The simple daily tweaks sci­at­ica suf­fer­ers say really WILL ease your excru­ci­at­ing pain ...no drugs neces­sary!

From pressreader.com

ANYONE who has exper­i­enced sci­at­ica will know how excru­ci­at­ing the pain can be and the pro­found effect it can have on daily life. A burn­ing or stabbing sen­sa­tion which radi­ates down one or both legs, or an elec­tric shoot­ing pain which can start in the lower back, hips or but­tock and pulse down­wards as far as the heels, it is endured by around three mil­lion people in the UK – wreck­ing sleep, mak­ing it impossible to work and pre­vent­ing nor­mal move­ment.

Such pain occurs when the roots of the sci­atic nerve – the body’s largest nerve which runs from the base of the spine through the but­tocks and down each leg – become inflamed or com­pressed. And while it is already a rel­at­ively com­mon com­plaint, affect­ing one in four people at one point in their life­time, anec­dot­ally, experts sug­gest it may be becom­ing more pre­val­ent and is affect­ing even younger adults. 

Singer Adele, for example, who is 37, has been open about her ‘really bad’ sci­at­ica – which stemmed from a slipped disc after sneez­ing in bed when she was 15 – which has caused her to spend half her life in pain and to ‘waddle’ on stage dur­ing her Las Vegas shows.

There are no offi­cial fig­ures to back up the recent rise, partly because sci­at­ica is the term used to describe a set of symp­toms, rather than being a dia­gnosis in itself, and because it can develop as a res­ult of other primary prob­lems such as slipped or com­pressed discs (the ‘cush­ions’ between each ver­tebra), arth­ritis or osteo­porosis.

But NHS Eng­land’s most recent Health Sur­vey for Eng­land in 2024 found 26 per cent of adults report being in chronic pain of any kind, of whom more than half were strug­gling with back pain.

Sci­atic pain is likely to be a sig­ni­fic­ant part of that bur­den, experts say. And as the Health Found­a­tion estim­ates that 1.9mil­lion more adults could be liv­ing in chronic pain by 2040 – with back pain and other mus­cu­lo­skeletal prob­lems the biggest part of that – it is clear that this is an issue which will affect increas­ing num­bers of people.

It’s partly linked to the rising tide of obesity. Around one third of adults in the UK are now obese, up from 15 per cent in the early 1990s. Excess weight can, over time, con­trib­ute to the devel­op­ment of the con­di­tions that lead to sci­at­ica as well as put­ting addi­tional pres­sure on joints and con­trib­ute to nerve com­pres­sion, mak­ing it more likely that a sneeze or sud­den twist could trig­ger it. It can also make sci­at­ica worse if you do develop it.

IN ADDITION, more sedent­ary life­styles post-Covid, and more jobs which are desk-based or involve work­ing from home, are trig­ger­ing a rise even in younger adults, experts say. Con­sult­ant neurosur­geon Alireza Shoakazemi, hon­or­ary reader in med­ical edu­ca­tion at Queen Mary Uni­versity of Lon­don, says: ‘From what I’m see­ing in my clin­ics, and from what’s known in the gen­eral pop­u­la­tion and backed by global stud­ies, the num­ber of people with sci­at­ica is increas­ing.

‘In the UK these fig­ures are rather hid­den because sci­at­ica can be caused by so many other prob­lems and it’s con­sidered a symp­tom, not a dia­gnosis.

‘An age­ing pop­u­la­tion is part of it, but what I’ve observed is a trend for younger adults to develop it earlier. There are lots of reas­ons for that, but emer­ging evid­ence sug­gests more sedent­ary beha­viour is a big factor – pro­longed sit­ting, office work­ing, and even things like con­duct­ing meet­ings in video calls rather than in per­son, may all be con­trib­ut­ing.’

Last week, when The Mail on Sunday’s res­id­ent GP Dr Ellie Can­non asked read­ers to get in touch about their exper­i­ences of sci­at­ica, we were flooded with responses. Some said they ‘couldn’t walk more than a step’ without excru­ci­at­ing pain.

One wrote: ‘I wouldn’t wish severe sci­at­ica on my worst enemy. Wak­ing every day to the con­stant, debil­it­at­ing pain was really depress­ing. It does ruin your life.’

