We are a sedentary society, especially as we age. The older we get, the more challenging it can be to keep from sitting too much. Our bodies may ache, our legs may be unsteady, our energy is less, and we don’t exercise as often.
The pandemic even exacerbated this trend with having to stay isolated and mostly indoors watching TV, working on the computer, reading, reclining on the couch eating foods not supportive of our health.
According to the American Chiropractic Association, back pain is the third most common reason people visit their health care provider. And the Cleveland Clinic reports that about 40 percent of people in the United States experience sciatica sometime during their lifetime.
Although sciatica can be due to sudden injury, a herniated disc, or arthritis, the most common causes are improper sitting, lack of exercise, or unbalanced movements. Knowing the risks and self-care treatments available can go a long way to keeping you free of this painful condition.
What Is Sciatica
If you suffer from sciatica, you know how incapacitating it can be. If you haven’t experienced this, read on and you may learn how to avoid developing this common condition.Sciatica arises when a part of the sciatic nerve is pinched, inflamed, or compressed. This nerve comprises the L4 through S2 nerve roots of the spine, which join at the pelvis to form the sciatic nerve. It is the thickest and longest nerve in the body.
You might feel the discomfort almost anywhere along the nerve pathway, but it more often travels from your low back to your buttock, to the back of your thigh, and calf. The pain can vary widely from a mild ache to a sharp, burning sensation, or excruciating discomfort. Sometimes, it can feel like a jolt or electric shock. It can worsen when you cough or sneeze, and prolonged sitting can aggravate symptoms. Some people also have numbness, tingling, or muscle weakness in the affected leg or foot. Usually, only one side of your body is affected, although both sides can be involved.
There are four types of sciatica. The most common is acute, with a recent onset of symptoms lasting four to eight weeks. Chronic sciatica lasts for more than eight weeks and usually doesn’t subside with self-management. Alternating sciatica moves from one side to the other, and bilateral sciatica occurs in both legs simultaneously.
Risk Factors
Both the Cleveland Clinic in Ohio and the Mayo Clinic in Minnesota have listed the following risk factors they have found that contribute to the development of sciatica.Age: Herniated disks and bone spurs from aging are the most common causes of sciatica.
Obesity: Extra weight increases the stress on your spine, which can trigger sciatica.
Occupation: Jobs that require twisting, lifting heavy loads, driving a vehicle for long hours, or sitting in front of a computer might cause sciatica.
Sitting: Prolonged sitting or a sedentary lifestyle are more likely to lead to sciatica.
Diabetes: May affect how your body uses blood sugar, thus increasing your risk of nerve damage.
Arthritis: Can cause damage to your spine and put nerves at risk of injury.
Smoking: Nicotine in tobacco can damage spinal tissue, weaken bones, and speed the wearing down of vertebral disks.
Diagnosis
At the onset of your pain, get a clinical diagnosis. A thorough history and physical examination are necessary for a complete evaluation. Medical practitioners in chiropractic, sports medicine, and physical fitness all know the signs and causes of sciatica. Their experiences and training can diagnose your situation and offer options for reliefImaging is initially of little value unless your pain has persisted for six to eight weeks and doesn’t respond to self-management. In this case, an MRI is the best technique. An MRI will usually be able to diagnose the cause of sciatic nerve pain, including disc herniations, osteoarthritis, lumbar spinal stenosis, or other types of injury.
I first experienced what was later diagnosed as sciatica when working at a desk job years ago. Little did I know that sitting could be the beginning of physical discomfort and eventually pain and injury. Over the ensuing years, I developed the following program that has healed my sciatica and kept it from recurring.
