Advice from a Sciatica Pain Doctor Near Me in Paramus

If you want to learn more about pain management while running, you have come to the right place. Dr George Hanna, a renowned sciatica pain doctor near me in Paramus is here to offer valuable advice on how to prevent your back problems from worsening without giving up running altogether.

Tip #1: Do a good warmup

If you don’t warm up properly before running, you’re more prone to experience lower back pain or injuries. Warming up the core muscles (abs and lower back) as well as the leg muscles is essential.

Warm-up activities for runners include the following:

• Building up momentum: Begin with a moderate 1-to-2-minute walk, gradually increasing to a jog, and finally to the full speed of the run.
• Doing some core exercises: Burpees, push-ups, jumping jacks, and skipping rope are examples of aerobic activities that can help warm up the muscle before a run.
• Doing a few minutes of yoga: Even 5 minutes of yoga before a run may help stretch the back muscles while also increasing blood flow and getting the body ready for a running session.

Keep in mind, the purpose of these warm-up sessions is to improve blood flow and help your muscles adjust to the action of running.

Tip #2: Invest in proper running shoes

Because our individual biomechanics are different, experts suggest you choose a pair of running shoes that suits your particular body and physical shape. Ideally, you should visit a running specialist who can determine the levels of over- or under-pronation, arch height, and stride length. A skilled back or sciatica pain doctor may be able to help you with this as well.

Running shoes should be replaced every 250 miles, or even sooner if they show signs of overwear or if they become uncomfortable. You may also want to consider investing in running socks as well, as normal socks can often be too tight and compress the feet, causing balance problems and pain.

Choose short running sessions if you need to break in a new pair of shoes to avoid additional stress on your feet or back. Some individuals fall in love with a pair of shoes and buy multiple pairs, so they may switch them over time or at least have a second pair when the first pair starts to show signs of deterioration.

Consider applying Vaseline or a similar skin barrier to protect the skin surrounding the toe web gaps, toenails, and heels while going for a long run. When jogging on damp terrain or in the rain, this strategy is also useful for protecting the skin against too much water exposure.

Tip #3 – Make sure you are running correctly

A proper running posture can help to reduce the strain on the back and other muscles. To make sure you are keeping a proper posture, try the following:

• Make sure your chest is brought a bit forward, and your muscles are relaxed.
• Arms should only move forward and backwards, not across the body.
• Create a natural striking motion from the mid-foot to the toes.
• Shorter, quicker steps should be preferred over longer, bouncing leaps.

Running with a poor posture puts a lot of strain on the back and can lead to joint problems over time, so try to keep an eye on your position or, if you are running with a partner, ask them to remind you to adjust your posture from time to time.

Tip #4 – Keep a balanced running schedule

Overtraining has been proven in studies to be harmful to general fitness as well as to induce overuse problems like stress fractures. To reduce the danger of overtraining, follow these steps:

• Only run 3–4 times each week.
• Do not extend the distance and speed of your sessions at the same time.
• Include cross-training and stamina training.
• Have one relaxation day each week.
• Increase your weekly running distance by no more than 2 miles.

Tip #5 – Don’t forget the post-workout cooldown

Warming up before jogging is crucial but cooling down after a workout is very important as well. A cooldown routine will prepare the body to transition to less rigorous physical exercise.

The following are some examples of common cooldown activities:

• Mirroring the start of a workout by gradually slowing down the pace of a run until you get to regular walking speed. You can continue walking for 2-3 minutes to end the routine.
• Jumping on a stationary bike and riding it slow for a few minutes
• Doing yoga or other forms of dynamic stretching

Besides preventing back pain and injuries, cooling down the different muscle groups stimulated by running can aid in the removal of harmful metabolic breakdown products, such as lactic acid. Remember to also gently stretch the lower back after you’ve cooled down, to ensure there is no discomfort.

If you are suffering from back pain and your pain persists for long periods of time or you start experiencing symptoms of sciatica, pause your workout and schedule an appointment with a doctor as soon as possible. The pain experts at our clinic can provide you with a customized treatment plan to alleviate pain and get back to your daily activities as soon as possible. If you are looking for a sciatica pain doctor near me in Paramus, book an appointment with our Paramus clinic on Route 17, near the Paramus Park Mall. We are also available for phone general inquiries at (855) 665-4743.