However, most insisted they had developed sci­at­ica without being over­weight or obese. Intriguingly, some ques­tioned whether stress or bereave­ment might have triggered their phys­ical pain, while oth­ers blamed more sedent­ary life­styles dur­ing Covid.

In addi­tion, sev­eral read­ers sug­ges­ted that the mod­ern habit of keep­ing a wal­let or mobile phone in a rear pocket could be to blame.

As one reader wrote: ‘Hav­ing large wal­lets stuffed in back pock­ets cause you to sit unevenly, pla­cing addi­tional pres­sure on the lower back and nerves.’

So how much of this is true – and what else might be trig­ger­ing the sug­ges­ted rise in sci­atic pain? John Sutcliffe, lead clini­cian at the Lon­don Spine Clinic, explains that there are sev­eral cat­egor­ies of patients who develop sci­at­ica: those who develop gen­eral wear and tear of the joints as they age, those who are liv­ing more sedent­ary lives without the core strength they need to sup­port their spine and lower back, and the super-fit, who may also end up with earlier wear and tear.

‘Ergo­nom­ics is a big issue, too – we saw a lot of people dur­ing lock­down who had been work­ing from the sofa or bed­rooms with poor pos­tures and developed sci­atic pain as a res­ult,’ Mr Sutcliffe says. ‘That remains an issue as more people are work­ing from home.

‘If you’re obese you may be more prone to it if you do something as simple as sneeze or twist or turn in bed, and sedent­ary life­styles are

con­trib­ut­ing too. The counter to that is that lots of people also took up run­ning or cyc­ling in lock­down, and they weren’t fit or pre­pared enough, and that caused prob­lems too.’

Stress can also be a trig­ger. Mr Sutcliffe adds: ‘We see lots of people who are fine on hol­i­day, but their pain returns in the office.

‘When you’re stressed, the muscles tighten up, and if your core muscles aren’t strong then that pres­sure trans­fers to your spinal discs which can bulge out, com­press­ing the nerve and caus­ing pain.’

The the­ory about wal­lets or large mod­ern smart­phones wedged in back pock­ets trig­ger­ing sci­atic pain may also have some truth to it, Mr Sutcliffe sug­gests. The issue has been described in case reports in med­ical lit­er­at­ure and referred to as ‘wal­let neur­itis’ – or fat wal­let syn­drome.

‘I’ve never come across this spe­cific­ally, but any­thing that causes asym­metry can lead to pain – I’ve been known to stop people who are car­ry­ing ruck­sacks on one shoulder,’ he says. ‘And of the patients we see with back prob­lems, about 15 per cent will have one leg slightly longer than the other.’

Treat­ing sci­atic pain can be tricky, and most people are ini­tially advised to stay act­ive, con­tinue nor­mal daily activ­it­ies as much as pos­sible and to use over-the-counter paink­illers such as ibupro­fen or paracetamol and heat or cold packs for pain relief.

Most people can resolve their sci­at­ica within a few months by keep­ing up gentle move­ment.

‘Rest is the worst thing you can do,’ says Dr Dan Baumgardt, a GP and senior lec­turer in pain at the Uni­versity of Bris­tol. ‘Gentle stretch­ing and get­ting out of bed is the main thing, oth­er­wise the prob­lem will only get worse.’

THERE are stud­ies that sug­gest walk­ing, gentle yoga and swim­ming are par­tic­u­larly good for eas­ing sci­atic pain, as long as you do it con­sist­ently and reg­u­larly. If symp­toms per­sist, physio­ther­apy will help with pos­ture, strength­en­ing the core muscles and keep­ing you mobile – although there are long waits for NHS treat­ment and most people will find their symp­toms resolve before they can be seen. Other neur­omod­u­lator drugs, such as amitriptyl­ine and gabap­entin, can be pre­scribed if nor­mal paink­illers are not effect­ive.

Adele, whose flare-ups came when she was stressed or sit­ting with bad pos­ture, found that strength­en­ing her core has helped.

In an inter­view, the singer said: ‘Where I got my tummy strong, down at the bot­tom, which I never had before, my back doesn’t play up as much. It means I can do more, I can run around with my kid more.’

Dr Esther Fox, a physio­ther­ap­ist, has found that doing Pil­ates sev­eral times a week has suc­cess­fully staved off her sci­at­ica over the past 20 years.

