Back Pain and Sciatica

What is sciatica?
Symptoms
Possible Causes
Treatment
Stretches
Abdominal Strength Training


What is sciatica?

The sciatic nerve runs from your lower back, down your buttock along the back or side of your leg down into your foot. Pain or numbness occurs when the nerve is irritated or compressed.

Symptoms

• Back Pain - Dull ache or tightness in your lower back.
• Sciatica - Sharp pain and burning sensation that starts in your back or buttocks and runs down your leg to your foot.
• In most cases it's best to get a professional diagnosis for back pain to investigate possible structural or disc problems.

• Structural problems e.g. high arches, knock knees, flat feet, one leg shorter than the other, over pronation (rolling inwards) or over supination (rolling outwards).
• Lack of flexibility and strength of your lower back.
• Lack of core (abdominal) strength.
• Weak or tight hamstrings.
• Tight buttock (gluteals) muscles.
• Shoes that are worn out or don't provide enough support.
• Incorrect running form e.g. over striding, leaning too far forward
  or back.
• Sudden increase in your mileage, speed or hills.
• Not enough recovery between your hard workouts.
• Excessive running on hard surfaces e.g. concrete and asphalt.
• Running on slippery surface e.g. water, snow and ice.
• Running on very banked surfaces.
• Steep down hill running.
• Lifestyle - stress with your work, family or friends.
• Lifting heavy objects or carrying children.
• Sitting or standing too long.

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• Enjoy some hot baths or apply heat packs.
• Applying ice may also help.
• Reduce your running or take a break for one to two weeks.
• Stay away from speed or hill work.
• Run on softer surfaces.
• Replace your old running shoes.
• Stretch and strengthen your back, buttocks and hamstrings.
• Strengthen your abdominal muscles.
• Correct your running style.
• Get a massage.
• Do some relaxation exercises.
• Seek professional advice if the pain is severe or persists after you've had time off and tried self treatment.
• For structural problems see a podiatrist as you may need orthotics.

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These back stretches can feel so good when you have a tight back.

First Stretch

1. Lie on your back with your knees bent and feet on the floor. Your arms are stretched out, palms down in line with your shoulders.
2. Lift your left leg and cross it over your right knee. From this position use your left knee to pull your right leg towards the left side of the floor until you feel a good stretch along the side of your right hip and lower back.
3. Keep your upper back, head, shoulders, arms and hands in contact with the floor.
4. You don't need to touch the floor with your right knee, you just want a good stretch.
5. Hold for 10-30 seconds.
6. Repeat stretch with your right knee over your left knee.
7. Repeat 2-3 times.

Second Stretch

1. Lie on your back on the floor with your legs straight.
2. Pull your left leg towards your chest, hugging your left knee to your chest. Keep your back, shoulders, neck and head relaxed on the floor.
3. You'll feel a stretch in your lower back and hip.
4. Hold for 10-30 seconds.
5. Repeat stretch with your right leg.
6. Repeat 2-3 times.

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Try to include these strength training exercises a few times a week to build up your abs and help prevent back pain.

The Ab Curl

1. Lie on your back with your knees bent and feet on the floor. Your arms are crossed over your chest with your fingers touching the opposite shoulders. Your lower back is pressed into the floor.
2. Curl up, bringing your shoulder blades off the floor, about 30 degrees and keep your chin tucked. Pause and hold. Then slowly curl back down without placing your head on the floor.
3. Repeat this action 5 to 10 times.
4. Focus on contracting your abdominal muscles as you curl up and don't hold your breath. Use your abdominals to curl up, not your head or shoulders.
5. As you develop strength increase the number of ab curls.
6. You can do these every day or every other day.

1. Lie on your side, bending your knees and placing them on top of each other. Come up on your elbow and place your other hand on your hip. Your elbow should be line with your shoulder.
2. Use you torso to lift your hips off the floor so you're resting on your bottom knee and elbow. Keep your body in a straight line. Don't let your hips push forward. Look straight ahead.
3. Hold this position for 10 to 15 seconds.
4. Keep a neutral spine and neck while in the position and contract your abdominals.
5. Repeat 3 to 5 times.
6. To increase the intensity of this exercise extend your legs.

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