I was in a bad way this week. I couldn't get out of a chair or walk across the room without a lot pain of in my thigh and lower back. It had been gradually getting worse the last month and had spread to my lower back.
Turns out to be 'referred pain' says my wonder pt guy, Eric. It was my sacro-iliac bone alignment which was out of alignment and putting pressure on the sciatic nerve in my back and leg. Ouch! I was thinking I would need a hip replacement or something.
It was likely caused by the 'side pull' and 'one leg balance' exercises I was doing for knee rehab. That and my continuing to wear my orthopedic arch supports, which were providing too much lift since my knee is straight now.
The good news is that there is a short series of 'realignment' exercises that straighten things up. I did the exercises for a few days; I'm stretching several times a day, and I got new athletic shoes to provide normal support.
Best of all, both my legs seem to be the same length again!! Thanks to my blown acl, I have been standing funny for 30 years. For years the diagnosis has been weak ankles, hence the arch supports.
I never thought I would be so pleased to be able to just stand straight. Its the simple things.... Erging today was super.
grams
sacroiliac alignment back pain has an easy solution
sacroiliac alignment back pain has an easy solution
(great) grams 71 yo 5'3"
5 kids, 6 grandkids, 1 great-granddaughter
Marathon mugs available at http://www.zazzle.com/grammms Profits go to charity
5 kids, 6 grandkids, 1 great-granddaughter
Marathon mugs available at http://www.zazzle.com/grammms Profits go to charity
Rowers can develop sciatica from a a herniated or ruptured disc. People can also develop it from hip and back parts shifting around causing muscles to get inflamed. Its called Piriformis Syndrome. I didn't develop it from erging-it was from side pressure straight-leg exercises.
What can happen:
The ilium bone can shift its position against the sacrum at the sacro-iliac joint and put pressure on the piriformis muscle. You can see how that could happen if sideways leverage or upward pressure is applied to the ilium bone with the femur. Ladies generally have a more flexible sacro-iliac joint (thanks to our hormones) so can be susceptible to this syndrome. Personally I have been diagnosed with 'loose joints'.
The piriformis muscle reacts to the pressure by getting knotted up and then it pinches the sciatic nerve against the bone below it. Here is a pic with all the parts.
TO RELIEVE PAIN AT THE SACRO-ILIAC JOINT: DO THESE ONLY ONCE OR TWICE-They are NOT part of a daily regime!!!
Try these 2 stretches along with massage for a few days and see if they relive the back pain: (Disclaimer: I'm not a doctor-you do these at your own risk. If anything in your back hurts, stop and go to a doctor for a real diagnosis)
1. Sit in a chair and place your hands on the outside of your knees. Push your knees outward against your hands (5 pounds pressure) 3 times: first with your knees together; second with knees about 8"-1 foot apat; third with knees 18" apart.
2. Next: place your forearm horizontally between your knees (hand against the inside of one knee, elbow against the inside of the other knee). Squeeze you knees together. Do this only as needed for discomfort - NOT more than once or twice a day at the most.
Massage hip area as needed for pain. I have a definite 'knot' in my back, which I am massaging with my $10 Shiatsu massager. Don't overmassage!
Here is a website that describes Piriformis Syndrome and has a good explanation of the rest of exercises you should do after you get you get everything back in place. Go to the section called 'Exercises and Stretches for the Back'
http://www.1backpain.com/piriformissynd ... the%20Back
I'm also going to get a back support pillow for driving and watching tv.
grams
What can happen:
The ilium bone can shift its position against the sacrum at the sacro-iliac joint and put pressure on the piriformis muscle. You can see how that could happen if sideways leverage or upward pressure is applied to the ilium bone with the femur. Ladies generally have a more flexible sacro-iliac joint (thanks to our hormones) so can be susceptible to this syndrome. Personally I have been diagnosed with 'loose joints'.
The piriformis muscle reacts to the pressure by getting knotted up and then it pinches the sciatic nerve against the bone below it. Here is a pic with all the parts.
TO RELIEVE PAIN AT THE SACRO-ILIAC JOINT: DO THESE ONLY ONCE OR TWICE-They are NOT part of a daily regime!!!
Try these 2 stretches along with massage for a few days and see if they relive the back pain: (Disclaimer: I'm not a doctor-you do these at your own risk. If anything in your back hurts, stop and go to a doctor for a real diagnosis)
1. Sit in a chair and place your hands on the outside of your knees. Push your knees outward against your hands (5 pounds pressure) 3 times: first with your knees together; second with knees about 8"-1 foot apat; third with knees 18" apart.
2. Next: place your forearm horizontally between your knees (hand against the inside of one knee, elbow against the inside of the other knee). Squeeze you knees together. Do this only as needed for discomfort - NOT more than once or twice a day at the most.
Massage hip area as needed for pain. I have a definite 'knot' in my back, which I am massaging with my $10 Shiatsu massager. Don't overmassage!
Here is a website that describes Piriformis Syndrome and has a good explanation of the rest of exercises you should do after you get you get everything back in place. Go to the section called 'Exercises and Stretches for the Back'
http://www.1backpain.com/piriformissynd ... the%20Back
I'm also going to get a back support pillow for driving and watching tv.
grams
(great) grams 71 yo 5'3"
5 kids, 6 grandkids, 1 great-granddaughter
Marathon mugs available at http://www.zazzle.com/grammms Profits go to charity
5 kids, 6 grandkids, 1 great-granddaughter
Marathon mugs available at http://www.zazzle.com/grammms Profits go to charity
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rlbhedgehog
- Paddler
- Posts: 7
- Joined: December 12th, 2006, 12:31 pm
- Location: Berkeley, CA
another possible aid to sciatica
I used to have regular sciatic (referred) pain that shot down the side/back of my thigh. When I changed to sitting on a fitness ball at work, the pain resolved. It now returns only if I subject myself to a long interstate drive. 
I think the main secret is the fact that the ball doesn't squeeze or pinch my glutes--it's more like riding horseback, where the high point is in the center, and the support for my pelvis is directly beneath the "sit bones." Another benefit of the ball is the "active sitting" that advocates tout: I don't stay frozen in one position for hours, but bounce and move around on the ball. My 2 cents!
rlb
I think the main secret is the fact that the ball doesn't squeeze or pinch my glutes--it's more like riding horseback, where the high point is in the center, and the support for my pelvis is directly beneath the "sit bones." Another benefit of the ball is the "active sitting" that advocates tout: I don't stay frozen in one position for hours, but bounce and move around on the ball. My 2 cents!rlb
Thanks RB. I tried a spring-mounted mushroom seat at the 'relax the back' store and it felt good. I have a kneely-chair but shouldn't use it a lot due to my recent knee surgery.
Eric the pt gave me another realignment workout yesterday. I'm better, but not perfect yet. When the inflammation goes down I should be fine.
grams
Eric the pt gave me another realignment workout yesterday. I'm better, but not perfect yet. When the inflammation goes down I should be fine.
grams
(great) grams 71 yo 5'3"
5 kids, 6 grandkids, 1 great-granddaughter
Marathon mugs available at http://www.zazzle.com/grammms Profits go to charity
5 kids, 6 grandkids, 1 great-granddaughter
Marathon mugs available at http://www.zazzle.com/grammms Profits go to charity