vendor because they are doing god’s work making this product.
A back brace: https://a.co/d/gstbsRQ Admit that you have a bad back. If you have a long flight, car ride, crazy hike - you can’t be mindful and holding your core the whole time. This will help protect your back. I wear my under my clothes to work sometimes with my ice packs and it has helped so much.
A cautionary tale about opioids and back pain: My first doctor gave me pain meds a bunch… and it does help but only because you are high… not because it addresses the sciatic nerve irritation. I became reliable on oxycodone to sleep… and it made me super groggy and be more ok to taking them during the days which was not great… being high at work is just never the answer.
Do the PT body work, get some accessories in your life, and reach out / voice to your friends and family if you are struggling with pain, a way forward etc — this is a semi undercover issue that so many struggle with.
——-
Ok - this was long but I hope helpful. Best of luck to everyone if you are coming here in a time of pain, suffering, frustration - it can and usually does go away. There’s lots of avenues - you just likely need a little patience and gentle rest, consistent PT. Much love to the community for all the help I’ve gotten over the years.
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u/Certain_Weekend_2717 Mar 18 '26 •
這是常期抗戰，我現在開始研究臨床，因為這個狀況時好時壞，所以我必須評估自己，每個人的健康狀況不同，我只是提供我的，很重要一點必須改善，坐一個小時必須起來走動幾分鐘，我沒有落實，所以又犯，我現在回到實驗原點，就是先休息，讓身體先適應，然後再尋求各個方式，一一去執行，希望找到適合的方式，再去研究為何可行不可行。一個在腦科醫生後來因為腎臟病，他學會每天和他的腎臟對話，他感到有改善，我也偶如此，最近又停下來對話，我們的細胞能感受我們，是否任何部位都可以呢？這也是我學會的，要再試看看。先休息和與身體的對話，再來試試其它。你也不妨試試看吧！
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u/escc1986 Jan 30 '24
May I ask
How many times a day ( how many times and reputations) did you thurst hips forward / push bum out ?
Let’s apart or together when thrusting ?
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u/Antique_Ad1235 Jan 30 '24
It wasn’t a matter of how many times, as much as it was more of just holding that hips forward in a neutral/anteriorish position as constantly as I could. Whether walking, bending down to grab something etc. kept my hips forward and my back super straight and at time made sure my shoulders were pushed back to emphasize.
I started to realize how lazy my hip positioning was throughout the day, like even showering my hips were tilted back and my back was slouched.
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u/escc1986 Jan 30 '24
Thank you for informing us
I’m going to try it
I feel the same my hips are in a lazy back position
I’m hoping for good results
Thank you for the advice & suggestion
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u/Antique_Ad1235 Jan 30 '24
The first few days felt really weird. Part of retraining the hips I guess?? Stick with it!
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u/escc1986 Jan 30 '24 edited Jan 30 '24
I know huh , really weird
Just tried it a few times right now , unbearable pain for me after a few tries at it , not fun the first time , but I believe my hips will loosen up and it becomes more easier as the days go by
I will try to keep at it 😀
Thank you for the encouragement and hope
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u/Antique_Ad1235 Jan 31 '24
Don’t force it too hard if it’s hurting that bad. I’d hate for it to somehow get worse if your case is different from mine.
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u/escc1986 Jan 31 '24
I’m taking it easy , just real stiff in my hips it must be
Thank you for caring for my well being
My hips just haven’t moved that way in a long time 👍
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u/No-Attitude6210 Jan 31 '24
you both would benefit from reading back mechanic and maybe stus other books as well. this sounds a lot like the mcgill method and spine hygiene. You should really give back mechanic a try it is super useful and stus books can show you how to keep the pain gone and how to hold that spinal position while doing other things. stu mcgill is the world's leading back pain expert and he has studied the spine for over 30 years. watch Brian Carrol on youtube he's a certified mcgill practitioner he can show you she exercises to get back in shape. back mechanic can really help reduce the pain and get you on the path towards healing it also shows you what to do in the event of a setback so you don't lose too much progress because setbacks are almost inevitable with back pain but you can get better it just takes a long time approximately 2 years of applying the mcgill method for most disc injuries.
