Dealing with Sciatica | JTSstrength.com

Marisa Inda and Dr. Quinn Henoch discuss causes and corrections of sciatic pain.
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[@dartfrog6439]

I just wanted to make sure that we're not whistling past the sciatic graveyard here... The symptoms Marisa describes are horrible and painful, but it can get so much worse. I had an L5 S1 and I had no idea pain could be that bad. It was absolutely unbearable. I couldn't stand for more than 5 minutes at a time for a good month. I remember thinking that if I lit my shin on fire, it could not possibly hurt any more. The toe pain, the foot pain, no sleep, no relaxing. I couldn't even quarter squat for 3 months. But then it subsided. 6 months after the onset I was full strength. 2 years later I feel better than ever. So if you're symptoms are worse than hers, just be cool and wait it out; it will heal.

[@dartfrog6439]

Enrique Tims I did continue to do upper body, but the lack of foods, and the pain meds didn't help, and I didn't make gains at all. However, it was probably good for me. I went to PT and I personally don't think that helped much. Maybe it did, idk. The doctor said no squatting for 8 or 10 weeks, and when I started back all I did was quarter squat the bar. You can ask all the questions you want

[@dartfrog6439]

The serious symptoms of my injury started with a dull pain in the left glute. I stretched and stretched it, but I think that made it worse. After about two weeks of the dull pain (still training pretty hard), the shit hit the fan. Then the sciatica started, and that got worse and worse until it was unbearable. I assumed it was piriformis syndrome, but the doctors instantly assumed L5/S1, and that's what the MRI showed. The physio had me do a lot of deadbugs and leg lifts and nonsense like that, and I don't think that helped at all. I do think the "neural flossing" helped. It seemed like the nerves were bunched up and they needed to get stretched back out. I didn't do any leg training at all for like 10 weeks, other than the PT stuff a couple times a week. I think time is the only way to heal these things. I was an absolute slug for several weeks. Unfortunately, I don't think I did anything that sped my recovery. If it happened to me again, I'd just medicate the pain and wait a couple months for the pain to subside. Maybe I'd get massages and get someone to stretch me out. You'll pretty much know when it's time to get back under the bar. I was very very nervous before every set for a while. I probably started squatting 2 weeks after the pain became less severe. The fact of the matter is you blew it, and now you have to chill out for a little while. It looks like you're less than 30 years old; it'll heal. I was 32 when it happened. It's been 2+ years for me, and I still feel a bit nervy in my foot from time to time, but it's not pain, just warning feelings. I still compete and squat 500lbs. I know exactly how you feel, and it sucks. I wish I had better advice, but it's going to stop hurting on its own. When it does, you very slowly work your way back up, just be very deliberate with your movements and work on your form/technique.

[@dartfrog6439]

You're welcome. I met with a neurosurgeon too; he referred me to have the MRI, and the disk was gray and no bueno. He was pretty glib about it; he was like "yea, this disc is bad, and it won't get perfect ever again, but that's how everyone's back is after 30 or 35." He may offer an epidural injection. I was going to get one, but my sciatica got way way better a couple days before, and I saved $800 by skipping the injection. good luck, let me know if you have other questions

[@williamsantiago9284]

Dart Frog hey what would you recommend for me i had an mri about two months ago and it came out negative two weeks after that mri i started having Pt twice a week still to this day they are not sure what i have but they think it’s sciatica piriformis and maybe some si joint i’ve been having this pain since the beginning of december and it’s gotten somewhat better not what i was hoping especially for this long there was a time where i would get up out of a chair and it would hurt severely i still get pain to this day which is frustrating because i’m in football currently a sophomore and it’s offseason and was hoping for lots of gains etc and i’ve only being doing upper body since i injured it. i remember injuring it by doing cleans stupidly i did them very rapid and then i started having back pain and i thought it was maybe a minor back pull whatever but still to this it hurts

[@williamsantiago9284]

thank you man i appreciate the reply so i should get an x ray even thought ive had an mri? because now that i think about it i never got an x ray and i actually am concerned about mit beingh kidneys since i get mid back pain in the right wehere the kidney is

[@Health.and.Frischness]

To me, the highlight: "the dosage of the load was past the tissue's tolerance to adapt or recover" 😮😮😮 Love that phrasing.

