This forum is FANTASTIC!
I have to say it has been great so far to absorb some opinions from some great minds.
Regarding your query Genius - I speak from somebody who's been there... particularly if this is a sciatic nerve issue. I agree with all of the aformentioned advice and particularly like UconnJulie's rec's... here's what I've been able to ascertain from having a similar injury + doing some research + the advice of a fantastic physio.
1. I agree with the "leaving the ego at the door" sentiment. This has been a tough but much need lesson for me.
2. Find a good ortho-minded physio and get a Dx
3. Interestingly, my LBP was hypothesized to be caused by tightness higher up in the vertebrae (T + C spine). Having had C-spine surgery, it had caused me to be locked up in the upper vertebrae which caused excessive movement in the lumbar spine. Mike Boyle, Gray Cook and Stu McGill all address this issue in their works if you are looking for some good reading.
4. I agree with UConnJulie about the disc injury possibility (L4-L5). Try bracing your hand against your big toe on your left side and push the toe towards your knee as hard as you can. Repeat on the R side. If the R side feels significantly weaker it is likely an L4/5 issue.
5. Agree with the foam roll although rolling on the piriformis actually aggravated my injury (results do vary of course). Rolling on the T-spine wouldn't hurt.
6. Nerve root flossing - as outlined by Stu McGill is worth a try. Google the term and you may find it. If you can't, send me a PM or email me via my sight and I'll see if I can describe the technique for you.
7. My physio gave me some T-spine adjustments and had me doing unloaded spinal extension work (I second Julie on the keep out of flexion advice). Do a push-up motion while keeping your front hip bones on the ground.
8. Physio also did some IMS treatments - like accupuncture only grounded in scientific neuromusculoskeletal principles. I found this uncomfortable but ultimately helpful.
9. Posterior chain work and hip mobility when you can handle it. Do some glute max/medius work and work on stabilizing the trunk through bracing type exercises.
Hope your rehab goes well!
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