Sciatica - Beginners - Runner's World

Clariss

04/10/2002 at 17:01

Have only been running a couple of months, had a two week holiday during which I seem to have sciatica. Thought it would disappear but evidentally not. Arrived home yesterday, tried to run today and finally managed at a very slow pace but not without a wince or two along the way (only managed about 10 minutes in all). Have an osteopath appointment on Monday but want to know if I still run (with a wince) am I doing more damage than good? Any advice would be greatly appreciated cos I don't want to stop now I've finally started. Thanks.

Muttley

05/10/2002 at 12:51

Claire,

If you do a search on sciatica you'll find some recent threads. Put briefly, in my experience it's to do with posture and biomechanics and a good sports physio should be able to advise. In my case, I was able to run through it. Hope this helps.

Clariss

05/10/2002 at 13:19

Thanks Muttley. I'll check out the other threads.

Sore Toes

05/10/2002 at 17:45

Claire, I get sciatica type pain sometimes also. It is noticeably worse if my abs are weak - I go through phases when I'm very good about doing crunches, but then I lapse, and then the back pain comes back again. I think you're right to get it checked out though.

Roz

31/10/2002 at 15:34

Claire, I've had sciatica so my sympathies to you. Running per se won't necesarily make it worse but here are a few tips.

Get your gait and foot strike analysed to you run more biomechanically efficient

Make sure you don't wear shoes that are worn out. Rotating 2 - 3 pairs helps.

Avoid severe cambers on roads and alternate between going clockwise and anticlockwise on circular routes.

Try to run off road wherever possible but with reasonable terrain e.g tracks and grass.

Avoid hills as much as possible or walk if not.

Only run what you can..I could only run for 10 minutes before packing in and walking home!

Strengthen your abs as Jo suggests..a strong abdomen supports the spine.

and as my specialist said, eventually the water will come out of the damaged disc and shrink it back into place. So your sciatica will eventually fade.

Good Luck!

nick annan

31/10/2002 at 15:47

hello claire
i am also a beginner who has suffered from sciatica. I have read up a bit and apparently it is caused by having legs of differing length (mmhh) or having tight hamstrings.
As i have aso suffered from a tight hamstring in my left leg i have been focusing more on my streching and it is a lot better.
As for running with it, i visited my doctor (also a runner) who said it was ok, it loosens the muscles off and is actually a good thing (after you get over the initial stiffness)

Clariss

31/10/2002 at 21:27

Thank you all so much for your help. I'm always surprised that anyone answers any questions that I have! It seems to have loosened off for the time being so I think I should concentrate on getting the abs strong (easier said than done!) whilst I'm feeling fit(er). Am having a bit of trouble with motivation but another thread is sorting that out!!

XFR Bear

31/10/2002 at 22:54

I think sciatica can also be caused by having a tight piriformis muscle - that basically runs right over the sciatic nerve and can trigger it that way. Piriformis stretch is the one where you cross one leg onto the opposite knee and pull both legs towards your head (lay on your back or you'll fall over!!). Alternatively sitting down - put one foot square onto the floor, cross the opposite foot onto the knee and lean forward to get what seems like a similar effect.

BTW, as well as doing crunches, I've always been told that you need to strengthen the back muscles as well to keep the opposing muscles to the abs balanced with them.

Clariss

01/11/2002 at 11:50

Iain - I'll give the stretches a go. Strenghtening both sets of muscles seems to make sense. Thanks for the advice.

marie gillow

04/12/2002 at 12:25

Hi Claire, have only just read your message. I had sciatica for 18 months and it was hell. I went to a chiropractor and after intense treatment of three visits per week for six weeks it finally went. I regularly go now once a month just to keep my body in check and have had no further problem. I would recommend it to anyone. I have managed the Nike 10K and have just entered for the FL half marathon. I hope your problem has resolved itself. Take care.

