Do you have lower back and leg pain that has been bothering you for a while or just started recently? It is possible that you are experiencing sciatica, which can make daily activities such as getting out of bed or putting on socks more difficult.
If you are struggling, you are certainly not alone. It is estimated that 40% of the population will experience sciatica at some point in their life (1), and it is something that we see frequently as a chiropractor. But you will be pleased to learn that there are things that can be done to help, so in this blog I share more about what sciatica is, the symptoms it can cause, and things you can do to help.
What is sciatica?
The sciatic nerve is the largest nerve in the human body. It joins nerves in the lower spine to form the left and right sciatic nerves that run from the back of the pelvis, through the buttocks, and down the back of both legs. If the sciatic nerve is compressed or irritated, it can lead to pain, numbness, or tingling that begins in the lower back and spreads to the glutes, legs, and feet. The type and intensity of symptoms may vary depending on the cause of the sciatica.
What does sciatica feel like and why does it start?
Depending on the cause of sciatica will depend on the type of symptoms, and everyone’s experience will differ. For one person the symptoms can be manageable, and for others it can be debilitating, stopping them from getting on with everyday life. Typically it can cause pain, numbness, or tingling which starts in the lower back and radiates into the glute, back of the leg and may go into the calf or foot. It can range from a dull ache to a severe shooting, stabbing, or burning sensation, which some describe as if they are being stabbed by a hot poker, and it can cause weakness too.
Our aim as your chiropractor is always to get to the root cause of the problem and it is important to do this with sciatica. Do you remember sciatica was caused due to irritation or compression of the sciatic nerve? Well, there are a few things that can cause this, including injury to the disc that sits between the bones of your spine, there may be degenerative changes causing bone spurs that can encroach on the nerve, or it could be due to a muscle in your glute called the piriformis, which is not formally sciatica but can create similar symptoms. There are other causes too, which is why it is important to get a detailed assessment.
Sciatica can be triggered by certain activities, such as living a sedentary lifestyle, repetitive heavy lifting and twisting, weight gain, or even wearing tight clothing or carrying a wallet in the back pocket, which can put pressure on the lower back and glute.
So, let’s delve into what you can do. If you are currently struggling with sciatica, here are 5 steps you can take to help yourself:
1. Keep mobile
Although it may seem counterintuitive, regular exercise and movement are essential for healing and prevention. Starting with a few minutes of walking and gradually increasing the frequency and duration can be helpful.
As part of keeping mobile, some people find a technique called ‘Nerve Flossing’ helpful, which can help to reduce the irritation of the nerve and increase the range of movement (2). To do this, start seated in a supportive chair with both feet on the floor, knees at 90 degrees. Slowly straighten the affected leg and gently move your head backwards at the same time. You may feel a slight stretch down the back of your leg. Return to your original position and repeat 2 to 3 times a day. It is important to listen to your body and not push through pain. If it is painful, please stop and seek guidance, which moves us nicely onto the next point.
2. Seek help
Seeing a spine and nerve specialist like a chiropractor can help determine the root cause of the problem and provide specific adjustments and guidance to alleviate sciatica in the short and long term.
3. Adapt your sleeping position
Elevating the knees with a pillow while sleeping on your back or placing a small pillow between the knees while sleeping on your side can help reduce lower back tension.
4. Avoid certain movements
Heavy lifting, twisting, and repetitive movements should be avoided to aid the healing process. Engaging stomach muscles when moving around can help protect the lower back.
5. Apply ice and heat
Applying warmth to the lower back with a hot water bottle or wheat bag for 10-20 minutes at a time may help soothe the discomfort caused by sciatica. Alternating between heat and cool, such as using a bag of peas wrapped in a towel, can also be beneficial for some.
Feel free to give these steps a go and see how they help. If your symptoms persist, become worse, or are causing concern then please don’t suffer in silence. As a healthcare provider we take sciatica seriously and would encourage you to do the same. It is always best to get professional help to understand what is causing the symptoms and help you get on the right path. If we can be of any help, please get in touch.
With love,
Sarah
References:
1. Harvard Health Publishing. (2016). Sciatica. All of the nerve. Retrieved from Harvard Medical School: https://www.health.harvard.edu/pain/sciatica-of-all-the-nerve
2. Indian Journal of Physiotherapy and Occupational Therapy. (2017). Effectiveness of Nerve Flossing Technique in Chronic Lumbar Radiculopathy. Accessed from Research Gate: https://www.researchgate.net/publication/311665261_Effectiveness_of_Nerve_Flossing_Technique_in_Chronic_Lumbar_Radiculopathy