[@borisesquilotromp89]

0:57 damn that transition was smooth!

[@Dragoni00]

Thank you for the amazing video! Very thorough and very helpful! I just developed sciatica 2 weeks ago and finally found out it was actually sciatica today, so I got really depressed for a minute but your video gave me hope again! Time to get back to work, rehab this thing and get stronger than ever!

[@cobaltpetals5476]

this means so much to me! thank you!

[@grizzlymanverneteil4443]

Holy shit, you have no idea how badly I have been needing this video. Thank you!

[@MrDevinferreira]

This is a great video. Thank you Marisa and Dr Quinn

[@bennygilligan]

Brilliant stuff i enjoyed that i had the exact injury very painful i actually spoke about it with marisa when she was in Dublin Ireland I'll be trying the rehab thanks again

[@koban4max]

Thank you. I will follow this advice. Having sciatic pain. No shame doing light workout with more volume

[@jamesknight678]

Life saver, suffering from this quite frequently now after deadlifts, thank you!!

[@shreddedvarun]

Thanks for sharing your journey through sciatica

[@bobthebuilder2636]

Another great one !

[@leeren_]

Best video I've seen on sciatica. Thanks!

[@JuggernautTrainingSystems]

Glad it was helpful!

[@fuckception]

I have been dealing with this issue for about a month (caused by heavy deadlift too), as of today's deadlift session, I was able to worked up to 90% of my 1RM. Things I did to fixed the issues: 1. Stretch 2. block pull 3. light weight paused squat. 4. SLDL/RDL (Also in this video) ONE THING DO NOT DO: FOAM ROLLING! DO NOT FOAM ROLL! You will fuck sh!ts up!

[@chadshowdown9382]

We’re not supposed to foam roll???! By SLDL did you mean single leg or stiff leg

[@grimdementhe1316]

I'm currently dealing with sciatica due to hamstring mobility issues and them just overall being top tight from working on concrete walking all the time. Very informative video! Hope your sciatica is healing Well! CWS is one of my favorite coaches. MI is actually one of my favorite female lifters. Just love the whole JTS crew!

[@tiffanyleonidas9465]

Enrique Tims sciatica refers to the nerve pain. It would be correct to say you feel sciatic pain if the piriformis is tight and puts pressure on the sciatic nerve

[@robertmunch9943]

This video is what i needed, thanks

[@MrJeremyactor]

Great video. Very informative!

[@007tusharkamble]

Than you very much for wonderful video.

[@herbertdavis82]

Thank you so much that was very helpful

[@ebi3141]

Great video. Just goes to show even top level athletes have issues like the rest of us. She may be super strong but she still has to overcome the same challenges to get there.

[@jonashylten6741]

Thank you.

[@jasonhall2348]

This video is extremely helpful and uplifting (pun intended) for me. Thank you, truly.

[@GodWithUs777]

Thank you!

[@yitc81]

Very informative thank you....

[@m.a.j593]

Thanks for this video , i need this right now , got the same issue but from a squat , thankfully my back is ok but got a sciatica down to the calf of my left leg..pretty sure that this video gonna help me to get through it . Liked and subbed .

[@jamesdaley1852]

that was interesting ....thankyou

[@scroonie]

I’ve just come across this vid after injuring my QL on a deadlift. I emphasize to fully get loose prior to any lifts as I sometimes tend to just go in cold sometimes. That’s what bit me and sciatica ain’t no joke. Glad to see the rehab worked well as I’m going through a similar experience.