The 47-year-old, who runs the Mount Kelly Physio­ther­apy Centre in Tav­is­tock, Devon, says any con­sist­ent, low-impact exer­cise would make a dif­fer­ence.

‘Hon­estly, there were times when I thought I would need a hip replace­ment,’ says Dr Fox, who is also a Pil­ates instructor. ‘I’d be frightened to move because you know that shoot­ing pain is com­ing. But I now no longer need to use any paink­illers and only notice it com­ing back if I don’t do Pil­ates for a few days. ‘Some people will need sur­gery, but for most it gets bet­ter by itself, and los­ing weight and being more act­ive will help.’ One reader, from Red­ditch, Worcester­shire, wrote to the MoS to say he got rid of his sci­at­ica by los­ing weight and exer­cising. The 64-year-old had piled on the pounds after giv­ing up smoking, and was told by a physio­ther­ap­ist that his sci­at­ica was ‘a dir­ect con­sequence’ of his weight. After chan­ging his diet and three weeks of daily walk­ing, his pain had gone. And two years on, he has not needed to see a doc­tor since. He wrote: ‘When my treat­ment was com­plete, the physio­ther­ap­ist told me that if all her patients took up daily walks, she would lose a lot of work.’ But for some patients with more extreme sci­atic pain, ster­oid injec­tions – designed to reduce inflam­ma­tion – may be required. About 6 per cent of patients may require sur­gery, known as a dis­cec­tomy, to remove the part of a bul­ging disc which is com­press­ing a nerve.

The bad news is that, once someone has exper­i­enced sci­at­ica, they are likely to have another epis­ode. However, it is pos­sible to reduce that risk. ‘Los­ing weight will poten­tially help, as will stay­ing act­ive – but find that sweet spot and don’t push it too hard,’ Dr Baumgardt says.

‘If poor pos­ture or work­ing from home or at a desk is the cause, speak to your occu­pa­tional health team. Avoid pro­longed sit­ting, and quit smoking – it can affect the integ­rity of blood sup­ply and disc health too.’

Mr Shoakazemi advises his patients to set an alarm on their phones as a reminder to stand and move around every 30-40 minutes, and to keep com­puter mon­it­ors at eye level to pro­mote good pos­ture.

Mr Sutcliffe adds that those at risk should make sure to sit cor­rectly in a chair.

‘Push your bum right to the back so your back is against the back­rest and you’re sit­ting nice and upright – hav­ing an arm rest helps,’ he says. He also recom­mends core strength­en­ing exer­cises, such as planks and bridges.

‘A few minutes a day can reduce the risk of hav­ing a sig­ni­fic­ant prob­lem that causes sci­at­ica,’ he adds. ‘I can’t stress that enough.’

https://www.pressreader.com/uk/the-mail-on-sunday/20260426/282325391567934

Sharp Pain Down Your Leg? It Could Be Sciatica

From healthcare.utah.edu

Sciatica often starts suddenly—with sharp, electric pain radiating from the lower back down the leg. While the symptoms can feel alarming, most cases improve with time and conservative care. Orthopaedic surgeon Ryan Spiker, MD, explains what is happening inside the body, why sciatica develops, and how to manage symptoms safely. Learn when to stay active, what treatments actually help, and which warning signs mean it is time to seek medical attention.

What Sciatica Feels Like, and Why the Pain Travels Down the Leg

Dr. Miller: Sciatica. What is it? What do you do about it? We're going to talk about that next on Scope Radio.

I'm Dr. Tom Miller, and I'm here with Dr. Ryan Spiker. He's an orthopaedic surgeon and a spine specialist, and we're going to talk a little bit about sciatica. What is sciatica? What does that mean, Ryan?

Dr. Spiker: Sciatica is a pain that originates in the back but shoots down the legs, often just one of the two legs, often down the back of the leg, and can go all the way to the foot.

Dr. Miller: What does that feel like? Is it a dull pain, shooting, electric . . . I mean, what would a person feel if they had sciatica?

Dr. Spiker: For most people, it's kind of an electrical type sensation, a sharp pain that kind of shoots down the leg in a pretty clear, distinct path that connects from the back all the way down into the leg.

