Sciatica Pain and Sleep Positions

bike
New bike!

I’m going through a weird stage with back pain. It’s not new, but it seems especially magnified in recent months. I’m stronger than I have been in a long time, despite being almost completely unable to run. But almost magically (and not in a good way!) when I lie down in bed, the pain starts with a vengeance. I don’t know exactly what’s happening, but even my usual trick of elevating my legs isn’t helping as much as it used to. Something is definitely shifting when I get in bed, and it’s happening no matter what mattress I try— new, old, foam, springs, etc.

I get sciatica-type symptoms that start with a burning/tingling pain in my right butt cheek and trace down my leg to the hamstring, lateral thigh, and sometimes all the way to the heel. Next comes intense pain in the right front hip, and once it starts, it’s very hard to stop it.

I got a new bike— a cruiser with a very stable seat to keep my SI joints from getting angry— and can ride it without aggravating my back, which is awesome. It’s easy on my neck, too, since I sit upright in the seat rather than leaning over to reach the handlebars. I walk 5 or more miles every day, lift light weights, do a core workout like it’s my religion, and row a mile on our awesome Concept2 machine. For these reasons, I’m pretty strong, although I really want to return to more freedom and running. The lack of comfortable sleep position is maddening, and the pain can be crazy-making. Sometimes I change positions for three hours before I can go to sleep, but other times I get lucky and only move around for about an hour before conking out. It’s very frustrating to go to bed exhausted but unable to sleep because of pain. Lately, I sometimes have no pain at all until I lie down, which is quite bizarre.

No matter how long this shit goes on with chronic pain, I’m never able to get to used to it. There’s still some huge part of me that thinks it’s temporary, or maybe fake, despite making some serious strides toward peace with reality. But when I watch soccer on TV, I still feel the field under my cleans, the ball against my feet, and the rush of adrenaline from scoring a goal. I’m not sure that longing to play sports, to compete, to be free, will ever go away.

Impromptu Camping Trip

blackbird marsh trail
The Blackbird Marsh Trail connects to the Florida Trail.

Our midweek camping trip at the beach was the perfect impromptu escape. Luckily the National Seashore had a cancelation and we were able to make a last-minute reservation on our favorite camping loop near the Gulf of Mexico.

The weather was almost perfect—seventies in the day, sixties at night—but the wind was incredible. Our tent almost took off several times while we pitched it, and the rainfly stood up like a parachute. We finally got everything secured and set off for a two-hour hike on the Florida Trail. We usually hike 4+ hours, but my wife is still in recovery from a hoverboard accident and two hours on her feet was a major victory.

armadillo florida trail
Armadillos are common along the National Seashore section of the Florida Trail.

At the turtle bridge near the northern terminus of the Florida Trail, we saw one of the coolest things we’ve ever seen—a large snake swimming across the water. The snake was incredibly fluid and silent along the top of the water, and as city-dwellers, we were mind-blown.

We finished our hike and made lunch, and my back suddenly started to hurt. Pain shot down my right leg almost to my foot. I worried I’d have a sleepless night, but decided to put my shoes back on and go for a trail run. It doesn’t make sense within normal parameters, but often a run makes my back feel much better, almost like the pounding helps return everything to where it’s supposed to be.

The wind was so stiff that I sometimes felt like I wasn’t getting anywhere, but it was a great 45-minute run. I saw a thru-hiker finishing his walk and a mile or so later I was charged by an armadillo who didn’t realize I was on the trail. He took off to root through the remnants of a fallen tree before we played a full game of chicken, and it was fun to watch his short legs propel his oval body toward me.

Running through the campground proved no less entertaining. It’s normal to see dogs tied up at campsites, but someone in a truck camper had their cat tied to their rig. The cat was quite fat and seemed immensely happy. He wore a collar with a bell and was attached to the camper by a harness and retractable leash. I love random animal sightings while running.

altra intuition
My Altra Intuitions got in some good trail miles.

When I got back to our tent, my back pain had greatly receded and was down to a dull ache. I did a few more exercises from my core routine (I’d done the others earlier) and stretched a few key muscles, and even after cooling down my back pain stayed very low. I am a wholehearted believer in using exercise as a weapon against chronic pain.

I cooked fresh salmon, dill, and white quinoa for dinner (we eat healthily even while camping!) and we got into our tent at eight o’clock because bugs were eating up our ankles. I hesitantly stretched out on my camping mattress and was pleasantly surprised to find all the radiating pain completely gone from my leg and even the centralized pain in my back was barely there. The wind blew so hard all night that we thought the tent might collapse, but we both got some sleep and awoke to the sounds of Gulf waves crashing on a beautiful morning.

Core Workout to Combat Chronic Pain

core workout for chronic back pain
I do a core workout almost every day to fight chronic pain.

Keeping my core muscles strong has been a lifesaver. Not only am I able to run again, but I’ve started sleeping again because I’m not in as much pain when I lie down. My low back and pelvis and hips were in so much pain for more than a year that I was terrified it would become a lifetime issue.

I already deal with chronic pain and felt like I couldn’t stand a new addition to my pain resume’. The core exercises help my pelvis stay in proper alignment, which relieves the once-constant pain in my back and hips. The picture of my notebook shows what a daily core workout looks like for me. I change things up each day but always do the basics.