Sciatica is a nerve condition that can cause back pain, leg pain, stiffness, and many other symptoms. If you have sciatica, you’re not alone. Up to 40% of people experience sciatica at some point in their lives, research shows. For people with sciatica, it can be difficult to balance physical activities with symptom management. Exercising too hard and running with sciatica can trigger your symptoms. At the same time, getting less exercise than you need can also hinder your recovery. Working with a physical therapist, you can find a balance that’s right for you.

Running can be a great way to stay active. Running releases endorphins, which are natural feel-good chemicals, into the body. This can make running good for your physical and mental health. If you’re experiencing pain from sciatica, running may help you feel better. However, it’s important to be careful. While running with sciatica can sometimes relieve mild symptoms, it can also worsen pain if done improperly or too soon. The key is knowing how to run safely and when to adjust your routine. With expert physical therapy tips, you can get a better understanding of how to manage your sciatica while staying active.

7 physical therapy tips for running with sciatica

1. Consult with your physical therapist first — Before starting or resuming a running routine, talk to a physical therapist. A physical therapist can assess your symptoms and evaluate your running form. They can then provide personalized advice based on your condition. Your physical therapist may suggest specific stretches or exercises to prepare your body for running. During sessions, they may guide you on how to recognize warning signs that indicate you should pause your activity. Knowing your warning signs can enable you to return to running while watching out for potential health risks.
2. Warm up properly — A good warmup routine is essential for running with sciatica. Warming up helps loosen tight muscles, increases blood flow, and prepares your body for activity. Skipping this step can lead to stiffness and cause your sciatic pain to worsen. When warming up, start with light, low-impact movements. These might include walking and doing gentle dynamic stretches. As a runner, you may want to focus on loosening your hips, hamstring,s and lower back. These areas are often affected by sciatica, so warming them up may help you avoid symptom flare-ups. A proper warmup routine can reduce the risk of injury and improve your running performance.
3. Start small — Whether you’re new to running or returning after a break, it’s important to start small. Jumping into intense runs too soon can irritate your sciatic nerve, which may set your recovery back. When getting into running, try starting with short jogs. Find short paths or tracks and take each run at a comfortable pace. For example, you might start with a five- to 10-minute jog. You could also try a 20-minute outing where you alternate between walking and jogging. As your body adjusts, you will likely build up endurance. Starting small gives your muscles and joints time to adapt. This can help reduce the risk of aggravating your sciatica.
4. Gradually increase activity — Building up your running routine slowly is key to avoiding setbacks. Increasing your mileage or intensity too quickly can strain your lower back and legs, making sciatic pain worse. Recovering athletes sometimes follow the 10% rule. This rule says you shouldn’t increase your training load by more than 10% each week. When increasing your running speed or weekly mileage, following this rule can keep you from getting into intense workouts too quickly. Gradual progression is intended to help your body adjust as you build strength, endurance, and speed. Listen to your body as you increase your activity level. If you feel discomfort, slow down and give yourself time to recover before trying again.
5. Focus on form — Good running form is critical for minimizing stress on your back and reducing the risk of sciatica flare-ups. Poor posture or inefficient movement patterns can place extra strain on your spine, hips, and legs. Physical therapy performance training can be key to improving your form. Your physical therapist can work with you in one-on-one sessions to make your running form more safe and efficient. There are a few things you may want to keep in mind while practicing form. First, keep your shoulders relaxed and avoid hunching forward. Maintain a slight forward lean from your ankles, not your waist. When running, land lightly on your midfoot to reduce the force of each impact. Keep your steps short and quick rather than overstriding. Your physical therapist can reinforce these tips and more as you refine your form.
6. Wear the right shoes — The shoes you wear can have a big impact on how your body feels during and after a run. Worn-out or poorly fitting shoes can contribute to back pain by altering your gait. They can also add to the stress on your spine. These factors can make your sciatica symptoms more intense. If you’re trying to keep your sciatica under control, finding the right running shoes is essential. Look for shoes that provide proper support, cushioning, and stability. For optimal performance and comfort, you may want to find shoes designed for your foot type. If you run frequently, replacing your shoes regularly might be necessary to ensure that they continue to offer adequate support. If you’re unsure which shoes are best for you, consider visiting a specialty running store for a professional fitting. Your physical therapist may also be able to offer guidance on reliable shoe brands and orthotic inserts for runners.
7. Stretch regularly — Stretching is essential for managing sciatica and maintaining flexibility. Tight muscles, especially in the hamstrings, hip flexors, and lower back, can put pressure on the sciatic nerve. This can worsen your symptoms and trigger flare-ups. To reduce your sciatica symptoms, you can incorporate gentle stretching into your warmup and cooldown routines. Focus on stretches that target the muscles around your hips and spine. For example, the figure-four stretch helps release tension in the piriformis muscle, which is often involved in sciatica. Your physical therapist can help you find useful stretches that target your symptoms and boost your athletic performance.

Should you run if you have sciatica?

Running with sciatica can be safe for some people. It’s not always the right choice, though. If you’re asking yourself whether you should run with sciatica, the right answer will depend on several different factors. Your running readiness depends on the severity of your symptoms, the underlying cause of your sciatica, and your overall fitness level.

If your sciatica symptoms are mild, running might help. Mild sciatica symptoms may improve with gentle movement. Staying active can reduce stiffness and increase blood flow. Better blood flow can stimulate healing in injured tissue around your sciatic nerve. In some situations, running can reduce symptoms and improve your overall spine health. However, there are some cases where running may not be the right choice. If running worsens your pain, causes new symptoms, or leads to numbness, you should stop and consult your physical therapist.

When you’re trying to return to running while managing sciatica, physical therapy can help you get back on track. During an initial consultation, your physical therapist can evaluate your condition and help determine whether running is safe for you. They can also recommend exercises and activity modifications to reduce the risk of further irritation to your sciatic nerve. By participating in treatment, you can work toward recovery and a return to your usual athletic activities.

Lattimore Physical Therapy can help you get exercise while improving your sciatica

If sciatica is interfering with your running or your daily life, professional treatment can make a big difference. At Lattimore Physical Therapy, we specialize in helping patients manage conditions like sciatica. Our team can evaluate your condition, guide you on safe running practices, and develop a personalized treatment plan based on your unique needs and recovery goals.

Contact our team today for more information about sciatica management or to schedule an initial appointment.