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QUESTION:
You're probably right about this. I was just hesitant to spend that
kind of money before I was reasonably certain the chair was the cause
of the problem. I've been feeling better based on doing the exercises
I had described, so it's tough to know whether my "disk damage" (if
that's what it is) was caused by my sitting (at office or at home), or
whether the sitting just aggravates the "disk damage" that was caused
by something else. I've had the same office chair and home furniture
for 4-5 years now, so one would think I would have experienced this
earlier if the seating was a problem. But perhaps the effects were
just cumulative... ?
ANSWER:
I've been experiencing some pain in my left leg. From the nature of
the pain (buttocks and deep mid to low thigh) I believe it is
piriformis sydrome rather than sciatica. The pain is usually always
above the knee, and tends to be more severe near the end of the day,
when getting up from being seated, or when returning to a low seat
from standing. Bending over to put on shoes, etc., will also
sometimes cause some pain, as will sometimes sitting (reclining) on my
favorite "cushy" couch at the end of the day.
The pain has been with me now since early December. There is no
"injury event" I can think of that would have triggered it. I have
tried the Sacro-Wedgy product and stretches with little success, and
I'm thinking something in my weekly workouts might be aggravating it.
I was hoping there might be some folks out there with some suggestions
on exercises to AVOID while I try to get a handle on this. Maybe
laying off a few specific exercises will reduce the inflammation, if
it's truly a piriformis problem.
Mondays I usually did squats, both traditional with barbell and with a
hip-sled. Then I would work back and biceps, with a mix of
traditional barbell/dumbell exercises and some circuit room machines.
Wednesdays was a little deadlifting, chest and triceps, again with a
mix of traditional free weight and machine lifts.
Friday was a depletion workout of the same exercises done Monday and
Wed but with lighter weight and very slow, controlled reps. I will
also sometimes do some indoor "gym climbing," which sometimes involves
a controlled fall (usually onto the feet) from 6-8' up onto a thick
foam mat. I'm about 6'1" and 200lbs.
For aerobic training I do around 20-30 of interval training on any of
the following: stairmaster (with some deep steps now and then),
treadmill (basic running), elliptical trainer, recumbent bike, normal
bike. I used to like the rowing (erg) machine, but that is too
painful. And there were a couple of weekends I'd do some extended
backpacking trips and some longer bike rides on a road bike. But
generally when I'm active in these ways there isn't any notable pain.
I'm guessing the squats and deadlift should go, but perhaps not. I'm
trying to think through the condition anatomically, but perhaps a few
folks out there have battled this condition and make some suggestions.
I will probably need to bite the bullet and go see a professional at
some point (I live in rural area with limited options, however), but
I'd like to try a little "self help" first, avoiding the offending
behavior if that might help.
I would continue your search for a good stretch. Plain old splits in
their various forms ought to help, lunge-type stretches might do
something. You can actually work on strength and flexibility at the
same time if you do some of the old-fashioned presses like the bent
press, side press, windmill (based on the yoga "triangle"). I might
also try to avoid things that tighten the hip flexors like the bike and
stair stepper.
I've had problems with that too- pain near the 'sit-bone', and it's REALLY
common. The physio showed me some stretches, like the 'sciatic spiral'.
You lie on your back and pull your knee across your body, up toward the
opposite shouldr and HOLD it for at least 20 sec. and repeat 3 times on
each side. And yes, yoga is GREAT For the back. The problem was aggravated
in an accident last fall when I was hit by a car and landed on my back.
But all that stuff has helped, that and going to an osteopath. It still
gets stiff from time to time and this &**&^^ cold weather hasn't helped.
Sciatic nerve irritation is really common among cyclists. Find a good set
of stretches and do it after every workout and ride.
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