Running can be a great way to stay active and maintain overall health. For runners dealing with sciatica, though, managing symptoms while maintaining your sports performance can be challenging. Sciatica refers to pain that radiates along the sciatic nerve. The sciatic nerve is the longest nerve in the human body, and runs from the lower back through the hips and down each leg. Sciatica develops when this nerve gets irritated or inflamed and can cause discomfort, numbness and weakness in the legs. Research shows that people with sciatica also tend to experience back pain around the lumbar spine. These symptoms may make running difficult. Fortunately, many runners can continue to enjoy their workouts while managing sciatica symptoms. With the right strategies, you can work to improve your symptoms and your athletic performance at the same time.
7 tips for running with sciatica
- Warm up properly — Starting your run with cold muscles can worsen sciatic pain. A proper warmup can loosen tight muscles and reduce nerve irritation. When warming up, you may want to focus on dynamic stretches. Good dynamic stretches for runners include leg swings and lunges. These stretches are meant to improve circulation and prepare your muscles for movement. You can also spend around five to 10 minutes gently walking or jogging at a slow pace to ease into your run. Warming up can be key to reducing strain on your sciatic nerve and preventing flare-ups during your workout.
- Focus on posture — Good posture is essential for runners, especially those managing sciatica. Poor form can increase strain on your lower back and irritate the sciatic nerve. To maintain good posture, keep your shoulders relaxed and your chest slightly lifted. Avoid leaning too far forward or arching your back too much. Engage your core muscles to support your spine and reduce pressure on your lower back. If you want to further improve your posture, you can work with a licensed physical therapist. Your physical therapist can assess your running form, then identify and correct any posture or gait issues.
- Do cross-training — Running every day can put repetitive stress on your body and lead to worsening sciatica symptoms. Cross-training allows you to maintain fitness while giving your sciatic nerve a break. Instead of running every day, try adding more variety to your exercise regimen. Low-impact activities like swimming, cycling or yoga can improve your endurance and flexibility without aggravating nerve pain. Cross-training one to two times per week can help balance your running schedule and support sciatica recovery.
- Strengthen your core — Weak core and glute muscles can lead to instability in your pelvis and spine, which may contribute to sciatica symptoms. Core exercises like planks and bird-dog exercises can strengthen your midsection and provide better spinal support. Glute bridges, clamshells and single-leg squats are intended to build strength in your hips and glutes. Strengthening these areas can reduce the load on your lower back. This can in turn alleviate sciatic nerve irritation. To find effective core exercises tailored to your needs, you can consult with your physical therapist.
- Invest in good shoes — Wearing the wrong shoes can exacerbate sciatic pain. When your shoes don’t provide enough support, your lower back and legs may be more impacted by running. Before running, make sure to find shoes that match your needs. Choose running shoes that provide proper arch support and cushioning. Replace your shoes every 300-500 miles to ensure that they continue to offer adequate support. Your physical therapist may have footwear recommendations based on your condition and how much you run.
- Stay hydrated and nourished — Hydration and nutrition can play a critical role in managing inflammation. By reducing inflammation, you may be able to reduce your sciatic nerve pain. Drink plenty of water before, during and after your runs to keep your muscles and tissue hydrated. To support your recovery and reduce your pain, include more anti-inflammatory foods in your diet. These might include leafy greens, berries and fish. Avoid excessive sugar and processed foods, as they can promote inflammation.
- Seek physical therapy — Sciatica sometimes requires professional treatment. If you’re dealing with ongoing sciatic pain, a physical therapist can provide personalized guidance and treatments to help you stay active while managing your symptoms. Your physical therapist can assess your running mechanics, prescribe targeted exercises and provide hands-on treatment. Treatments like manual therapy and dry needling can be highly effective in managing sciatica. Your physical therapist can also teach you how to safely modify your training routine to avoid aggravating your sciatic nerve.
Learn how to manage your sciatica as an athlete with help from Forever Fit
At Forever Fit, we’re committed to helping athletes reach their recovery and performance goals. When it comes to treating sciatica, we offer a range of specialty treatments designed to deliver relief and promote recovery. You can access our services at locations throughout the state of Maryland. Our Rockville location offers dry needling as well as specialized sports performance services.
Contact our team today for more information about sciatica treatment or to schedule an initial appointment.