Bob Champion

13/12/2002 at 15:51

I was admitted to hospital with a bad attack of sciatica, the pain was so bad that a dose of pethidine didn't touch it. I saw my doctor who recommended reading "treat your own back by Robin Mackenzie". I followed these exercises for 3 weeks until I saw a physio. By this stage I hsd started running 3 x 3 miles a week. The physio left me following the book with some extra exercises to stretch the nerve and told me to carry on running as it was making my back easier. This was nearly 4 years ago now and I've had no further problems, I still use the exercises in the book just to keep my back muscles in shape. I think the book has been reprinted and is still available, it was under a tenner then.

arvinder khaihra

23/12/2002 at 15:12

Hi Clare
Unfortunatly Sciatica is very common amongest runners of all levels, I and several of my friends have suffered with it.Luckly (touch wood)I have been free of sciatica for about 4 years. One the reasons runners and other sportsmen suffer is that we strech our muscles, but negelct our back muscles. It is the back muscles pressing on the sciatic nerve that gives you the pain. So simple streching of the back will prevent an attack of sciatica.

trish turkoglu

12/01/2003 at 14:54

Acupuncture can be very effective at relieving sciatica..it certainly helped me and has never been as bad after I had it treated even though I'm running more.

mary espie

04/10/2003 at 15:16

Hi

I suffered a slipped disc earlier this year and still have problems with the sciatic nerve causing pain in my leg and foot. My doctor told me I should just walk and not run. Can I start running again or should I just keep up the walking? Advice would be appreciated.

Mary

pepe

29/10/2003 at 17:22

Hi Mary I prolapsed (slipped) my L5 disk 18 months ago I had pain right down my sciatic nerve and a numb sensation in my toes I would recommend seeing a chiropractor and doing some back exercises swimming is agood back exercise. I did a lot of walking and swimming and I have just started to do some jogging again. Try doing some walking then jogging for 1 minute and so on until you feel you can jog more than walk.
Good Luck

mary espie

02/11/2003 at 17:36

Hi Pepe

Thanks for advice. Helps to know that there is hope. Although the doctor says I am doing well it sometimes feels very slow and as though I should be doing more. 'Patience' as the doctor says seems to be the key word.

Thanks again

Mary

Stewbeedoo

03/11/2003 at 13:40

Hi,

I have been a long term sciatica sufferer, here are a few tips that I have based on my experience, I am now pain free(touch wood).

Firstly, I would recommend seeing a sports physiotherapist before going to see a chirporactor. After my experience, I will never see a chiropractor again. Dynamic, high impact movement on joints is not good for people with prolapsed disks!

My physio diagnosed the problem, asked me to focus on strengthening the core stability muscles (abs and back muscles) and also stretching.

I had a prolapsed disk which took time to heal but once that was cured I had sciatic pain caused by "tethering."

My physio recommended "Dr Ali's Back Book." I cannot recommend this publication enough, it saved me from an operation and the principles work. I had seen two doctors and a chiropractor(who made the situation worse). They both said I would need an operation. Well having read the above book and followed it's advice i can tell you I am pain free without any operation....

Do not focus on jsut your abs....stretching and stengthening of the lower back muscles are just as important.

In the end, my nerve finally realeased and has not come back.

Best of Luck...

Stewart

pepe

04/11/2003 at 19:07

Hi Stewart thanks for that
My experience was the opposite I have seen oestopaths physiotherapists and finally a chiropractor (the fisrt 2 seemed to make it worse for me)I have ordered Dr Alis Back book today from Amazon and will give it a try.

What sports are you able to do now?

pepe

Stewbeedoo

10/11/2003 at 11:47

Hi Pepe,

It's funny how some things work for some and not others :o)

The thought of having an operation is really what drove me to finding out as much information as possible. What I liked about this book is the way it explains how the back works, what can go wrong and how to remedy it.

All I know for sure is that I had an operation booked but followed the advice of my Physio and followed the principals in the book and I haven't needed an op and there is no sport I can't do.

Occasionally I feel a twinge but that serves as a reminder to do my exercises!

Best of luck with Pepe, hop it works out for you.

Regards,

Stewart.

Alex Thornton

26/04/2007 at 13:53

Keep stretching. I've heard yoga is a good way of avoiding the problem in future. I started to get mine after a 20 mile run 4 weeks ago. Finding that cycling and stretching is sorting it out bit by bit but it's worse evey morning after periods of inactivity.

Was supposed to be running the marathon on Sunday. Absolutley gutted. Death to sciatica.

How long did people suffer the worst symptoms for?

ALEX