[@tigerboy4516]

great solution

[@cleohiggs6711]

Enjoy the video. Very informative

[@arabiannproud5615]

Going on my second year of siatica I feel like my life is over .

[@leifcian4288]

I managed to give myself some when I was 21, I'm now 33 and it wasn't until more recently I improved my habits managing it I realised its not really a permanent condition it's just something that only improves slowly when your activity mindful about it and takes steps to improve it. Now I've pulled a muscle do too many deadlifts at too low weight for too many reps. Don't do too many reps on deadlifting your form can just get bad after a few, 2 or 3 max is best I'd say. It's a shame because I've been so carful with my back for so long and it just takes a moment of carelessness, but this feels different from a caught nerve, it's a painful sensation but I'm not getting the same shooting pains going down my legs, that's been gone for a few years now.

[@devinreed5725]

Yoga!!!! It's the ONLY thing that's helped me. Breathe and flow on youtube are the best. I'm a massage therapist, and a heavy lifter. I hurt ALL THE TIME. This channel has saved me.

[@rodrigofont6623]

Great content!! Loved it! Keep Strong!

[@lmm8018]

Thank you, very helpful video!

[@JuggernautTrainingSystems]

You're welcome!

[@kevinjhonson5925]

I’m on week 4 of extreme sciatica, pierformis syndrome. I have never in my life experienced so much pain. I still can not sit at all. I’m on anti-inflammatorys, muscle relaxers, and oxi for the pain all I can do is lay down. I eat standing up then right back down. The doctors have done nothing but push pills and tell me to rest. Thank god for physo. Dry needling proper stretches and I’m finally making progress. I haven’t lifted for a month now it feels like your life has been taken away. I can’t go to work, sleep I’m my bed with my wife or play with my daughter. Being in extreme pain 24/7 is like a monster dragging you into a pit of depression. I had times that I would start to sob in the middle of the night. I think I have finally turned a corner with the physo I can’t wait to get my life back

[@karlhobbs5100]

feel your pain mate i came down with it 4 months ago and im yet to go back to the gym... i will nexr month i think start slow and do what is comfortable .. im going to invest in a sciatic back brace for exercise days :)

[@chriss4365]

I use ibuprofen for mine you probably dont need all that stuff and oxi is bad for you.

[@075jude]

Please go to a chiropractor and check ! You need to decompress your spine ! I'm making progress with chiropractic!

[@irshadshaikh1240]

I am gonna try this out , been suffering from sciatic pain from 9 months , Gonna hit the gym and try it , Thanks for giving me the confidence that I can still hit the gym.

[@shiviahuja9840]

Did u hit the gym ... ? Are u pain free now ? I just got one very anxious whether i can lift weights again or not

[@allthingsglow4265]

@@shiviahuja9840 SAME i deadlifted 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

[@peterluisvenero]

I feel your pain, literally. It’s a pain in the ass, literally! Can’t wait to get back to proper training ASAP!

[@limabima77]

yep!!! my butt hurts so bad, and i want to lift but it kills me some days i fight through it sometimes i just can't do it. ugh

[@kbrarn8784]

@@limabima77 Is it better now? dealing with the same thing

[@grumpycroissant8712]

Henoch is an eye candy. Well played

[@MyNameThe1st]

Thank you so much for this vid! I have been dealing with sciatic nerve pain due to a deadlift for well over 3 years (it got worse with resting), not knowing what to do and hearing nothing but "learn to live with it". I love weight lifting and was to training to try my hand at fitness physique competitions. But with no guidance I had to give up on that dream. This video is motivating me to go back to the gym and start trying again, (and I'll try to find a coach who can and will help me through the healing) if only I can stand up for an hour without pain I would call that a major victory! And who knows, perhaps with time I can continue working on that dream of standing on stage. Thank you again for this video! It gives me hope!

