Is it good for sciatica to walk on a treadmill?
According to a study, walking can lower the risk of developing sciatica. Besides, it offers better results in treating sciatica pain than spinal surgery. Walking can help reduce inflammation and release endorphins. This is a great way to relieve sciatic pain, back problems, and other issues. However, does this rule apply to all forms of walking? Walking on a treadmill is good for sciatica.
That's just one of the many issues that I'll be addressing in this article. Is it possible to even understand what sciatic is? Let's begin!
What is Sciatica?
Sciatica refers to the inflammation and irritation caused by the sciatic nerve. The sciatic nerve begins at the spine and runs through the glutes and hips to reach the feet. It's the longest and most extensive nerve in the human body. It is composed of five nerves from the lower back, which combine to form one nerve. The nerve runs from the lower back through your buttocks to the foot.
That said, sciatica is a specific type of pain in the buttock that radiates down your leg. This can cause tingling, numbness, and pain in the legs and hips. In the journal Orthopedics, a study on sciatica was published that included 650 people. According to the report, 25% experienced sciatica within 6 months.
This indicates that sciatica can be very common. Havard Health suggests that 40% of the population will experience it at some point.
Causes of Sciatica
Many factors can lead to sciatica/lumbar radiculopathy. Spinal stenosis and herniated/bulging discs are the leading causes of sciatica. The spine can put pressure on the nerves by disc generation or osteoarthritis.
Repetitive stress injury or compression can also cause damage to the sciatic nerve. You also have other risk factors, such as increasing weight/height or a spinal fracture.
Sciatic pain only affects one side of the body. You may feel a sharpening pain in your back or buttocks radiating down your leg. Some people may feel lower back pain or have trouble moving the affected feet.
Other symptoms may also be present. Some examples of these symptoms include
- Insomnia in the limb
- Hip pain
- Radiating/burning pain
- Tingling or numbness at all levels
- Increased pain when you are seated for a long time
- Lower body stiffness
One may lose bladder or bowel control in severe cases. In such cases, I recommend that you seek emergency medical care.
Most cases of sciatica are severe. Many patients mistakenly believe they have a more severe condition. However, 75% of patients who are affected take several weeks to get better. A few minor spine problems can also cause the condition. Imaging tests do not usually diagnose sciatica.
Instead, they suggest some exercise and self-care instructions. You can also reduce your sitting time and move more to ease the pain. A treadmill is a great way to relieve sciatica symptoms.
Can walking be good for sciatica?
An article on WebMD claims that any type of walking is good for relieving sciatica pain. Walking is an excellent exercise for relieving sciatica pain. Exercising reduces inflammation, triggers endorphins release, and triggers pain relief.
But, it can be dangerous to walk outdoors, especially when it's wet or slippery. A treadmill is your best friend! First, you can be consistent for a time with a treadmill. On a treadmill, you can set your walking pace.
A treadmill that uses an incline to walk on is a low-impact aerobic activity. This means your heartbeats may increase. You may even sweat. But you won't be short of breath and can continue to exercise. For 20 minutes, you can walk on the treadmill at a 3% incline at 3 mph. This will help your sciatica pain tremendously.
A treadmill's other benefit is that it increases circulation and improves joint movement. Its increased circulation aids in healing and repair. It has a positive psychological impact. This will allow you to get rid of the depression caused by neck and sciatic pain. Walking will allow for proper chemical and mechanical movement to the discs.
How to deal with sciatica pain
It would be best to choose a speed and incline that is comfortable for you when walking on a treadmill. These parameters should be set lower than your average walking pace at first. Then increase the intensity and pace with time as the nerve pain decreases.
With sciatica, it is safe to walk on a treadmill. The treadmill can place more pressure on the inner discs, causing them to bulge. This means that walking can put more pressure on sciatica nerve roots and cause more pain. This is why you shouldn't walk as a sciatica relief exercise.
You can do some things to avoid making a mistake on the treadmill if you suffer from sciatica. These will help prevent irritation to your sciatica. These include using your core and taking a shorter stride.
Take shorter strides
Walking with a longer stride will cause your back to stretch more. This can put more stress on your sciatic nerve. Sciatic pain can be relieved by taking shorter steps and walking slower on the treadmill.
Also, consider your initial contact with your foot as well as your walking posture. Improper walking habits can compress the lumbar discs and irritate your sciatica nerve. The best way to avoid stressing your spine is to walk correctly. Your hip muscles, core abdominal, hip, leg, and leg muscles, as well as your back, will all be in sync.
Avoid touching your toes while walking on the treadmill. Instead, place your foot between the heel (and the middle of the foot). Roll onto your toes lightly and continue with the next stride. Because your feet are easier to roll, your strides will be shorter.
Core muscles can support your spine and strengthen it.
Correctly using your abdominal muscles can relieve sciatica. They do this by lowering pressure on the spine. This protects the sciatic nerve. But, incorrect walking can increase stress and fatigue. This could worsen your sciatica or cause further back pain. Do the following while walking on a treadmill such as the Sole Fitness Fitness F85 treadmill to avoid this:
- When walking, gently pull your stomach towards your body. Avoid tucking in your stomach too much to prevent staining your abdominal muscle.
- Steer straight.
- Walking requires you to maintain a rhythmic breathing pattern and remain focused.
How to prevent sciatic pain
Walking is excellent for sciatica pain relief. Running is not. It is a very impactful sport.
Running puts more strain on your spine. This can lead to more severe sciatic symptoms.
But don't let me get ahead of myself! I don't believe running causes sciatica. Running while suffering from sciatica could cause your sciatic nerve to become more severe. Running also puts pressure on areas that are affected by sciatica. This includes muscles in the back, legs, and feet.
I think I have answered your question. Walking on a treadmill is good for sciatica. You can relieve sciatica pain with a variety of exercises. One of those exercises is walking on a treadmill. A treadmill is a good option for sciatica rehabilitation and workouts. But, it is essential to consult your doctor before you begin exercising with sciatica.
The sciatic nerve is the longest and most extensive nerve in the human body. It starts at your lower back, through your buttocks to reach your feet. Sciatica refers to inflammation or irritation caused by this nerve.
Symptoms of this condition include pain that radiates from one side of the buttock-usually on one side only-down into a leg, tingling sensation, numbness sensations in the foot/bottom of their foot, burning sensation or pins-and-needles feeling along with difficulty sitting down for long periods without moving around often because they feel uncomfortable if not moving frequently (e.g., every 5 minutes).
If you have any questions about sciatica treatment. Read this From the National library of medicine. Diagnosis and treatment of sciatica.
- How can I treat sciatica permanently?
Sciatica is characterised by severe pain in one side of the body. This can be treated with massage, chiropractic treatments, or physical therapy. You can also use heat and ice packs.
- What side of your body is the sciatic nerve? Which side do you prefer?
5 nerve roots are joined to create a left-right sciatic nerve. Each nerve runs from the hips to the buttocks. It terminates just below your knee, branches to other nerves, then continues into your foot and toes.
- Walking can help with sciatica pain.
Walking is an excellent exercise to relieve sciatica pain. It lowers inflammation and increases endorphins, which can reduce pain. On the other hand, this can be effective enough. Bad posture can cause sciatic nerve pain.
- Does rest help sciatica?
The pain could be worsened by inactivity and bed rest. These actions can delay your recovery. Instead, keep moving and continuing with your day. It would help if you avoided running or other activities that could worsen the pain.