How Walking Posture Affects Your Sciatic Nerve
Walking is an action most take for granted. In most cases, however, people are not walking properly. And incorrect walking posture can do damage.
Sciatica is caused by a damaged or pinched nerve. The sciatic nerve runs from your back through your leg. A bone, disc, or muscle can impinge this nerve. Therefore, by having a correct walking posture you can prevents this. The right posture though creates alignment in your spine. This creates a better path for the sciatic nerve.
Walking Posture Patterns that Impact the Sciatic Nerve
How you walk and stand affects your posture. It affects spinal alignment. Therefore, it affects the sciatic nerve pathway. A poor walking posture causes misalignment. This creates fatigue and stress on the back. Nonetheless, stresses tissues can irritate and compress the sciatic nerve.
Certain walking patterns increase stress in your back. Muscle activity will be changed and the load on discs increases. In fact, Sciatica is a common result of these changes. These walking posture patterns below cause sciatica.
Curving your lower back: Walking in a way that thrusts your abdomen forward is bad. It increases the curve of your lower back. Your spinal facets can become overwhelmed. In addition to this, the muscles that support the spine weaken. In response, thigh muscles are overactive. This unnatural posture contributes to sciatic nerve pain.
Hunched back: When you walk with a hunched back, you can damage nerves. This kyphotic posture causes the chest to tilt forward. Stress in the core and abdomen increases.
Flatback: When you walk with a flat back, the natural curve is reduced. This increases stress on your lower vertebrae. Therefore, the thigh, hip, back, and buttock muscles become weakened.
Tipped pelvis: Walking with your pelvis tipped forward is not good. This is known as the swayback posture. Your upper back is too far backward and your pelvis is in front. This increases the natural curve in your back. Additionally, the lower back muscles become tense. Their hyperactivity can increase irritation of the sciatic nerve.
Walking in any of these patterns frequently weakens back muscles. However, over time, this causes disc herniation and bone spurs. Therefore, sciatica can develop. If you have sciatic nerve pain, these patterns can make it worse. Symptoms will be exacerbated as nerves get irritated.
Tips to Protect Your Sciatic Nerve
You can prevent sciatica or reduce pain when walking. Focus on your walking posture and alignment. Additionally, pay attention to the length of stride and walking speed.
- Keep your back in a neutral position. Your head needs to be at the top of your spine. Keep ears above your shoulders.
- When taking a step, land between mid-foot and heel. Then, gently roll on to your toes. This initial contact shortens your stride naturally. Longer strides are harder on your back.
- Slow your pace. You should be able to hold a conversation comfortably. As a matter of fact, if you cant, you’re walking too fast.
- When walking, be active about engaging your abdomen. The core muscles are important to back strength. However, you also need to breathe rhythmically. Take frequent breaks when walking for a long time.
If sciatic nerve pain worsens as you walk, check your walking posture. Slow your speed. Symptoms that persist need to be evaluated by a doctor. They can devise a treatment plan for your sciatica.
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