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We went to the mountains to hike this past week. Pretended we were on the Camino with items in our packs, hand washed clothes etc. I learned a lot. My pack is a bit lighter.
The first day (Tuesday) we walked a fairly rough trail, up/down/rocks for 7 miles. It was tiring but we did ok. Lots of little breaks, no really long break. It took us 4 hours. By the end my sciatic nerve was tender, not screaming in pain.
The second day (Wednesday) we walked in the neighborhood with about 5 miles of roads, lots of up and down with some steep grades. 8% grade up was the worst. Walking level or down was fine. Walking up was incredibly painful. For the last mile I had my pack up around my rib cage to keep the thing off my lower back where the trigger point is. Took a pain pill when we were done.
The third day (Thursday) we walk a short distance without the packs. My back was very unhappy. By then I remembered to take tiny steps, do a switch back pattern up any incline. Put a heat strip on my back before walking.
If anyone has dealt with this, please share any ideas you have. One thing I came up with was to put padding inside the edge where the pack rests on my lower back - leaving a hole (unpadded area) at the trigger point so the pack doesn't hit the trigger. Similar to putting a mole skin donut on a blister area.
Tiny steps, switch back up hill, put heat pad on before I start, get the pack off the trigger spot. I don't want to take the pain pills, will do so if I really have to. Will have my pack transported if needed, although even without the pack there is pain once the trigger is hit.
The Camino provides.
We went to REI and found our chiropractor there.
He showed me an exercise to do and told me to buy poles.
As it was REI's large yearly sale and I had a 20% coupon, and my dividend amount to spend - I saved a lot of money on very good poles. The young lady who was helping me showed me poles that were made for my height, adjustable for up & down hills and less expensive than the ones in my hand.
We will have Hubby's pack checked-in. Too big for carry on. There will also be one suitcase, as we will be staying in Europe for about a month after our Camino.Jo, just a thought.... If you plan on using those poles for the Camino, (good job on the sale and dividend score, btw) are you shipping them ahead to your arrival point, or are you packing them in check-in luggage?
Lots of figure 4 stretches, but it only helps without a flare up. The "lunge" stretch does a good job. The Dr. showed me how to do it in the store. People probably thought we were funny.I just recently returned from the Camino. I have sciatic pain from both a herniated disk and piriformis syndrome. I did what I could to mitigate the issues as much as possible before starting. Interestingly, I do better walking with the backpack than even just standing., I used my trekking poles as much as possible to ease the stress of hills, both up an down. Now that I am back home, my issues have been worse. I took a lacrosse ball on the hike to help with the piriformis. Assuming you don't have a lacrosse ball with you, do as much stretching you can, particularly the pretzel and figure 4 stretches if you have been introduced to them. Buen camino!
Housekeeping means a lot of bending, not good for the pinched nerve. I was told to squat or even kneel on the floor - no bending. It's very hard to remember and impossible to do some house chores per the instructions I was given.Hi,
I had extreme lower back pain beginning of April. Doctor ordered CT Scan...result discus hernia L4-L5 & L5-S1, sciatica nerve touched. Took medication (Meloxicam 15mg) for 3 weeks and then physiotherapy for 3 weeks + medication
My Camino start of begin May had to be postponed until...
When I thought that it got better, I started doing a bit more than I should I suppose, so got a setback again...start taking pills again and I have still numb feelings from time to time, pain in the lower back and sciatica nerve, hurting from back to right foot.
So I can understand very well.
Walking for 3 to 4 km is OK, more
Going back to the doctor next week to ask to see a specialist and if needed a neurosurgeon.
It is now 2 months and it is not going away. Some days much better untill I start doing small things...housekeeping.
I can only say that you should take a medical checkup before self medication.
It is always same pain, but different cause.
Be careful
Buen Camino
Is your pack really 15 kgs? That's a ridiculous amount of weight to carry on the Camino. You got a rice cooker in there?I have had sciatica before and was semi disabled - my left leg went numb as well. All advice on the net suggests that one remains active and that walking is in fact good for your recovery. Personally , I would send the pack on each day - heaven knows what state you will be in if you tweak your back , jolt or fall while carrying 15kgs + ?
PS , I am certainly NO doctor
Hehe - I now limit myself to one or two weeks a time on the Camino - I almost always carry my Camping Gaz Cooker and sometimes a cheap 3 man tent which I discard in an obvious place for other pilgrims to experience.Is your pack really 15 kgs? That's a ridiculous amount of weight to carry on the Camino. You got a rice cooker in there?
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