Dr. Miller: Who gets sciatica? Would it only be somebody who has a traumatic injury, or can it just happen?

Dr. Spiker: Sciatica is most common from degenerative conditions, which are nontraumatic conditions where people are out working in the yard doing their normal activities and suddenly will feel this sharp pain. It can come from a disk herniation.

How Disc Herniation and Nerve Compression Cause Symptoms

Dr. Miller: What's that? What is a disk herniation? We always hear about disk herniation, but what really is that?

Dr. Spiker: Yeah, that's a great question. So disk herniations are very common, and fortunately, they usually don't pinch nerves, but when they do, when a disk herniates from its normal position and pushes toward the nerve, it can cause nerve pain, and that nerve pain can be described as sciatica.

Dr. Miller: So the disk is, it seems to me, to be kind of shock absorber between the bones or vertebrae in the spine. Is that what that is?

Dr. Spiker: Correct, so the disk is between the two bones in the spine in each segment, and so our spine is full of different bones with discs in between and if that disk has damage to it, which can be traumatic but most likely is degenerative and most commonly seen in patients as they get older, they can start to rupture and have some of the material from inside the disk push out.

Dr. Miller: How do you describe the nerves traveling out of the spine? Do they travel out between the disks and the bones? What does that look like?

Dr. Spiker: Yes, between the bones are the disks, and then between each level there's a nerve that will exit, so between each level of the spine, there's a unique nerve that will exit, and that nerve can be pinched from the disk.

Dr. Miller: Are there certain levels of the spine that are more susceptible to sciatica, or not sciatica but disk herniation that would cause a compression of the nerve?

Dr. Spiker: Yes, the lower spine, the lumbar spine is by far the most common, and even within the lumbar spine it's usually the bottom, the lowest part of the spine, in the L4, L5, S1, the very bottom part of the spine is the most common area, and that leads to compression of the nerve roots which shoot down the back of the leg and that's where we most commonly hear the symptoms of sciatica being, shooting down the back leg.

Who Can Get Sciatica?

Dr. Miller: You mentioned that this is due to a degenerative condition, so would we more likely see sciatica in someone who is older or younger, or what?

Dr. Spiker: It depends on the cause. With disk herniation, sometimes we do see that in younger patients, even in their 20s, 30s, 40s. Other causes where arthritis or a kind of slow process is causing nerve compression, we see that in older patients or what we think of as lumbar spinal stenosis, which is kind of more generic stenosis than just from a disk, and we'll see that in older patients. We see the symptoms of sciatica in all age ranges, but different causes.

Dr. Miller: Sciatica is usually described as a pain, but can there be weakness associated with it?

Dr. Spiker: Absolutely, and that's something that is often missed by patients. When they initially describe their symptoms, they'll have weakness in their leg without significant pain, and it's unclear why; and it can come from nerve compression either in the lumbar spine or elsewhere.

What to Do in the First Few Days After Pain Starts

Dr. Miller: So let's say a patient is out shovelling snow and all of a sudden they have this pain radiating down the side of their leg. It's pretty intense. What should they do?

Dr. Spiker: So first things first, taking a little bit of rest for a few days, and if the symptoms aren't severe, often they'll improve on their own. If it's persistent, getting worse day to day, or associated with severe weakness or changes in their bowel or bladder function, then they need to see someone immediately there in the emergency room or in clinic, to get x-rays and get evaluated to see if there is significant nerve damage.

Staying Active Helps More Than Bed Rest

Dr. Miller: When you say rest, you mean they should just get in bed and lie in bed for a few days?

Dr. Spiker: Not necessarily lying in bed. As long as they're able, we encourage people to be up and walking and moving as early as possible, but minimizing lifting, twisting, and bending. The physical function is a little bit less aggressive in those first few days.

Dr. Miller: I think going to bed and just lying down used to be the old treatment, and it was found that people got pretty weak over time, pretty quickly if they did that, so it got to the point of stay as active as you can, as much as you can tolerate the discomfort.

Dr. Spiker: Absolutely, absolutely.

Which Medications and Therapies Help You Recover Faster

Dr. Miller: So, should patients take any kind of medication for sciatica while they're waiting for it to naturally heal?

