@steve203 you may have piriformis syndrome which happens when the piriformis muscle tightens and presses against the sciatic nerve. There’s an exercise that helps. BTDT.
Wendy
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For decades, I carried my wallet in my left, back pocket, without a problem. Some years ago, I started to have pain in my left hip and leg, every morning, when I got up. Then the pain would go away, only to return when I got out of bed the next morning. Noticing that the pain centered right where my left back pocket was, I reasoned that the wallet was pressing on a nerve all day, and, for whatever reason, the pain would appear 12 hours later. I started carrying my wallet in my front pocket. In a few days, the morning pain went away, never to return.
I don’t carry anything in my right back pocket, but that is about where the center of the pain is on this go around. For the halibut, I put my cheapie Office Depot task chair aside, yesterday, in spite of using it for years without a problem. I dug out the Haworth task chair I rescued from Salvation Army last night. Today, the pain is not as bad. I’ll see if the pain goes away entirely by the weekend.
Steve
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After my back surgery, one of the things I was taught was the “figure 4 stretch”. You can do it laying down, or in a chair. Laying down is better, but in a chair you take the same position, and then instead of pulling your leg towards you, you lean down. You can also push the knee of the crossed leg to make a stronger stretch.
Turned out that about 90% of my problem after the surgery was the piriformis being really tight.
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When I do a trail run, it takes me a full 10 minutes to get loose. I start out walking for a minute, then running for a minute, and repeat this for 10 minutes. At first, the thought is always: Wow, I am too stiff to run today. But it always loosens up. Oddly enough, the 1st decent uphill run gets everything loose. Not sure why running uphill does that.
But yeah, sitting too much is tough on the back. Wendy on this board has pounded the pulpit on that point, about getting up every 30 minutes, or at least once an hour, while at home idling, and that definitely helps me.
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I occasionally do Fig 4 stretch in a chair, or laying down. Each has slightly different ‘pros n cons’.
Fig 4 is similar to Yoga Pigeon pose. Which has other ‘pros n cons’.
I do a modified Pigeon pose. I stand about 25cm from the kitchen counter, and ‘Fig 4’ a leg (foot, calf, knee) up onto the counter, parallel with the counter edge. Then, gently, lean forward, keeping back straight. Repeat with other leg.
Gentle, slow.
FWIW.
ralph
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Well, I’ll take the Game Ready, TYVM. Overly enthusiastic with my PT homework, I think so, after today’s session, PT and I decided on a bit of TLC
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Didn’t know it was called that, but “pigeon pose” also is good once you’re able to get down on the mat, and back up again.
They started me on a firm PT table (laying down). Soft bed is doable, but not as effective. They said at home I should do it in a chair. Eventually I was able to get up and down from the floor, and so could do the laying-down version at home. And also the pigeon version you linked.
I still do it as needed, but overall it is much better now.
Didn’t even know I had a piriformis before my surgery. Easy to take for granted until it starts really hurting.
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@rainphakir Pigeon Pose is one of my favorites.
Pointers:
The leg that is folded has a lot of strain on the knee. Be aware and don’t overdo it.
The leg that is extended backward stretches the Psoas muscle which is attached to the lower back. If the psoas is tight the lower back will compensate by pulling inward which can strain the lower back. Consciously and firmly keep a neutral lower back by strengthening the pelvis. If your psoas is too tight to keep a neutral lower back don’t push past the neutral back point.
For a true back and core strengthening exercise, raise the entire torso off the bent knee without touching the floor, keeping both arms to the sides like wings. I’m still not recovered enough to do that even though I can do a handstand.
Wendy
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Went out and ran some errands…maybe the different chair isn’t helping all that much. So, tried the exercises. They don’t take long, and cost me nothing, so why not.
And now…a thematically appropriate laff break.
Steve
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Glad to see so many pigeon pose aficionados here. One of my favorites too.