Exercises to do that won't strain the back?

[fuzzybabybunny]

So I've got a pinched sciatica nerve that is sending pain down my left buttock and thigh. Doctor says it's probably a result of a herniated disk. She gave me some stretching exercises, told me to strengthen my core more, said I should ice my back 5 times a day, and take a double dose of Aleve twice a day. I got this from probably doing deadlifts or cleans during a Crossfit WOD. Too many reps and sets and being tired and probably not focusing on form.

So what are some exercises that I can do that won't load the back? Doctor says nothing load bearing, which includes deadlifts and even push presses. Hell, she even advised against running due to the bouncing up and down. I'm thinking box jumps are out too.

I was thinking:

1. Flutter kicks
2. Hanging knee raises
3. Pull ups
4. Ring dips
5. Push ups
6. Ring push ups
7. Muscle ups
8. Bench presses
9. Flys
10. Air squats
11. Planks

Anything else you can think of? Maybe get enough to get a makeshift WOD going?

 

[SociallyChallenged]

Flutter kicks increase pressure within the discs as do leg raises. Avoid those. Are you being treated outside of your doctor for the sciatic nerve pain? It's not gonna go away on its own and can be a relatively easy fix with directed therapeutic exercises and muscular/postural re-training.

 

[fuzzybabybunny]

Flutter kicks increase pressure within the discs as do leg raises. Avoid those. Are you being treated outside of your doctor for the sciatic nerve pain? It's not gonna go away on its own and can be a relatively easy fix with directed therapeutic exercises and muscular/postural re-training.

I've had the sciatica pain before and it went away on its own, just not very quickly.

I guess I should shell out the money for a physical therapist?

 

[SociallyChallenged]

I've had the sciatica pain before and it went away on its own, just not very quickly.

I guess I should shell out the money for a physical therapist?

Well, I mean, it could be disc, disc + peripheral nerve impingement, or nerve impingement on its own. The thing is that it may be a little bit of everything. Optimally, the PT could treat you to control your core much better to protect yourself from disc protrusion and could treat any other possible impingements. Honestly, it makes a big difference to have everything clear, but do what you gotta do. It might very well be worth it to see a PT to avoid getting this again in the future.

 

[Howard]

Uh, leg extensions, bicep curls, I suppose? Really shitty exercises overall.

Although now would be a great time to work your grip strength!

 

[gar655]

"a double dose of Aleve twice a day"

Hmmmm, that kind of "advice" landed me in the ER with a severe case of gastritis.

Good luck with it.

 

[1prophet]

Try short bridges, one of the safest back exercises, then follow the links and progress from there.

http://www.youtube.com/watch?v=VPASY_g1arQ