Dr. Spiker: If they can tolerate anti-inflammatories, it doesn't have any contraindications with their other diagnoses or medications, it's a great first-line treatment to calm down the inflammation and often helps with the symptoms and allows them to be functional, allows them to walk and move and heal on their own. There are other medications, but that's probably the first step, and then getting into physical therapy as soon as possible to really get as much as we can out of our own bodies before we move on to more aggressive treatments.

Dr. Miller: More aggressive treatments would be . . .

Dr. Spiker: It includes injections; a steroid injection can help calm some of that inflammation, and in rare cases, sometimes people do need surgery.

When to Seek Medical Care for Worsening or Severe Symptoms

Dr. Miller: How many people who have sciatica eventually go on to surgery? It's not that many.

Dr. Spiker: Correct, it's a small percentage, and it's hard to know because so much sciatica resolves before people even come to a physician, but even in people who come to see a spine surgeon like myself, it's by far the minority who end up needing spine surgery.

Dr. Miller: That's really good news. So I think the bottom line for the listeners would be that if you have sciatica, it suddenly develops, to plan on waiting it out for a week or two because things generally progressively improve, and to use nonsteroidal anti-inflammatories like ibuprofen, Naprosyn or aspirin to treat it, and then if it's not getting better to seek care from your primary care physician or perhaps even a physiatrist. Would that be right?

Dr. Spiker: Absolutely.

https://healthcare.utah.edu/the-scope/health-library/all/2026/04/sharp-pain-down-your-leg-it-could-be-sciatica 

Sciatica – causes, symptoms, and treatment

From restless.co.uk/health

Sciatica occurs when the sciatic nerve (which runs from the lower back to the feet) becomes irritated or inflamed. According to the NHS, one in 20 people with lower back pain in the UK will experience sciatica at some point in their lives.

While a sciatica flare-up often lasts no longer than six weeks, the intense pain and discomfort it causes can be debilitating. However, the good news is that there are practical steps you can take to manage symptoms and reduce your risk of flare-ups.

Here, we’ll explore exactly what sciatica is, including potential causes, and how to cope. We hope you find it useful.

What is sciatica?

The sciatic nerve is the longest and widest nerve in the human body, running from the lower back, through the buttocks, down the legs, and ending just below the knees. From here, it connects to other nerves, which continue down to the toes.

The sciatic nerve controls several lower leg muscles and supplies sensations to the skin of the feet and most of the lower legs.

Interestingly, sciatica isn’t a standalone medical condition but rather a symptom that can result from various underlying issues affecting the sciatic nerve, such as slipped spinal discs or other factors, including obesity. It happens when the sciatic nerve becomes irritated, inflamed, or compressed.

While sciatica is often mistaken for general back pain, it’s different because the pain and discomfort aren’t limited to the back area – and can radiate down your leg, sometimes all the way to your foot.

This pain and discomfort can vary in intensity between people but will often improve naturally within four to six weeks, even without specific treatment. However, for some, it can persist longer, which can be incredibly frustrating when it affects daily activities.

For more information on sciatica, you might like to watch this video on the NHS website.

What are the symptoms of sciatica?

The main, and often most debilitating, symptom of sciatica is experiencing sharp, shooting pains that can strike anywhere along the sciatic nerve – whether that’s in your lower back, buttocks, or down the back of either leg. These sudden pain episodes can be particularly distressing and unpredictable.

You might also notice other uncomfortable symptoms, such as numbness, weakness, and a pins-and-needles sensation in your feet, toes, or legs.

The pain and discomfort you experience with sciatica can vary significantly from mild to excruciating, and you may find it’s made worse by everyday activities like sneezing, coughing, or even just sitting for extended periods, which can make work or travel particularly challenging.

While some people with sciatica also experience back pain, this usually isn’t as intense as the pain you might feel in your buttocks, leg, or foot. According to the NHS, if you’re only experiencing back pain without leg symptoms, it’s unlikely to be sciatica.

What can cause sciatica?

As we’ve said, sciatica isn’t a medical condition in itself, but a common symptom of other underlying health issues that can affect the sciatic nerve.

It occurs when something presses or rubs on the sciatic nerve. The NHS states that causes can include…

• A slipped spinal disk – where a soft cushion of tissue between the bones in your spine bulges out.

• Spondylolisthesis – when one of the bones in the spine slips out of position.

• