You may have been able to walk without pain for your entire life, but sciatica can change that. If your conditions are severe, it can be hard to walk down the sidewalk without pain shooting down your leg.
This can be very limiting and frustrating, but here’s the good news: there are steps you can take to reduce sciatica symptoms while walking.
Before you give your sciatica a chance to strike, take preemptive measures. By activating your core muscles before walking, you can stabilize your back and limit nerve pain.
Because long strides can compress your lumbar disks (and therefore irritate your sciatic nerve), you may want to shorten your natural stride.
This is especially important for jogging or running, as these motions lend themselves to long strides.
You should be able to have a conversation while walking; if you find this difficult, you need to slow down and shorten your stride.
Here’s a tip for limiting your stride length: don’t walk on your toes. Your foot should land between your heel and midfoot, and then it should roll naturally toward the toes. This technique will keep you from extending too far.
Here are a few ways you can do this:
If you’re returning from surgery, or if you’ve been going through non-surgical treatment for severe sciatica, it’s critical that you start small and increase your walking speed and distance in short increments.
Never start off with a run; always walk first. It’s a good idea to limit yourself to about four hundred meters to start. Once you’ve done that for a few days, you can double it and then go up from there.
If you get tired after walking, don’t slouch to rest. Stay upright at all times
Sciatica can make walking difficult, but here’s the good news: walking actually helps alleviate sciatic pain. This is because it releases endorphins that are part of your body’s natural way of dealing with pain.
As long as you take things slow and use the techniques outlined above, you should eventually be able to walk without sciatic pain. If you are still suffering from sciatica pain and need to find an experienced doctor near you, call 1-800-897-8440 today.
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