Sciatic pain after running

jaymijones

I just started running again after not really running since high school gym class. I've been at it for about a month. At first I just ran for short bursts in between walking, and didn't go very far, a little less than a mile. The biggest reason I haven't run before is that I get terrible shin splints and usually give up after less than a week. This time I went to a running store and bought the recommended running shoes and haven't had a problem with shin splints at all. Today I finished week 1 of the C25K program. Everything seemed like it was going well, it even seemed too easy but a few days ago my sciatic nerve started giving me trouble, I didn't think anything of it at first, I just figured I slept on it wrong, but it's gotten worse and I realize it's probably because of the running. It's bad enough that I'm thinking about ditching running again and going back to my bike and elliptical. I'm already doing yoga daily and I do strength training daily as well, I've been doing both for well over a year. I've had sciatica in the past but it's never been this bad and was always during pregnancy.

I don't want to quit runnng, my neighborhood isn't really bike friendly and taking it elsewhere isn't feasible, and I don't want to go back to the elliptical because I want to be outside. But this pain is only getting worse.

Anyone have a solutions?

bigmuneymfp

Start squatting

jaymijones

I already do, multiple sets several times a week.

mayafit405

Stretching before and after? Or, I'm not sure what kind of surface you're running on but I've found running on grass or a track actually decreases my hip/back pain when it flairs up.

jaymijones

I'm running on sidewalk. I don't usually stretch right away, I come home and do my strength training right away while I'm still warmed up. Then I do about 15 minutes of yoga after that. Should I be stretching in between?

I could definitely do better about stretching before I go out.

ABabilonia

One thing that has helped with sciatic pain is foam rolling. You may need to consult a doctor, though, to make sure that the nerve doesn't get aggravated.

Katiebear_81

Yeah. Foam roller and a lacross ball to really get into your glutes (I lean against the wall with the ball between my butt and the wall). I also make sure to stretch out my bum muscles extra to try to help them relax.

ABabilonia

Katiebear_81 wrote: »

Yeah. Foam roller and a lacross ball to really get into your glutes (I lean against the wall with the ball between my butt and the wall). I also make sure to stretch out my bum muscles extra to try to help them relax.

Were you able to eliminate your sciatic pain? I try to foam roll every day, and still have a minor discomfort. I can run, but still I feel I minor pinch.

ninerbuff

If you have sciatic pain, then it's from compression on the nerves likely originating from your lower back. MAY get better if you strengthen your core and low back muscles.
You DON'T have to run. Walking is great too. Just walk fast.

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jaymijones

Thanks for the suggestions. I think I have a foam roller somewhere.

I recently added more core strengthening to my routine, I guess I should add more.

Should I stop running until the pain subsides, or can I keep running?

Katiebear_81

ABabilonia wrote: »

Katiebear_81 wrote: »

Yeah. Foam roller and a lacross ball to really get into your glutes (I lean against the wall with the ball between my butt and the wall). I also make sure to stretch out my bum muscles extra to try to help them relax.

Were you able to eliminate your sciatic pain? I try to foam roll every day, and still have a minor discomfort. I can run, but still I feel I minor pinch.

Yes and no. I see the chiropractor on the regular, and I don't run any more (more strength training vs. cardio). The chiropractor combines with the ball (more specific, pointed release) helps a ton.

jaymijones

ninerbuff wrote: »

You DON'T have to run. Walking is great too. Just walk fast.

I want to run. I already walk, a lot. It doesn't get my heart rate up enough anymore. I want to know if it's something I'll ever be able to do without pain. I've tried unsuccessfully so many times. I don't want to fail one more time.

ABabilonia

Katiebear_81 wrote: »

ABabilonia wrote: »

Katiebear_81 wrote: »

Yeah. Foam roller and a lacross ball to really get into your glutes (I lean against the wall with the ball between my butt and the wall). I also make sure to stretch out my bum muscles extra to try to help them relax.

Were you able to eliminate your sciatic pain? I try to foam roll every day, and still have a minor discomfort. I can run, but still I feel I minor pinch.

Yes and no. I see the chiropractor on the regular, and I don't run any more (more strength training vs. cardio). The chiropractor combines with the ball (more specific, pointed release) helps a ton.

Thanks for the​ tip. I will try to look for exercises with the ball. I actually went from no running at all despite my sciatic pain. To the OP, I went to the doctor because of my pain and I asked him if I should keep running. He told me yes, but as soon as I start to feel discomfort to stop.

jaymijones

ABabilonia wrote: »

Katiebear_81 wrote: »

ABabilonia wrote: »

Katiebear_81 wrote: »

Yeah. Foam roller and a lacross ball to really get into your glutes (I lean against the wall with the ball between my butt and the wall). I also make sure to stretch out my bum muscles extra to try to help them relax.

Were you able to eliminate your sciatic pain? I try to foam roll every day, and still have a minor discomfort. I can run, but still I feel I minor pinch.

Yes and no. I see the chiropractor on the regular, and I don't run any more (more strength training vs. cardio). The chiropractor combines with the ball (more specific, pointed release) helps a ton.

Thanks for the​ tip. I will try to look for exercises with the ball. I actually went from no running at all despite my sciatic pain. To the OP, I went to the doctor because of my pain and I asked him if I should keep running. He told me yes, but as soon as I start to feel discomfort to stop.

I don't feel the pain during the run, up until today it's always been only in the evenings. Today it hurt all day even before my run, except while I ran. But everything hurt then, but I think that it's because I had to use my jogging stroller today.

canadianlbs

disclosure: i wreck myself every time i try to run, so add grains of salt. i lift and cycle and recently had to add some walking as well, and i've had some of my own battles with sciatica and sciatic-like stuff recently. here are some thoughts and some of the things i've investigated while i've been chasing mine down. but like i said: apply your own salt.

- pelvic alignment. and/or sacro-iliac function/movement.

- piriformis, glute medius, glute maximus, quadratus femoris and biceps femoris are all muscles that can either interfere with your sciatic nerve if they get antsy, or can feel like they have.

lemmie177

When I had this, it was from a combo of running and sitting for long periods of time. It gave me tight hip flexors. Hip flexor stretches, better sitting posture, and making a point of getting up throughout the day helped a lot.

ferd_ttp5

Really always happening to me too, thats why I don't love running. I would rather cycling up or play table tennis (ping pong) up whole day than to run.

ew_david

Not to scare you, but my sciatica was from a herniated disc and I needed surgery. If it persists, see a doctor. There are a number of reasons one gets sciatica and the fix can range from simple stretching and strengthening to surgery. You can do more harm than good if you don't know why you're having it and continue to work through the pain.

amusedmonkey

I would definitely see a doctor just to be safe. Do you have access to a softer surface? Running on sidewalks may be too harsh on your spine, and definitely works on your core strength and learn how to brace.

jjpptt2

roll/stretch your glutes and hamstrings. If that doesn't help, go have it looked at.

jaymijones

I'm not sure seeing a Dr is going to help me. I'm seen by a military Dr. I can pretty much guarantee that he'll prescribe a giant bottle of Motrin and tell me to just stop running, but won't be willing to do much else for me. My husband has had back pain for years, Motrin and heat/cold therapy has been the only solution he ever gets from military Drs for years.

ew_david

jaymijones wrote: »

I'm not sure seeing a Dr is going to help me. I'm seen by a military Dr. I can pretty much guarantee that he'll prescribe a giant bottle of Motrin and tell me to just stop running, but won't be willing to do much else for me. My husband has had back pain for years, Motrin and heat/cold therapy has been the only solution he ever gets from military Drs for years.

Sadly, I know this routine since my husband is also military.

In my experience (with civilian doctors), it definitely is a long road to get a legit diagnosis for "back pain" especially if you're young-ish (I'm 38). I started with a chiropractor who ended up being a joke. Then I went to my primary doctor. After 3 trips to her, she exhausted her conservative treatments and sent me to physical therapy and referred me to orthopedics. I went through 3 months of PT and the ortho finally was the one to order an MRI. MRI confirmed a herniated disc and from there, I was sent to pain management for steroid injections because he didn't want to jump right to surgery. I got two injections that lasted 4 weeks each. I finally went to a neurosurgeon who recommended surgery and I had a microdiscectomy two weeks ago. It took 16 months from the time of my injury to the surgery, but it was well worth it.

Good luck!

jjpptt2

Is that your only option regarding doctors?

jaymijones

I might be able to find a softer surface, but time is a limiting factor. I'm pretty sure the closest track I can access is more than 20 minutes away. I have four kids, three of whom are home with me most of the day. I just don't have time to drive there early in the morning most days before my husband leaves for work. My jogging stroller only fits two, and the third kid goes to school for 2.5 hours but it's right in the middle of the baby's nap time. So I either have to sacrifice his nap, or settle for just running around my neighborhood. I'm not ready to spend 40 minutes in my car for a 30 minute run. I have too many other things to do. And when school stops I won't be able to run when my husband isn't home at all, since none of my kids can be left home alone.

I'll make an appointment to see my Dr, and I might stop running in the mean time. But I really think it will be pointless.

jaymijones

jjpptt2 wrote: »

Is that your only option regarding doctors?

Unless I change my insurance plan, yes.

Fittreelol

Sciatic pain can be caused from a herniated disc, but another common cause is a tight/inflamed piriformis. If you've never experienced back pain the second seems more likely although you'd of course want to get that confirmed in person. Another thing to mention is many people think they have sciatica and they actually have another condition like ITB syndrome. I'd just tell my Dr. I had leg/back/radicular pain (whichever is appropriate) and ask for a Rx for PT. A PT should be able to accurately diagnose you as well as give you corrective exercises to fix it.

slacker80

I was about to state the same as above. Mine is from inflammation in that deep butt muscle the piriformis.

Staying active has actually helped me with recovery as I read that good blood flow from exercises helps.
I agrivated mine going way to heavy in an alternating lunge without proper warm up. It's been almost 4 weeks now, and has felt better each day. Typically takes about 6 weeks to recover. But I'm still able to do light squats and leg press heavy.
I tried the recumbent bike the other day and it didn't bother me much. Its only when I start relaxing that the pain builds back up.
If you ever go nack to running. Try running on your toes. You're spine takes less impact, it also increases endurance and speed.

anybeary

It could be your piriformis muscle acting up. Start using a foam roller every day and get yourself a lacrosse ball to lay on and dig into that muscle to get the blood flowing to it. You should also do these stretches daily. I have the same trouble! http://www.spine-health.com/video/sciatica-exercises-piriformis-syndrome-video

greenolivetree

This video helped me a lot https://www.fitnessblender.com/videos/lower-back-stretches-for-sciatica-pain. I take a few days off running when it flares up again but I'm able to run for months in between. Just listen to your body. Don't keep pushing yourself to do something that is causing more and more pain.

Spartan_Gingi

Could it be something to do with your form? Not sure, just trying to throw ideas out there, but I almost wonder if adjusting your form would help?

mitch16

Stretch your hips and hamstrings--I added yoga to counteract my running. Foam rolling and myofascial release until you feel some level of relief. Also make sure you're building hip strength (something that's often lacking in runners). I see an orthopedist as well as a chiropractor (and my chiropractor is also a physical therapist).