Did you know that an hour of running can, statistically speaking, increase your life expectancy by seven hours?
While, running may be more effective at prolonging life than walking, cycling or swimming according to a review of evidence published in the journal Progress in Cardiovascular Disease, some people find it hard to stick to their running routine due to a type of back pain known as sciatica.
Sciatica is a term that describes a sharp, shooting pain originating from the low back, that travels down the sciatic nerve—the nerve in the back of your leg. This pain is caused by the compression of one or more nerve roots in the lower back.
Having sciatica doesn’t necessarily mean that you should stop running. Below are some tips that can relieve sciatica symptoms when running.
1. Heat and Cold Therapy
Alternating between heat and cold therapy is a good way to reduce sciatica symptoms during your run or workout.
- Applying heat to your lower back and/or buttock will dilate blood vessels to encourage healing by increasing the flow of blood and nutrients to the area. Heat also relaxes the muscles around the sciatic nerve, providing some relief. back wraps containing heat packs or adhesives the deliver low-level heat are good ways of applying heat therapy during your run.
- Cold packs can alleviate sciatic pain by reducing inflammation and numbing sore tissues. This can be applied when you feel pain after your run.
2. Run Barefoot
While there are mixed reviews about this, some people experience relief from their sciatica symptoms after running barefoot. If you do decide to try this, it is important to make the transition gradually. Start by walking barefoot for a few days. Also, running barefoot on a track is more comfortable than running on concrete so take advantage of any local tracks available to you.
3. Alter your running form
You can minimize impact on your spine during running by avoiding a completely straight, vertical running form. Instead, lead with your chest while keeping your head tall and balanced over the chest. Avoiding heel strikes will also help reduce the impact on the spine.
Call us at 845-342-BACK (2225) if you or a loved one is suffering from sciatica to find a treatment that is right for you.