Injury Sadness :-(

It has been a while since I posted on here. I get very excited about writing about working out and fitness...but that requires actually being to work out. I have been cutting back recently due to the injury on my back from lifting (most likely).

History:

1). When I felt the initial pain in my lower back the first thing I cut out was deadlifts -- even though I loved them so much, they were putting such a strain on the lower back muscles.

2). The next thing I cut out was half of back day -- more the lower back half which included deadlifts, hypers, etc.

Ok, admittedly not just back pain keeping me from deadlifting this...

...but I still kept feeling pretty badly...

3). So, the next thing I cut out was most of leg day. Squats put a lot of pressure on my back, as did the leg press and glute bridges.

By this time the pain was in the lower lower back, also in the butt/glutes...and it seemed to be getting worse.

4). So I basically cut down to three lifting days a week (Arm day on Sat, Chest/Arm day Tues and Cardio/Upper back/shoulders either Sunday or Thursday). Needless to say at this point I was sad. I was disenchanted. I couldn't do some of my favourite lifts and even after lifting with other muscle groups my back/butt was still quite sore the next day.

The "bad day":

I've continues with this cut back routine for almost a month: until last Saturday.

Last Saturday was bad. I worked out (Arms and Cardio) in the A.M. and then went to volunteer at the shelter. I had the good fortune of being able to work with one of the timid dogs whom I like very much -- but she was a medium sized dog and I had to pick her up, carry her, put her down, repeat multiple times. I felt my back getting worse throughout the time, but figured it was just sore from lifting weight (squirmy weight sometimes!) from off the ground. A couple dogs I had also pulled quite a lot, which is usual, but seemed to bother my back more than it had every other weekend.  After this, we also did a bunch of housecleaning and walked our own dogs. By that night I could barely move. In fact, I had to get Ryan to help pick me up out of bed because everything was so sore.

I stayed in bed most of Sunday and Monday with little reprieve. Tuesday, the pain was so bad that I went to the doctor. I had a PT appointment schedule for the following week (in 3 days actually!), but I could barely walk, so I took the first appt. available.

So what is it?

The verdict: Sciatic nerve pain due to severe swelling of the sciatic nerve. In fact, it's so swollen its easy to feel and almost even see.

The prescription: The doctor gave me steroids (ha!) and pain meds to reduce the swelling. I have been taking those for several days combined with heat & ice, stretching, wonderful massages courtesy of Ryan, and puppy kisses, courtesy of the doctor doggies.

Doctor Q.

Guess at a cause: In researching this type of pain, I found at least 3 or 4 common causes, including herniated disks, slipped disks etc. I finally came across one that seemed the most plausible: Piriformus Syndrome. This is basically a tightening of the muscles in the butt/glute/hip joint. When these muscles get pulled too tightly (like possibly from overlifting, or lifting with poor form, or both of these combined with lack of stretching!) the muscles become inflamed. The problem is the poor little sciatic nerve runs in between these muscles and so, when the muscles swell, they pinch the nerve. This sounded like a likely cause.

When I was mostly a runner, I had very limber, loose, flexible muscles. When I started lifting 4x/week, not running a lot and not stretching, I felt all my muscles, especially those in my hip/back get a lot tighter. I would put money on this being the cause.

Ice, heat, rest, meds, stretch

The plan: Rest, ice, heat, stretch, take it easy...until I feel good enough for light activity. I will, of course, start with walking and running at an easy pace. I will also probably do arm and chest lifting workouts. Eventually, if I recover fully I will ease my way back into a harder routine.