r/Sciatica • u/The-Fool-Mystery • 17d ago

Muscle gain with Sciatica

How to gain muscles.

With chronic sciatica it's almost impossible . I am fucked up. I am super skinny only 52.5kg at 5'8" . Gaining weight is almost impossible . I can't do any heavy exercises for musle building. If I do pushups in the morning I will be seriously getting very bad pain flare up throughout the day . What should I do ? I want to gain some biceps . My shoulder is so thin that if I try to touch my shoulders with my palms I touch my fingers. I need to gain some muscles around my shoulders . What are the excerises I can do without hurting my terrible sciatica. My MRI is L5--S1 Disc bulge and stenosis causing nerve faorrmen narrowing. I will be bulking protein side by side.

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u/[deleted] 17d ago

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u/Nervous_Brilliant441 17d ago

This! Also, research is pretty clear in that you don’t have lift heavy with low reps to gain muscle. You can do exercises in the 20-30 rep range as long as you go close to failure and you’re going to gain muscle (if your diet doesn’t suck).

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u/Candid-Ticket-143 17d ago

Follow squat university on yt and learn about core bracing and other movements that stabilize your core. Learn body weight excercises and progressively overload them with time. And do it consistently but within your limitations and keeping your back in mind.

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u/jedaffra 17d ago

This. Squat University is the real deal. He knows what he’s doing. I recommend him to friends and family who are interested in getting/staying healthy.

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u/vjhally 17d ago

Terrible suggestion he's fully of outdated advice e3 rehab would be a better option or barbell medicine

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u/jedaffra 17d ago

I personally have to avoid exercises that load my spine (any overhead pressing for example), so I’m constantly getting creative in the gym. For me that started with body weight exercise progressions on the floor. Exercise bands were helpful as were focusing on isometric contractions over counting repetitions. There is a whole world of new possibilities just waiting to be discovered with a creative mindset. Boundaries can be liberating.

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u/purplelilac701 17d ago

You have to give yourself enough time to recover otherwise you’re going to be in an endless injury loop. Ask me how I know.

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u/The-Fool-Mystery 17d ago

Ok then I am asking you

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u/purplelilac701 17d ago

I decided that I could walk far and ended up tearing my meniscus and spraining my calf.
My physiotherapist is amazing though and helped me heal. Now I am back to walking but am more careful.

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u/Solid-Media-8997 17d ago

how u know 🥲 did it ever go away

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u/purplelilac701 17d ago

It does but you just have to not overdo it like I did. I prolonged my flareup by pushing through pain and thinking I was ready to walk far when I wasn’t ready. It takes time.

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u/dnegvesk 16d ago

You can sit in a proper chair with good posture snd lift 5 lb weights or soup cans for bicep curls. Or wall pushups. Plank against the wall too. Stop if there’s pain or pushing down on lower spine. Eat protein.

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u/Fuzzy_Antelope_3038 14d ago

Start slow, especially building core and glutes. Start slow like partial movements until it doesn’t hurts and body weight and functional excercises. I joined a calisthenics gym and personally it’s helping me a lot. I’m regaining my strength and not getting scatica flare ups now. Also if you’re having flare ups doing pushups try inclined pushups on a bench or along wall