Sciatica is a sudden, intense pain that affects the sciatic nerve (the body’s longest nerve). This pain usually comes from the irritation or compression of the sciatic nerve roots or other nerve damage.
Symptoms of Sciatic Pain
Sciatica has various symptoms, as follows:
- An electric shock-like sensation in the nerve.
- Lower back pain that spreads to the buttocks, down the back of the thigh, and along the side of the leg and foot.
- The pain may get worse when sneezing, coughing, or walking.
- Numbness, tingling, or reduced muscle strength and touch sensation in the affected limb.
Causes of Sciatic Pain
Here are the main causes of sciatic pain:
- Bad posture
- Overexertion of muscles
- Trauma from falls or accidents
- Herniated disc
- Scarring (when there’s nerve pressure)
- Lower spine infection
- Spinal tumor
- Pregnancy
- A sedentary lifestyle
- Obesity
- Old age
- Jobs like driving or carrying heavy objects
- Certain diseases, such as diabetes.
How to Prevent?
The Mayo Clinic in the US offers some important tips for back protection:
- Regular Exercise: Strengthening your abdominal and lower back muscles through exercise is key to maintaining good posture.
- Sit Properly: Choose swivel chairs with back support, preferably with armrests. Place a pillow under your lower back when sitting. Keep your knees and hips in alignment.
- Don’t Stand Too Long: If you stand for long periods at work, rest one leg, then the other, on a box or small bench.
- Lift Heavy Objects Correctly: When picking up heavy items, keep your spine straight and bend your knees to lift.
- Keep Heavy Objects Close: Try to hold objects close to your body. Avoid lifting while twisting. Ask for help if it’s too heavy.
- Be Careful with Shoes: Pay attention to the type of shoes you wear, as they can affect your posture. Heeled shoes are often recommended.
5 Exercises to Ease Sciatic Pain
- The cat-cow pose
- Back stretch
- Knee close to chest
- Bridge
- Stretching on a chair