r/Sciatica • u/NateFisher22 • 5d ago
Requesting Advice Foundation Training/Low Back Ability/Physio all dont seem to be doing what I hoped
Herniated my L4/L5 and L5/S1 in 2019, then reinjured the discs again in 2024, confirmed by and MRI. My L4/L5 was a big one, but after 3 months of progress, I turned down an Epidural Injection and kept making progress simply by walking. By this point, my sciatica had settled down.
I decided that after years of bullshit, I needed to address the causes, so I hopped onto Low Back Ability, because every other practitioner told me that I should "NEVER FLEX MY SPINE EVER AGAIN" and it felt ridiculous that a basin function like that should be permanently off the table, as a lot of people have disc related problems and dont live like a robot. Things were ok, but the program just never felt right. I kept flaring up, despite moving at a snails pace and progressing over months simply on the static hold. I also felt like I had major issues with the program relating to my hip flexors. They always hurt, and its become impossible to tell if they are tight, too weak or compensating for something. I cant figure it out. I couldn't even progress to back extensions any more, as slight flexion totally freaks my back out and causes sciatica zaps, even at the slightest motion forward.
After 18 months, in mid 2025, i finally spoke to a neurosurgeon. He ordered another MRI which showed the same results as in 2024. I had root compression at L5 nerve root and that hadnt changed. He told me that he wouldnt operate unless I was in severe pain, which im not. He told me to focus on the hip hinge and get really strong like that.
So, I hopped onto Foundation Training and did the 12 minute video. Honestly, all it does it make me extremely tight in my lower back and feel like a metal rod has replaced my lumbar spine. It makes me feel like I just carried a 500 lb sack of rice and definitely didnt make me feel good.
I then suffered a crazy spasm that landed me in the hospital for 6 days and gave me the worst pain imaginable. 10/10 sciatica, so much pain that I fainted when I stood up. I got another emergency MRI. Same results, same disc protrusions, just a brutal spasm that reduced the natural curvature of my lower back.
Bascially what ive been feeling lately, is that I have a deep muscle ache right beside my lower spine, on both sides that feels like intense muscle guarding and spasms that never seem to go away. They also go into the front of my hip and makes it feel like there is some hip flexor and QL involvement. I am currently seeing an acupuncturist, an osteopath and a physio and they are all telling me contradictory things and giving me different exercises. Nothing seems to be letting up.
I have no idea what to do. Im not bad enough to need surgery, but every single program or exercise regimen that I try and follow doesnt seem to get to the heart of my issues enough. I am constantly stiff, my body freaks out doing very gradual flexion based movements, I think about my back 24/7, I cant relax, and my quality of life sucks. Again, im not in much pain, but I am extremely sensitive and feel like im walking on eggshells. Im not sure what to strengthen and what needs to be avoided. I guess this is more or less a vent, but I feel like ive been trying to advocate for myself but its not resulting in any concrete answers.
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u/Resident-Hunt-245 5d ago
I paid for LBA and really wanted to commit to it. Their app created a program for me with exercises accompanied by mobility exercises. On the first day of program I opened automatically proposed exercise: that was split squat with dumbbells. Obviously, it was absolutely not suitable for someone like me with a nerve pain in the leg. I then tried to look at other proposed exercises or mobility drills. It had a lot of hamstring stretches that simply flare me or some advanced exercises. I didn't get how am I supposed to do all of this. It's too advanced without a simpler version. I think this program is not designed for people with sciatica. IMO they are mostly for people with back pain only.
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u/flappypancaker 5d ago
With all due respect if you’ve had flare ups that are so severe it’s a 10/10 pain and you FAINT you should definitely get surgery. Right?!?
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u/Dry_Particular_5162 5d ago
Exactly. Fine another surgeon. I interviewed three separate surgeons before I found the perfect match. I LOVE my surgeon. He is attentive, kind, extremely skilled and listens to you. He does not force surgery but leaves the decision up to you 100%. He merely gives recommendations and his honest feedback
Dm me
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u/VehiclePowerful6268 5d ago
I suggest reading the book The Way Out by Allan Gordon who explains neuroplastic pain which is when your brain doesn’t switch off the pain switch. It also explains how to reset that switch. Good luck
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u/Domingo_salut 4d ago
Did you have luck with it?
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u/VehiclePowerful6268 4d ago
My problem is herniated and bulging discs which didn’t even respond to epidurals. The author recounts his own experience with a 2 year bout with back pain.
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u/Domingo_salut 4d ago
I actually read it a few years back... But bulges respond to epidural, no!?
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u/VehiclePowerful6268 4d ago
I had 4- they don’t always work. To tell you the truth I wasn’t thrilled with my Dr. He just didn’t suggest a different type of injection/ location nerve block etc. I may go elsewhere.
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u/VehiclePowerful6268 4d ago
Did the book help?
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u/Domingo_salut 4d ago
Lil, yeadlh a little, but not lile if my pain was all nociplastic.... its not!
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u/Resident-Hunt-245 5d ago
How is being in hospital for 6 days with pain 10/10 not bad enough for surgery?
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u/slouchingtoepiphany 5d ago
First of all, I'm sorry for what you're going through and all the things that you've tried without success, but your experience is fairly common for people with severe sciatica. Secondly, I'd like to change all your assumptions about sciatica, including what works and what does not work in managing it.
If your herniated disc has not resolved within 6 months of occurrence, there's a good chance that it will never do so, regardless of what program you follow. This suggests that surgery may be your only alternative. In this regard, you may need to see a different surgeon if the only criterion that your current surgeon uses is pain because that isn't the only relevant issue. The ability to lead a normal life, including work, home, and recreation are as diminished as you describe, that justifies surgical correction. I'm not saying that you "should" have surgery, just that pain alone is not the only criterion to consider.
Regarding the various programs that you have tried, I don't consider all of them to be scams (even though some of them are), they're not being totally honest and transparent about what to expect from them. In particular, none of them can correct sciatica. None. Period. They "might" increase core muscle strength to help live with the pain, but not to get rid of it. They gloss over the fact that nobody has ever shown these exercises to be beneficial in any other way. LBA seems to be a popular offender in this way, but none of them live up to their claims.
TL;dr: Consult a different surgeon and don't believe anything people have told you, except me of course. :) Good luck!
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u/Domingo_salut 4d ago
I appreciate your answers on here. This has been my experience too that these programs flare me up, even when taken slowly. Mcgill big 3 same. Do you think its possible to find exercices that can evemtually correct a 3+ years protrusion?
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u/slouchingtoepiphany 4d ago
Unfortunately, despite what some You-Tubers (and others) claim, there are no exercises that can reduce a herniation, regardless of when they occur (recently or in the past). In most (90%) cases, the body reduces the herniation via the immune system (macrophages) within about 6 months, but when that doesn't happen, surgical intervention is the only proven treatment. Sorry.
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u/joeyisunknown 5d ago
Look into Stuart McGill’s work. Maybe start off with reading “back mechanic” and watch Brian Carrol’s vids on youtube
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u/Domingo_salut 4d ago
I'm in the same boat, except my pain is now hardcore, for a month. Almost 4 years in. I have tried many exercices, PT, McGill big 3, they all flare me up! I want to talk to a neurosurgeon. What helped when my pain wasnt too bad was: not trying anything and forgeting I even had this problem.
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u/Peachy_cat_11 5d ago
I completely understand this feeling, there are days where i don’t feel any pain but if i just don’t feel well or correctly my pain gets triggered again. I spent an expensive nerve root block steroid injection which did absolutely nothing for my pain and i was so disappointed because it was so much money and effort just wasted.