According to the Cleveland Clinic, sciatica is more a symptom than a condition unto itself. It can manifest as either a severe leg cramp or an acute pain that shoots up and down, inhibiting your ability to either stand or sit. Sciatica is usually caused by irritation or "pinching" of the sciatic nerve. The posture required in kayaking could lead to, or inflame existing, sciatica.
What Causes Sciatica in Paddlers?
Kayaking requires a somewhat unnatural seated position, with your bottom on a low seat and your legs extended straight out in front of you. This position causes downward pressure on the tailbone as well as the sciatic nerve. According to the U.S. National Library of Medicine, a prolonged sitting position with pressure on the tailbone and buttocks, such as that required in kayaking, can result in a pinched sciatic nerve, which, in turn, leads to the pain of sciatica.
Warm Up
Doug Alderson, author of "Sea Kayaker's Savvy Paddler: More Than 500 Tips for Better Kayaking," recommends that you stretch and warm up your back before setting out to paddle to avoid injuring or irritating the sciatic nerve. Alderson recommends practicing yoga when not paddling and using some yoga-style warm-up techniques in your kayak immediately before setting off. In one such exercise, you begin seated in your kayak, holding your paddle in a natural position. You then lean forward, using your abdominal muscles, pushing the paddle toward the kayak's bow.
Proper Technique
One way to prevent sciatica when paddling is to use proper paddling technique. Alderson recommends maintaining proper posture while paddling, sitting up straight and leaning slightly forward. As you take strokes, rotate at your hips and pivot on your tailbone. Such movement should give your sciatic nerve momentary relief each time you stroke, thus preventing the prolonged downward pressure that leads to sciatica. New England Kayak Fishing counsels paddlers to try and limit spinal rotation by using your lats and obliques to perform the bulk of the motion.
Proper Equipment
Some manufacturers like Wavewalk Kayaks have developed more ergonomically-correct kayaks that have done away with the traditional "L"-shaped seating position. However, the vast majority of paddlers still own the more-traditional style of sit-in or sit-on-top kayaks. A proper seat can go a long way in relieving stress on the sciatic nerve. Not all kayaks come with such seats, but most can be retrofitted. Look for a seat with back support. Alderson recommends seats with hip, knee and thigh braces. Properly adjusting the position of your foot braces -- or seat, if the foot braces are stationary -- is also crucial in relieving stress on your lower back.
References
- Cleveland Clinic: Diseases and Conditions: Sciatica
- U.S. National Library of Medicine: MedLine Plus: Sciatica
- "Sea Kayaker's Savvy Paddler: More Than 500 Tips for Better Kayaking"; Doug Alderson
- New England Kayak Fishing: Think Safety: Lower Back Pain and Kayaking or "Yak Back"
- Wavewalk Kayaks: Paddling Positions
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