Cycling & Sciatica

Sciatica, a form of back pain, can be prevalent in people who sit for extended periods. This is particularly true of people who move their legs while in a seated position, such as cyclists. There are steps cyclists can take to help prevent sciatica, and effective treatments for those who become injured.

Sciatic Nerve

• The sciatic nerve is the longest nerve in the body. It originates from the low spine and branches into two parts. Each one then extends through the buttocks and down the legs to the bottoms of the feet. Because of its location and its connection to the lower spine, the sciatic nerve can become compressed in a number of ways, leading to pain.

Definition

• Sciatica is associated with pain in the lower back.

  Sciatica is a symptom and not a condition, that is, sciatica is an indication that there is another problem with the lower spine causing pain. This could be a herniated disk, a pinching of the nerve, a narrowing of the spinal column, arthritis, bone spurs or anything that causes pressure on the nerve root. Tingling, numbness, radiating pain, sharp stinging, dull ache and stiffness are all types of pain associated with sciatica.

  Sciatica may resolve itself over time. However, because of the continual pressure cyclists put on their back with every ride, they are at a higher risk of developing a chronic condition.

Cycling Sciatica

• The angle of the torso over the waist can contribute to sciatica pain.

  The most common reason for low back pain in cyclist is the strain put on the lower back while in the cycling position. Other physical contributors are tight muscles in the legs, which put even more strain on the back muscles, and repetitive motion from the legs while in a seated position, which can irritate the nerve.

Equipment

• Trying different shapes and styles of bike can help to alleviate sciatic pain.

  External factors also can contribute to sciatica. The size and shape of the bicycle seat may be causing the problem. This could also be true of the height of the seat, the size and shape of the bike, and even the type of shoes worn while riding. It can help to test out different equipment and settings to adjust to your shape and size. Your local cycling shop is likely a good source for finding the right gear for you.

Prevention/Solution

• Stretching the back can help prevent problems.

  Cyclists can prevent sciatica pain before it begins far more easily then they can fix it after it has become a chronic condition. Good spinal stretches that help maintain flexibility and mobility can be implemented both before and after a ride. Balancing cycling with other activities like walking, aerobics, other sports or yoga can also help. Choosing shorter rides and ending any activity if it begins to cause pain are also important considerations. If you are experiencing back pain that is becoming increasingly severe, or if you are having trouble controlling your bowels or bladder, consult with your physician or seek emergency services immediately.