Keeping Sciatica from Being a Pain

As we get older, a nerve condition called sciatica is something that many of us will have to deal with. Sciatica commonly starts between ages 30 and 50, but younger people can get it too if they have an injury. About 40 percent of adults will experience the lower back and leg pain that comes with sciatica at least once in their life.

Sciatica can be a recurring condition that happens suddenly and lingers for weeks or months. However, there are ways to manage it and recover, without resorting to surgery. We offer some strategies and tips you can use to help remedy your sciatica and prevent it from returning.

What Is Sciatica?

The sciatic nerve is the biggest and longest nerve in your body. It starts in your lower back, runs through your buttock, and continues down the back of each leg.

Because of its length, there are many places and ways the sciatic nerve can be affected. These include:

• A disc in your spine slips or bulges (herniated disc)
• The spinal canal narrows (spinal stenosis)
• Small, bony growths in joints (bone spurs)
• Inactivity like sitting too much
• Piriformis syndrome, where a muscle in the buttock tightens around the nerve

When something pinches or presses against the sciatic nerve, it causes symptoms that are collectively known as sciatica. Symptoms can include:

• Pain that begins in the back or buttock area and goes down the leg, sometimes all the way to the foot. The pain can vary from a mild, constant ache to a sudden jolt.
• Tingling, numbness, or weakness in the leg.
• Difficulty walking or sitting for long periods of time.
• Muscle spasms that cause pain and stiffness.
• Swelling in the affected leg.

What to Do

If you experience severe sciatica, you should see a healthcare provider to find out what is causing it. The provider will ask about your medical history and do a physical exam. X-rays and other imaging techniques, such as an MRI, may be used to determine the source of the sciatica.

Depending on the cause, the provider will recommend treatments to help ease the symptoms. These may include:

• Prescription medications like pain killers and muscle relaxers
• Physical therapy to reduce pressure on the nerve
• Mild activities like walking or swimming
• Spinal injections of corticosteroids to reduce inflammation

If your sciatica is not severe, you can do several things to treat it on your own.

• Reduce inflammation. In the first few days after the sciatica starts, apply ice or cold packs to reduce pain and swelling. Do this several times a day, for about 20 minutes at a time. After a few days, switch to applying heat to the area. Use a heating pad, hot water bottle, or a warm compress to apply heat for 20 minutes at a time, several times a day.
• Control the pain. Take an over-the-counter medication such as ibuprofen or naproxen to reduce inflammation and pain. However, these nonsteroidal anti-inflammatory drugs (NSAIDs) can cause stomach upset in some people. If you are unable to take an NSAID, try taking acetaminophen to control the pain.
• Avoid sitting for long periods of time. Take a break every 30 minutes to get up, walk around, and do some gentle stretches (see below). Use a timer or an app to remind you when to take a break.
• Go on short walks. Start slowly and gradually increase your walking distance and intensity as the pain subsides. Choose a flat, soft surface like grass to walk on to minimize impacts that could irritate the sciatic nerve. If you have trouble walking, use an aid like a cane or walking stick. Warm up and stretch before walking. Stop and rest if you experience pain.
• Don’t drive or ride long distances, as the combination of sitting and bouncing movement can greatly irritate your sciatic nerve. If you do have to go on a long drive, take frequent breaks and get out of your vehicle to walk or stretch.

Non-severe sciatica symptoms should subside within a few weeks for most people. If the pain persists, you should see your healthcare provider for additional treatment.

Stretches For Sciatica    

To speed recovery and prevent sciatica from returning, learning a set of stretches and doing them regularly is important. Your primary care provider or a physical therapist can help you find the best stretches for your situation, but here are a few that you may want to try. The stretch should feel comfortable—if you experience any pain, stop immediately.

• Knee to chest. Lying flat on your back, slowly bring one knee up toward your chest and clasp it with your hands. Continue to ease your knee toward your chest until you feel a mild stretch in your lower back and hip. Hold it for 10 to 30 seconds, then lower your knee. Repeat with the other leg. Try to do several repetitions for each side. This video shows you how to do the stretch. You can also do the stretch with both legs at the same time, but keep your back flat on the floor to avoid curling up into a ball.
• Hamstring stretch. While standing, raise one leg and place the heel of your foot on an elevated surface like a chair, ottoman, or stair step. Keep your leg straight and slowly lean foward until you feel the hamstring muscle in the back of your leg stretch. Hold for 15-30 seconds and then repeat. After doing several repetitions, switch to the other leg. Alternatively, lie on your back and wrap a belt or towel around the arch of one foot. Pull on the belt or towel to lift your leg up, keeping it straight, until you feel the hamstring stretch. Hold for 15-30 seconds, then lower your leg and repeat.
• Piriformis stretch. This stretch is aimed at the piriformis muscle in the buttock to reduce compression and irritation of the adjacent sciatic nerve. Lie on your back with your legs straight. Lift the affected leg and bend the knee. With your opposite hand, reach across your body and gently draw your raised knee toward your opposite shoulder. Remember to keep your other leg flat. You should feel a gentle stretch in your buttock. Hold the stretch for 15-30 seconds. Repeat with the other leg, doing two to four repetitions for each side.  

There are many other stretches that can be helpful for sciatica. You can search for “sciatica stretches” or check out these articles:

Healthline

Prevention

Verywell    

Tip: Keep up your stretching routine, even if your sciatica pain has diminished. Stretching regularly can keep sciatica from flaring up again.  

Preventing Sciatica

Practicing these good habits will help prevent sciatica or keep it from reoccurring:

• Lift heavy objects correctly, bending at the knees and lifting with your legs. Hold the object close to your body. Get help with very heavy objects.
• Maintain good posture, especially while sitting. Take frequent breaks from sitting and make sure your workstation’s ergonomics are correct.
• Get regular low-impact exercise, such as walking and cycling. Do activities to build strength in your core muscles, which help support your spine.
• Use a wedge-shaped car seat cushion when driving to reduce pressure on the sciatic nerve. The cushion also helps reduce vibrations that can irritate the nerve.

Don’t Let Sciatica Get on Your Nerves

Sciatica can be a frustrating condition that really gets on your nerves. Flare-ups can limit your mobility and keep you from enjoying your favorite activities. With the few simple steps that we’ve outlined in this article, you can keep sciatica in check and prevent it from being a pain.