Your sciatic nerve symptoms can be exacerbated by exercise or even caused by inappropriate form while exercise, poor muscle symmetry or excessive backs strain. Understanding the anatomy and the two main causes of sciatic pain will guide you in modifying your exercise routine to reduce your symptoms and risk of further injury. Performing simple stretches when your symptoms flare up can facilitate the completion of your exercise regimen and reduce your post-workout pain and numbness.
Anatomical Causes
There are two main injuries or strains that cause sciatic nerve pain, or sciatica. The sciatic nerve protrudes from the lumbar and sacral spine region, and any injury or inflammation in these tissues can place pressure on the nerve and cause symptoms such as pain in the buttocks, radiating pain down the leg and numbness in the leg or foot. Causing similar symptoms, overtightening of the piriformis muscle, located in the center of the buttocks, impinges the sciatic nerve.
Poor Form
Poor form is a frequent cause of sciatica. When weightlifting, even with small dumbbell weights, make sure to tighten your abdominal muscles just before exerting yourself to protect your lumbar spine. Use a mirrored wall to monitor your form and consult with a trainer to learn the proper form during all of your weighted exercises. Always work opposing muscle groups equally to reduce muscle asymmetry, which can cause sciatica. For example, if you are exercising your buttocks muscles, perform a front hip exercise afterward or at the next workout session to ensure no unnecessary strain is placed on the piriformis muscle.
Typical Exercises that Cause Sciatica
Good mornings, or straightening out your body from a bent-hip stance, particularly with weights, is a common cause of sciatica in both forms as it places tremendous strain on your lower back and activates the piriformis muscle. Squats or deadlifts can also contribute to sciatic nerve strain. If you experience symptoms after completing an exercise, discontinue that exercise and find an alternative exercise to strengthen the same muscles.
Stretching
When your sciatica flares up during an exercise routine, perform a sciatic nerve stretch immediately. Continuing to perform your exercise without stretching can increase your pain significantly in a very short period of time and may hinder you from participating in future exercise plans. Place the knee of the sore leg in front of you on the floor, rotating your hip so that the outside of your shin is laying flat on the floor. Stretch your other leg behind you and gently lean forward until you feel a slight stretch and hold for at least 30 seconds. Attempt to stretch further if it does not cause more pain. Breath deeply and endeavor to relax your buttocks muscles actively.