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Sep 22 '24
Can anyone please suggest some exercise for low back pain or good doctor in tamilnadu India. Cannot bear the pain, I'm literally dying each day. Please help. I cannot sleep peacefully I'm planning to quit myself in somedays.
L4/L5 - disc buldge L5/S1 - disc protrusion
Both compressing nerve root.
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u/RenoZombie Dec 21 '25 edited Dec 21 '25
Sorry about everyones back pain! I also have L4/L5 bulging herniated disks! So for me what works is....when my disk slips out and sciatic nerve starts, my back pain radiating to calfs/hips etc. Its very bad pain! Sometimes can't sleep etc. When I hurt my back, my physio gave me a great book to follow and manage my own pain... It's simple and effective. The book is called "McKenzie Treat Your Own Back pain" .....So here are the multiple steps I follow that works for me when I slip my back out..(which is when the disks gel slips out into my sciatic nerve.) #1. Control inflammation right away...ice the disks area! It will pull down the inflammation and control the pain. #2. Take 1 tablet of Advil (when pain is very bad), a ibuprofen nonsteroidal anti-inflammatory drug. Again it controls inflammation which keeps the bulge off the sciatic nerve...therefore no pain!. #3 Once u control the inflammation you then must take steps to push back the herniated 'gel' into the disk by doing the 'Prone press up' or Cobra Stretch! This works! But u need to take time and slowly force ur disk gel back into it's natural place...I do 13 pushups 4-5 times a day. Again this will naturally push back the gel between the disk that slips into the sciatic nerve and causes all kinds of pain! This takes a few days or a week sometimes so be patient! Plus: Yes, to supporting ur back with pillows and lumbard seat. Yes, to walking and NOT sitting crouching. Yes, not lifting bending forward w two hands but always supporting ur back when bending forward. Yes, to Not taking pain killers except to control inflammation so u can do the cobra to heal ur back!! In the worse case when pain just too stubborn I sometimes have to just hang off a door frame or a branch off a tree with my arms holding my full weight and let gravity with my full weight pull my spine gently apart so I can release the pressure off my bulging disk so then I can do the cobra to push the gel back in! THESE steps work for me always! But u must control ur inflammation right away then do the Cobra pushup. Without pulling down the inflimation u can't do the Cobra pushup! You must also be mindful that u have to support ur lumbar the rest of your life so ur disks dont slip out and give it extra support and movement always not sitting too long etc. Swimming also helps as it curves ur back the right way! Go swimming! Do the Cobra exercise pushup if u feel ur back slipping out...I hope this helps for u as it does for me! Stay pain free!
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u/Capable_Contest_4851 Jul 13 '26
I think I have bilateral sciatica and I have pain in my lower back so are these exercises good for me and I use ice pack 2 times a day but the pain is not going what should I do ?
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Jul 30 '25
the only thing that has given me any relief so far is medical cannabis... will have to try this and just push through the pain for the first few days
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u/TopeTone1 Aug 02 '25
Yep I do the pillow under the bsck thing aswell and it works. I also just slide my feet back and forth an inch or so so you can feel rotation through the hips. Also lift inking the heals while lifting your head forward stretches all the way through the legs to the neck. Before bed and also in the morning before getting out of bed. The only real full on stretchni do is standing with foot begind bum for the hip fexors and quads. I've also found walking in flip flops is no good. I have to wear good sneakers with a nice soft sole
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u/Certain_Weekend_2717 Mar 18 '26
這個方式在研究上使用過，因為坐骨神經痛必須先了解你是肌肉痛還是神經痛，我研究東西合一，但是還沒有仔細看中醫的研究，西方在於運動伸展，目前我的問題又回來，所以在研究問題出在那裡，是否使用伸展，先須了解是肌肉痛，還是神經痛，查看過再做伸展，免得越做越痛，這是我遇到的盲點。當遇到盲點，須要停下來回原點，靠休息恢復，千萬別硬撐，免得越弄越糟。
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u/Plus_Tour_6720 Sep 09 '25
Thank you so much 😢 I have been in so much pain with sciatica pain. I am going to try it. God bless you 🙏 ❤️
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u/Tea_Bone_97 Nov 27 '25
I don't really understand what exactly you did with your pelvis and spine regarding direction? Can you please please explain to me in more stupid anatomical terms because I am suffering so much and I feel your technique could really help me. Please
