Another setback

Just as I had got into my new schedule of runs and early morning swims (which incidentalyy were starting to work really well - Its worth perservering with the 'Pose' style running - my route was getting easier. Watch out for calf and hamstrings at first though) - another setback.

I was practicing starts and turns eady for the British Short Course championships on 17th Nov when back pain started. Ok I thought - gentle swimdown painkillers and take it easy from now on. Only the pain got worse and worst until I had shooting pains down the left leg and numb toes. I managed to pinch the sciatic nerve. It hurt like stink for a whole week and is still sore a week later. Had to pull out of the competition - no way am I in any shape for a start or turn - or even driving to watch the others. It slowly seems to be getting better and I hope to be in the water soon. So things I found helpful -

1. rolling backwards over a swiss ball
2. painkillers and anti infallamatory pills
3. TENS
4. dont sit down for long periods
5. lie of the floor face down and using your arms, gently lift your shoulders off the floor.

So - what happens next and how to avoid this problem in the future ????????
- I guess one thing is not to do such an intense starts and turns routine - stick to no more than 5 then do something else.
- Another is to flex the back backwards in the warm up and cool down.
- dont do an early mornign swim and then go to the office and sit in a poor posture all day.

Im also looking at start techniques and from some web videos it seems obvious that the grab start could put a big strain on the lower back. Having looked at some swimming videos its noticeable that some people significantly drop the hips to get a good push with the legs rather than opening up the folded body like a hinge.