[@shanecox7769]

Your physique is still possible!You do not have to have a bar on your back or pulling a deadlift bar to get muscles.Most of Phil Heath's workouts were just machine work and he won the Olympia many times.On your legs days and back days,avoid free weight sqaut and deadlift.Replace those muscles that need to be worked with machines that work them and focus on high rep/medium-light weight depending on the pain.Youll find machine will be easier in the body than raw weight.

[@789raiden]

@@shanecox7769 its not about deadlifting or squating with a bar, the pain can unbearable at times just doing normal everyday things and even with machine workouts they can still trigger the pain

[@oogle78]

I developed this crap mid summer 2020. Went to the doctor after a month and he told me not to do any activity till I felt better. 🤔 It got worst not doing anything and felt worst physically. Went into depression much more. Until I had it one day. I started bodyweight squatting and it felt better. Then I started including running. I noticed running triggered it, but it didn't stop me. Last week I did a 10 mile run and it went away 🤷 it's strange.

[@misterf7739]

Any tips on rehabbing sciatica from disc herniation--she seems to be suffering from piriformus syndrome--would be great.

[@brianblackie9434]

I have gone through a couple of bouts of moving house recently, which involved a lot of travel and a lot of lifting, although none of it at a massive weight, and can tell you my back blew up (not massively but did require a period of rehabilition) both times and I reckon the sitting for long periods is definitely a significant factor. Basically, being tied to a chair for long period is really bad for you and particularly if your body needs to recuperate from gym work, etc

[@MrJordanConnolly]

What should I do for muscle/ strength imbalances and ankle mobility? Dislocated my knee about 3-4 years ago but my left thigh and calf are about 0.5-1 inch smaller than my right, I also have about a 1-2inch dorsiflexion discrepancy between my left and right ankle.

[@rowanhealy]

I have sciatica for 2 years, I went to see physio's, osteopaths and others, tried loads of stuff and nothing worked. Read about Doctor Sarno on a forum, watched some youtube videos and ordered his book, by the time it arrived it was gone, read the first couple chapters and decided i didnt need to continue, still 100% ok for the first time in years. Highly recommend anyone with chronic pain to check it out and have some faith in it.

[@mattwilson7443]

So just realizing that your pain was coming from your brain made it stop? Or did you have to do more than that?

[@rowanhealy]

@@mattwilson7443 essentially though it was a slightly not active process than simply realising. If you search for Dr Sarno 12 daily reminders, I was reading these each day for a few days.

[@mattwilson7443]

@@rowanhealy I've had back pain for years that recently progressed to sciatica. I saw your comment yesterday and started watching Dr. Sarno videos. By last night/this morning my sciatica/back pain has almost completely resolved! Hopefully I'm not speaking too soon but this is such a freeing feeling. Thank you!

[@rowanhealy]

@@mattwilson7443 You are welcome, glad to hear it, share the info where you can to help others!

[@chadshowdown9382]

@@rowanhealy what?? So what did you do to help you solve it, you’re just being very vague.

[@melodymundy5985]

“Just go in to win and that’s it” wow. Talk about no stress.

[@SadgeFrawg]

For me, going down ( the negative) and letting go of the bar hurts. Like im releasing the tension. When i squat i now weighr shift

[@dirkdiggler2234]

I've got this along with a herniated disc....the chiro called it a double whammy!!! Finally seeing an end to the chronic part and it's easing up and healing slowly....still hard to get sleep at night though!!

[@dhineshkumars1991]

Have you fixed it ? How do you sleep now a days ?

[@dirkdiggler2234]

@@dhineshkumars1991 doing much better...the sciatic nerve was severely inflamed and it took months to go down...A further 6 months to get better...I'm training my core alot more now!! That's very important!! Try not to aggravate the nerve while it's inflamed....just movement therapy!! Just takes time!! Keeping my core strong has helped!!

