If you suffer from Sciatica – an affliction which produces shooting pain and tingling down one leg – cycling can help alleviate its symptoms. To maximize results, however, some key adjustments must be made such as decreasing time on the bike, using an appropriate saddle and performing stretching exercises prior to every ride.
Stretches
Sciatica pain occurs when vertebrae in the spine compress, inflaming and pinching off a sciatic nerve. An unsuitable saddle, long periods of sitting hunched over, and repetitive motion such as cycling may all aggravate this condition further.
Stretching techniques prior and during cycling sessions can help your muscles remain loose, decreasing the likelihood of becoming tight and leading to injury. Consider purchasing a bike with adjustable handlebars or an ergonomically designed seat in order to maintain good posture throughout the ride.
Assuming your back is extended and feet flexed upward, lie on the floor with arms supporting your weight and pull your right knee across in front of your body until a comfortable stretch in your lower back and buttocks is achieved. Hold this position for 30 seconds on one leg then switch legs – three to five repetitions should do it. This sciatica exercise stretches the piriformis muscle that may tighten over time and press against sciatic nerve.
Heat
Sciatica is an agonizing condition characterized by sudden bursts of pain and numbness in the buttocks, down the back legs, and into one or both feet on one side. Although not caused directly by cycling, long periods spent sitting hunched over on a bike saddle can place strain on buttocks and coccyx areas which press against sciatic nerves causing their compression and inflammation.
Cycling places stress on the hips, lumbar spine and buttocks when placed into racing position, leading to muscles straining out of alignment in unnatural and uncomfortable ways. This causes wear-and-tear damage as well as friction against sciatic nerves – so using heating techniques on both lower body and spine before and during cycling may help desensitize nerves while improving blood flow to relieve nerve pain both during the ride and afterwards.
Ice
Sciatica can be caused by various sources. Most cases begin in the spine where vertebral discs degenerate over time and pinch nerves. Other potential triggers for sciatica include sitting for extended periods or improper bike saddle positioning which puts pressure on piriformis muscles which run from buttocks to spine top.
Cycling generally does not require taking an entire break from cycling, however. Instead, temporarily decreasing intensity, altering posture and using key stretches or pain relieving techniques such as ice can be useful ways of helping alleviate symptoms.
On long rides, it may be helpful to pedal off of the seat occasionally in order to increase blood flow to your legs and relieve some of the pressure off of your sciatic nerve area. These simple changes could make the difference between cycling through sciatica or stopping altogether.
Massage
Regular massage can help those suffering from sciatic pain find relief. Regular sessions will relax tight muscles around the nerve, reduce inflammation, and relieve any pinching and ache caused by nerve compression.
Trigger point therapy can provide more in-depth massage techniques. Trigger points are tight areas within muscles which cause localized pain elsewhere in the body; trigger point massage works by applying pressure directly where this discomfort exists, then gradually relaxing that muscle over time.
The spine is an incredible, versatile structure capable of being bent into some unlikely positions; however, it was never meant to remain that way for extended periods. Cyclists who ride with their pelvis out of alignment and their back bent for prolonged periods are particularly at risk for injury; yet intense cycling can actually benefit your spine if done with caution and proper technique.https://www.youtube.com/embed/rLPwxXxdZUI