Chiropractic
Chiropractic visits have helped keep me sciatica-free for over 15 years. When flare-ups occurred, I would go to my chiropractor for stretching, adjustments, heat therapy, and sometimes electronic stimulation (ESWT) of the back to help release muscle spasms. Now that I am healed, I visit the chiropractor once a month for maintenance.Physical Therapy
Programmed exercise has been one of the most critical long-term procedures to keep my back strong. Once I was evaluated by a physical therapist, I was given exercise movements that decreased my sciatica by reducing pressure on the nerve. An exercise program should include stretching exercises to improve muscle flexibility and, when you are feeling better, exercises to strengthen your core muscles.Yoga
I started doing yoga postures long ago and then quit due to a back injury which aggravated the pain. I eventually returned to doing gentle yoga positions in my home that include stretching the lumbar spine and hamstrings, seated spinal twists, cat-cow, down dog, and legs up the wall. If the pain returns, I stop for a few days. It’s essential to listen to your body.Daily Walking
Walking is a surprisingly effective approach to relieving sciatic pain. Regular walking promotes the release of pain-fighting endorphins and reduces inflammation. Use proper posture while walking, as poor posture may aggravate your sciatica symptoms.A study published in October 2017 in the Annals of Rehabilitation Medicine looked at the walking habits of 5,982 people aged 50 and older, 26 percent of whom reported experiencing lower back pain. Investigators found that the people who walked the most were the least likely to experience back pain.
Daily Swimming
I live near a pool and find the water’s buoyancy helps keep my back and legs flexible during laps and water exercises.Pain Management
Alternating heat and ice therapy can provide immediate relief of sciatic nerve pain. Ice helps reduce inflammation, while heat encourages blood flow to the painful area and speeds healing. Heat and ice may also help ease painful muscle spasms that often accompany sciatica.Although I occasionally use ibuprofen, I avoid strong pain killers and other drugs. These are only temporary solutions. It would be best to work on your physicality and sitting environment to heal your sciatica over the long haul.
Ergonomic Workspace
Ergonomics is the science of arranging your workspace or the things you use in daily life to fit your needs and body, thus reducing discomfort and increasing efficiency. Correct sitting posture is essential in reducing the strain on your back. Any recurring back pain disappeared once I changed my desk and chair to fit ergonomic principles.Diet
Although most clinicians do not mention the relationship of food to sciatica, it’s wise to evaluate at least what you are eating. Inflammation plays a large part in the irritation of the sciatic nerve. Eating an anti-inflammatory diet with foods that help you maintain good nutrition is important. Focus on a healthy mixture of mainly plant-based foods.Diets rich in magnesium promote sciatic nerve regeneration and reduce inflammation. Foods high in magnesium include dark leafy greens such as baby spinach, collard greens, kale, or Swiss chard. Also include dark chocolate, dried pumpkin seeds, black beans, avocado, dried figs, yogurt, bananas, dairy, and apricots.
In addition, nutritionist Akanksha Mishra recommends adding green tea, turmeric, ginger, and omega-3 fatty acids found in oily fish, walnuts, and olive oil. The B vitamins are important for nerve health and the healing of sciatica damage. Choose salmon, eggs, and mushrooms as your best sources.
Avoid saturated fats known to increase inflammation. This category includes high-fat dairy products, fatty red meats, and processed or fast foods containing partially hydrogenated oil, such as fried foods, white bread, pasta, chips, crackers, and snacks.
It took me several years of trying various modalities before I found the right combination of activities and treatments for managing and healing my sciatica, but these are what helped.
Preventing Sciatica
The key to sciatica prevention is understanding what causes it and practicing habits that can keep it from developing.- Walk daily if possible while maintaining good posture.
- Follow a regular exercise regimen to keep your back strong. Pay special attention to the core muscles in your abdomen and lower back essential for proper posture, support, and alignment.
- Avoid activities that irritate your back, especially prolonged sitting and standing.
- Maintain proper posture. Choose a seat with good lower back support, armrests, and a swivel base. Keep your knees and hips level. Consider placing a pillow or rolled towel in the small of your back to maintain its standard curve.
- Use good body mechanics, especially when lifting, turning, and bending.
- Lose weight if you need to. According to the Spine Institute of Southeast Texas, excess weight is one of the most common causes of sciatic pain. Carrying extra weight, particularly around your middle, strains your back and abdominal muscles, especially if you have not strengthened your core muscles through proper exercises. Even a little bit of weight loss can reduce inflammation and stress on your sciatic nerve.
- Eat a well-balanced diet of fresh whole foods that support good health and a strong back.