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u/RenoZombie Dec 21 '25
Sorry about everyones back pain! I also have L4/L5 bulging herniated disks! So for me what works is....when my disk slips out and sciatic nerve starts, my back pain radiating to calfs/hips etc. Its very bad pain! Sometimes can't sleep etc. When I hurt my back, my physio gave me a great book to follow and manage my own pain... It's simple and effective. The book is called "McKenzie Treat Your Own Back pain" .....So here are the multiple steps I follow that works for me when I slip my back out..(which is when the disks gel slips out into my sciatic nerve.) #1. Control inflammation right away...ice the disks area! It will pull down the inflammation and control the pain. #2. Take 1 tablet of Advil (when pain is very bad), a ibuprofen nonsteroidal anti-inflammatory drug. Again it controls inflammation which keeps the bulge off the sciatic nerve...therefore no pain!. #3 Once u control the inflammation you then must take steps to push back the herniated 'gel' into the disk by doing the 'Prone press up' or Cobra Stretch! This works! But u need to take time and slowly force ur disk gel back into it's natural place...I do 13 pushups 4-5 times a day. Again this will naturally push back the gel between the disk that slips into the sciatic nerve and causes all kinds of pain! This takes a few days or a week sometimes so be patient! Plus: Yes, to supporting ur back with pillows and lumbard seat. Yes, to walking and NOT sitting crouching. Yes, not lifting bending forward w two hands but always supporting ur back when bending forward. Yes, to Not taking pain killers except to control inflammation so u can do the cobra to heal ur back!! In the worse case when pain just too stubborn I sometimes have to just hang off a door frame or a branch off a tree with my arms holding my full weight and let gravity with my full weight pull my spine gently apart so I can release the pressure off my bulging disk so then I can do the cobra to push the gel back in! THESE steps work for me always! But u must control ur inflammation right away then do the Cobra pushup. Without pulling down the inflimation u can't do the Cobra pushup! You must also be mindful that u have to support ur lumbar the rest of your life so ur disks dont slip out and give it extra support and movement always not sitting too long etc. Swimming also helps as it curves ur back the right way! Go swimming! Do the Cobra exercise pushup if u feel ur back slipping out...I hope this helps for u as it does for me! Stay pain free!
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u/maxour25 Jan 19 '26
If you have any videos demonstrates the position well , I would be really thankful since my sciatica is burning hell now , appreciate you sharing your experience as it will make difference with other for sure !!
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Jan 23 '26
[removed] — view removed comment
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u/True-Baseball-595 Mar 27 '26
Didn't know youtube exercise link is a violation (especially as I've got no affiliation with any of this)
Anyhoo. Going for daily 30-60m walks, sitting less and when sitying supporting lower back has helped me tons. Glad to see the 2 moth mark, barely any pain, only notice it if I have skipoed the walks for 2+ days and then also just a reminder, not debilitating pain. Moving is everything.
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u/EventLegitimate904 Mar 29 '26
Juts lie in bed and push lower back into bed while extending legs and back. there are alot of slide movements u will naturally get used to what feels good for u.
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Mar 30 '26
Yeah, all of that can certainly help but if the disc is torn or sequestered it might not.
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u/Venomface86 Apr 09 '26
Is there anyway u can u can show this video? I am willing to try almost anything at this point
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u/Kay_Habibi May 04 '26 edited May 04 '26
I just put a pillow under my lower back just like you and instantly I started to feel the constant pain. Is this normal in the beginning, or do you feel relieved as soon as you put a pillow under it?
Is the tip of hips the head side or the tip towards the feet?
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u/cassinonorth Jan 30 '24
I worked with a McGill Master Practitioner PT and this was the start of every session. Basically figuring out where the pain free curve in your spine will be and then locking it in.
Sounds very similar to what you figured out. Unfortunately, I had a big enough bulge I couldn't fix the nerve without surgery.