Since I started working out, I'm having problems with a pinched sciatica nerve. I've went to the chiropractor a few times and he has given me a couple girly core exercises to do.
I want to take it to the next level and really strengthen my core. Unfortunately, I can't find any good workouts. Does anyone have some suggestions? As well as how often I should be working my core out?
I'll do it every day if I have to, this sciatica pain is REALLY annoying!!!
I'd like to know what the "girly" core exercises your chiropractor gave you?
Well, one is squeezing a ball in between my knees for 30 seconds. And the other one is just flexing my abs for 30 seconds at a time.
I love the medical occupation advice. I would say it depends how much injury you have, if a fair amount I'd do higher reps lower weight and slowly reverse that. Light stuff like easy crunches and the back machine(reverse sit up) Also 90% of back pain is caused by tight hams, the hams being tight will tilt the pelvis and put pressure on the lower back. Stretch them all the time and more than all other muscles.
Yea! My hamstrings have been insanely tight! I've been stretching them religiously and since the tightness has eased up, my pains have gotten much better.
Only problem now is that i'm afraid to work my legs out (the problem started when I was working my legs out). How can I avoid the tightness? Just keep on stretching more?
P.S. Good analysis Ben, my chiro said the problem was that my pelvis was tilting.
If stretching helps then keep doing it. Also remember to do a light warmup set. Doing those two things will keep you loose as a goose.
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You may want to get advice from someone who is familiar with weight training if your current chiro is not. I'm not saying his advice is wrong.
The best core exercises are compound movements like squats, deads, oly lifts, etc.
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Compound Movements are great for core...
But so are movements from Yoga, etc.. like the Superman, Stability Ball Pushups, Squats on a core board, etc..
And my personal favorite core exercises are Kettlebell, Sandbag and Stone exercises... throwing a heavy around, in all different movements, and ranges of motion...
Choping wood is really good too...
Last edited by Bob; 01-17-2006 at 10:37 AM.
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Awesome reply's everyone, thanks!
As for my chiro, he does know quite a bit about weight lifting as he is an olympic chiropracter (from olympic lifters to bobsledders to speed skaters) he knows his stuff quite well. He ended up being about 75% right, although I don't agree with the exercises he gave me, he did tell me I need to strengthen my core to avoid my pelvis tilting out of place.
Again, thanks for the comments! I can't wait to get back to working out my legs and doing squats!
You can also do Front Squats to take the back out of the movement somewhat, if that nerve is giving you grief. Not sure if that will help though.
Just be careful... you're in pain for a reason. The last thing you want to do is make it worse by pushing yourself too far.
Maybe those girly exercises are necessary while you rest and repair.
Improved flexibility + improved strength in compound exercises will help your problem immensely
Why are you asking people here what to do when they nothing of your condition? If anything the advice given here is wrong. People think they know what is good but they actually don't.
If your pelvis has shifted it may be due to tight muscles, weak deep abdominal muscles or a number of other things. Go see a physio or go back to your chiro and ask for some more advanced movements.
Isolate then integrate. You can't perform integrated movements if the problem has not been isolated and fixed.
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