Walking & Sciatica

Severe lower back, gluteal and leg symptoms associated with sciatica can occur during many activities including walking, running, standing, sitting, twisting and bending. Walking-induced sciatica pain is intense and very often limiting. The extent of motion in the hip and sacroiliac joints while walking can eventually lead to overuse, increased muscle tension and sciatic nerve impingement. Increase your stretching and modify your walking sessions to prevent and/or lessen the deliberating effects of sciatica. Consult your doctor for specific recommendations or if the pain worsens.

Anatomy

"The sciatic nerve is the largest nerve in the body," chiropractor Arn Strasser writes on the Spine Universe website, "and can be the source or significant pain and discomfort." The spinal cord runs down the center of the spinal column; spinal nerves branch off the cord in between each of the individual vertebra. The spinal nerves of the lumbar and sacral regions form nerves that travel into the low back, hips, legs, feet, and toes. The largest of these branches is the sciatic nerve, which runs directly underneath the piriformis muscle in the buttocks before continuing into the leg.

Sciatica Symptoms

"You can experience sciatica in different ways and in different parts of your leg," Spine Universe senior medical writer Kamiah A. Walker reports. "It all depends on where your sciatic nerve is affected." The symptoms of sciatica include: sharp, shooting, shock-like pain into your leg, deep, intense burning pain, numbness, tingling and weakness. These symptoms may appear individually or in combination and are usually intensified by coughing, sneezing, sudden movements, walking, standing and sitting.

Sciatica Sources

"The four major sources of sciatica are a herniated disc, spinal stenosis, facet joint conditions, and nerve entrapment," Strasser explains. Most cases of walking-induced sciatica are caused by the sciatic nerve being impinged underneath the piriformis muscle, which runs across the upper buttocks and rotates the hip outward. When the piriformis becomes taut from overuse, it places pressure on the sciatic nerve. This condition is called piriformis syndrome, and results in the intense symptoms of sciatica.

Stretching

The strong piriformis muscle is involved in movement of the hip and sacroiliac joint, both of which are involved with walking. Walking hills and stairs, and over-striding exaggerate this motion. Stretch the entire body, with extra emphasis on the piriformis muscle, before and after walking and several times throughout the day. Proper stretching increases range of motion and decreases muscle tightness. To adequately stretch the piriformis, you can perform the side-lying piriformis stretch and the seated or supine figure-four stretch.

Treatment

If sciatica symptoms appear, modify your walking for exercise sessions. Decrease your volume of incline and decline work and walk with a normal stride length. Warm up and cool down thoroughly to prepare the body for exercise and prevent muscle tension. Consider temporarily replacing walking with yoga or tai chi to lessen the overuse of your hips and sacroiliac joints and to accelerate the muscle-stretching process.