[@stunart]

Anybody dealing with the accompanying leg weakness? Haven’t tried to deadlift yet but did tons of rolling on a lacross ball so far which made walking possible, although the gastroc, biceps fem and glute max on my left side are really weak. Can’t even stand on the ball of my left foot

[@sabinovazquez2235]

I’m suffering from this it started 2 months ago it’s much better I’ve been squatting and deadlifting to make my gluts stronger I was driving for work 3hrs I guess this was the cause of it I still have pain when I’m sitting down minor any recommendations i just don’t want to feel any pain

[@davidlyons3721]

What shoes are those at 7:25?

[@peterkeleher]

that transition wow lol

[@mukeshkumarjadon5268]

Life saver thanks Chad Dr. Henoch currently dealing with sciatica due do bulging disc in l5 s1. Can I use this approach or not because my sciatica is due to pinched nerve and i am experiencing only sciatica but no back pain at all. Thanks love the contetnt.

[@mukeshkumarjadon5268]

And also my disc issue is that i have foraminal disc protrusion. Which is pinching on my exiting s1 nerve.

[@yetanotherRjven]

He literally said "don't do what we're doing here, go see a doctor first". Good luck with your injury.

[@kohli1868]

Same problem bro......kaha se ho??

[@corey598]

Have she 100% healed?

[@kokotuzeny]

If you're suffering from piriformis syndrome, try some split squats. I have been feeling pain in my butt for about 2 months. Pretty sure it was caused by weakness in the glutes. After the injury I continued squatting but lowered the weight but it was still painful. Last week I tried some split squats considering I havent been training in a unilateraly at all and now dont feel any pain anymore. i have tried some tests that were previously triggering piriformis but dont feel the pain anymore. i'm so relieved now that its gone so i just wanted to share my experience. hope this helps

[@cornnellify]

Bulgarian style?

[@anthonyhutchins2300]

My piriformis goes away entirely when I supplement my deadlift by over developing the erector spinae. I'll do lower back exercises every other day and now it just handles all the weight easier.

[@KrazyKujo]

For about 5 seconds there I was really excited about welcoming Marisa into the #pullsumoeatbutt club :-(

[@johnwalker5617]

When you're so badass you do just enough to win.

[@fokojan]

Is it normal that glute bridges hurt in the final extension portion? I usually see it as a treatment to both sciatica and priformis syndrome but for me right now it hurts when i do it.

[@JuggernautTrainingSystems]

You may be going into lumbar extension at the end rather than just hip extension. Focus on keeping ribs down and just making extension at the hip

[@naturelife418]

been dealing with it for 20+ years 😆

[@ditz3nfitness]

I'm afraid I herniated my discs doing 120kg deadlifts on the way down and not the way up, because I forgot to keep my brace when I was at the top of the movement and lost tension. Usually it gets better at rest because I've experienced similar pain before, but this time it's been staying for a while. It hurts whenever I tilt my pelvis back and forth, but I can jump and such without feeling pain. It hurts when I stand up and try to bend backwards while holding my lower back with both hands for support. It hurts right above my bumhole more than above my bum, which is why I'm confused. Like, it hurts at around the sacrum area, so I'm not sure if it's a strain/sprain or a herniated disc. I've taken my time off compounds and only do back supported lifts since Monday. Sitting shoulder pressed and such. No picking bars up and such. Even skullcrushers are out. Anyone experienced similar? Commenting this here because I know a lot of people are lifting! :D

[@Kickboxer7267]

Are you better now?

[@ditz3nfitness]

@@Kickboxer7267 No... :(

[@Kickboxer7267]

@@ditz3nfitness Don’t do squats and deadlifts without knowing the technique. Look alexander bromley technique videos if you plan to lift again. You did for sure lots of thinks wrong

[@ditz3nfitness]

@@Kickboxer7267 I have a video of my injury happening on my channel. It's been nearly 4.5-5 weeks since and it's still quite bad. Have gone to a physio and she says it's not a herniated disc from the tests she has done

[@Kickboxer7267]

@@ditz3nfitness Watched the video and oh god please never deadlift again until you know how to do it properly. Jesus christ. You shouldn’t treat your body like this, you have 50 years in front of you. Can you describe your symptoms? I injured my back before too and it was terrible. But recovered after some weeks and I am fine now. You should get an MRI, physical tests are not enough

[@gokukakarot6323]

So, I did a 120kg deadlift and felt a pinch on the left upper hip. Also I had been squating 110kg and the my left hams were tight. I went to physiotherapist they did not say anything. And now I get pain bending forward, or coming up in a squat. goes to the calves. Can this be the same thing?

