Sciatica is the term given to the symptoms that occur as a result of this giant nerve being irritated. They can include sharp pain, numbness, tingling and weakness from the buttocks area all the way down to the feet.
If you have ever suffered with sciatica, you will know only too well how debilitating it can be.
Some conditions can give similar symptoms to sciatica, and a common one for riders is Piriformis Syndrome.
Piriformis Syndrome
The Piriformis muscle is located deep within your butt and is a short and powerful muscle that connects your sacrum to the top of your thigh bone. It is also responsible for externally rotating your hip, which you do every time you get in the saddle.
By repeatedly contracting and asking this muscle to work, you run the risk of aggravating the sciatic nerve which runs very close to this muscle and in some people (about 20% of the population) the sciatic nerve may even run through the fibres of the piriformis itself. When this muscle is tight it prevents the hip from moving well and can place excess strain on the Sacro-Iliac joints.
The pain felt from Piriformis Syndrome can give you sciatica like symptoms; you might get some tingling/nerve pain that generally goes as far as the thighs or knees rather than all the way to the feet.
You are likely to feel a deep ache about mid butt cheek and it can occur on one or both sides.
To help keep this mighty muscle a little happier, try these:
Seated Piriformis Stretch
Sitting on the edge of a chair, keeping your left foot on the floor, cross your right leg over so that your ankle is resting on the left knee. Maintain a small hollow in the lower back so that you are not tucking the pelvis underneath and slowly lean forward. You should feel a deep stretch quite easily! Try to do these before and/or after you ride.
Muscle Energy Stretch
To help rehabilitate this muscle (if you have more continous pain or poor hip mobility) in the same posture as above, apply pressure of 20% of your strength (from your hand) down onto the right knee and apply the equal amount of pressure upwards from your leg. Hold for 20 seconds and repeat 3 times. Do that 4 times throughout the day for 10-14 days ( or more) and you should feel an improvement in your pain levels.
Standing Piriformis Strectch
If you are feeling like more of a challenge, you can do this whilst standing; the same principles apply but please use a desk or a wall to support you whilst you bring one ankle across the opposite knee. Once the leg is in place, lower your hips to the ground, not your upper body and aim to keep the standing knee above the ankle. This will not be a big movement but it does mean that you are strengthening the standing leg whilst you stretch the other one!
Other Sciatica Symptoms
If you do have severe nerve pain that goes all the way down to your feet, it would be advisable to seek a professional opinion as to what has caused the irritation to the sciatic nerve. It is necessary to get an understanding of any pathology so that the appropriate movement and corrective exercises can be given.