What is Sciatica? The NHS describes sciatica as a painful condition in which the sciatic nerve, running from the lower back to the feet, is irritated or compressed. Sciatica isn’t a stand-alone condition but a symptom of something else, and according to Johns Hopkins Medicine, a herniated disc in the spine is one of its most common causes. Sensations can vary from sharp shooting pains to aches, numbness, or a feeling of pins and needles. Harley Street Professional Hospital writes that 40% of us will likely experience sciatica at some point in our lives, but fortunately, 75% of cases improve in 4 weeks. Anything lasting more than 3 months is considered chronic sciatica and may require surgery. Is Cycling Good for Sciatica? This post isn’t medical advice and shouldn’t be treated as such. Always seek professional advice if you’re using exercise to treat illness or injury, especially if you’re a beginner. According to The Orthopedic Institute of New Jersey, people suffering from sciatica can benefit from low-intensity cardiovascular exercise, such as ‘riding a stationary bike’. Gentle motion and stretching can reduce pain, making cycling a better option than high-impact cardiovascular exercises like running. However, cycling isn’t suitable for everyone as exercising in a seated position can put pressure on the spine and lower back. Healthline expands by saying that a poorly positioned bike can further compound this. Riding styles can play a part too as road riding and indoor cycling classes encourage a style where the rider leans forward over the handlebars. This may not be suitable for lower back pain as it puts stress on the bottom of the spine. Despite this, many people have taken to online forums to say that cycling has helped them manage or reduce their pain, even when hunched over the handlebars. Others also argue that cycling regularly helps them reduce back pain because it promotes flexibility and stretching. As sciatica can have different causes, two people may have very different experiences of reducing their symptoms. If cycling helps you, then start steadily and slowly, and consider the type of bike or riding style you want to use. There are several options for indoor cycling. Upright bikes let you sit and pedal with a straight back, while fitness bikes (the types you go to classes for) encourage a lower riding position. Some say leaning forward slightly relieves pressure, while others believe it increases it. Again, it will depend on where the nerve has been affected. Fitness bikes are designed for high cadence riding with high-calorie burn and may not be suitable for most riders, so if you use a fitness bike, start slowly and ride in a comfortable position. Air bikes are also commonly used in indoor riding. These often have moving handlebars for an upper body workout. You should probably avoid these as they encourage a twisting motion, aggravating the nerve. Some riders may find recumbent bikes helpful. These are bikes where a person pedals from a seated position with their legs in front of them and are commonly used as a rehabilitation aid. Similarly to indoor fitness bikes, however, they may not be suitable for everyone suffering from sciatica as they require a low seated position. Some people may find relief. Others may find it untenable. It’s also widely suggested that light stretching before and afterwards before you start riding can help. It’s worth noting that while many medical professionals appear to suggest gentle cycling can help, Healthline advises against it because of the ‘hunched’ position that can ‘irritate sciatica’. However, they do suggest that this is more likely if your seat and handlebars are incorrectly positioned so it’s worth revisiting how your bike is set up even if you’ve been riding in the same position for a long time. Tim Bochnowski is a bicycle fitter in the US. He writes on the Cycling West website that he’s had ‘good success’ with a ‘channelled or cut-out flat top saddle’ Using a different saddle may not be possible for people using stationary bikes at the gym, as saddles are universal. However, if you’re an outdoor rider, then trying other saddles may help, especially if you have a history of suffering from sciatica. While the saddle won’t fix your sciatica issue as they make riding easier or harder. Having your bike professionally fitted can also help. Bike Radar explains that a bike fitting is ‘a service where a professional fitter will assess your riding goals, history, and anatomy, then look at your position on your bike and your pedalling dynamics. They’ll modify how your bike is set up, to improve your comfort and how efficiently you pedal.’ This can help reduce the chance of injury. You should also mention to the fitter that you suffer from sciatica, as they may make specific modifications or suggestions. According to Guildford Chiropractic Centre, researchers in Finland found that people who walk or cycle to work are 33% less likely to develop sciatica that requires surgery. Riding outdoors also comes with the additional issue of terrain. Riding over bumpy surfaces or big climbs may quickly become uncomfortable. Cycling on an indoor bike with sciatica may be more helpful as you can control the cadence and the environment. However, outdoor riders may be more used to changing the position of their saddle and handlebars and adopting different riding styles for different situations. Is Swimming Good for Sciatica? Like cycling, swimming is a low-impact sport and often recommended for those with sciatica. The Desert Institute for Spine Care explains that water’s buoyancy reduces the body’s weight, making it easier on the joints and nerves. This explains why some people suffering from sciatica find it helpful just to get into the water and walk around slowly, even if they don’t do any other type of movement. This may be a useful first step for people who are unused to exercising or who have severe nerve pain. It also explains that swimming also strengthens spinal muscles, preventing future issues or at least helping manage them. Remember to stretch before and after exercising. As with cycling, swimming can be good for sciatica, but it will vary from person to person. If you believe it will help you, start slowly and avoid twisting movements. Harley Street Specialist Hospital has a helpful list of swimming positions and movements that may help. However, they do point out that there’s no single best exercise for sciatica and that what works for one person may not work for another. Is the Sauna Good for Sciatica? One South Korean research team in 2019 found that dry saunas can be help relieve back pain. Dry saunas use hot stones or electric stoves as opposed to ‘wet’ saunas, which use steam generators. Infrared sauna therapy may also help and has been shown to be effective against nerve pain. Pure Medical argues that studies have demonstrated that infrared sauna therapy can help reduce chronic sciatica pain by up to 50% What Exercise is Best for Sciatica? The consensus appears to be that light exercise is best. People should avoid high-impact exercises like running and certain movements with a twisting motion. Healthline advises avoiding exercises that strain or put pressure on the back, core, and legs, and helpfully list several stretches that should be avoided, including burpees, bent-over rows, and weighted squats. Walking may be a good first option. While some yogic stretches may help, others could cause pain and discomfort. You will have to listen to your body and adapt your exercises. Cycling is a good option for many people. Swimming is helpful to many others. You may also find relief with massage therapy or in saunas. Although it may sound counterintuitive, regular light movement will be more beneficial than long periods of sitting down or bed rest. While sciatica is painful, it’s important to remember that it will usually pass without the need for serious medical intervention. You can find more information on about sciatica on the NHS and Johns Hopkins website UK customers can now pre-order the electricity-generating RE:GEN today with a £100 deposit.