[@treadams1576]

This might be completely unrelated so don't try this, but consider it. I used to get insane calf pain coming up from the squat and it has to do with ankle and calf mobility being strained from a moderate amount of knee travel

[@treadams1576]

And for the ham/lower back that can be caused from a weakness of the hams/abbs and tightness in the hip flexors giving you a pelvic tilt, that's extremely common in people that have a desk job or sit around a lot during the day. I'm not a doctor but just some things to consider

[@jeffbonds3850]

Did squats two days ago yesterday they felt pretty soar today I couldn’t dead lift for the pain in my quads they are really soar Idk what to do really I stopped the cutting diet to go to mantinance diet in hopes that will help any advice? I don’t want to miss lifts cause my legs are fucked haha

[@trevorfranks69]

Look where online classes has led me to

[@abdulkadir1227]

Hey i am going through the same problem pain on the glutes on my lower back and numbness all over my left and right legs and even tingling sensation it is very discomforting.I am just 18 years old just a heavy deadlift left me like this at very important years of my life.I really want to join gymming again and start my daily routine again but I can’t. Not only this often my neck freezes up my shoulder blades pain and even my right and left hand pains currently i am going through physiotherapy but that is not working it seems. Please let me know something that will help me.

[@rajatvajpayee3516]

Are you alright now?

[@Kickboxer7267]

This happens when you let kids to rack without teaching them proper technique

[@eroceanos]

Good idea, more volume, lighter load… smarter than I was. I trained through the pain, stubborn, heavy. Ended completely paralised on the ground, heavy pains for half a year, right foot slept this long…

[@wearedisturbed]

Any follow up how are you doing now?

[@Lazerecho]

Quinn do a vid on piriformis! Kthnxbye!

[@moa3821]

might be a bulging disc, test for that

[@JuggernautTrainingSystems]

Mo Overall Fitness Hacks had imaging done. No disc issues.

[@glenn4110]

A good chiropractor can help a lot.

[@jimjones6901]

Max Joseph how don't they, I scheduled a visit with one and I'd rather not waste my money lol

[@robo__cop8154]

definitely a pain the ass

[@LeandroFTW]

I've been playing this game off and on for a decade. Sciatica SUCKS!

[@kamiskam420]

7:15 is where it starts. You're welcome.

[@josefniederer5039]

seriously, who the fuck disliked this video?

[@dfcvda]

chiropractic is quack, use physiotherapy but good video otherwise

[@Ayurvedapathshala_drankur]

These all exercises are not good for all.. kindly discuss with doctor before doing these types of exercises👍

[@tylers837]

More Marissa Inda... I'd rather listen to her than that Montana guy

[@TheAradune]

I get that she takes calculated risks to get a better total, but that deadlift form is just bad. If you look at 4:51-52 it is a nothing but a bamboo crane. You can do all the rehab you want but if you are constantly throwing proper form overboard for PRs you'll injure yourself at some point. I have the utmost respect for her achievements and the video is certainly a good approach to rehab but it doesn't really promote safe lifting. You won't always come back from this kind of injury, so rather have a 1rm that is close to perfect form and enjoy longevity. The one thing that keeps top athletes from improving is not the lack of training or slow progress, it is injuries.

[@lemmykoopah]

Right. Painful to look at. Especially she's being trained by very good coaches. I don't understand how they approve of her form...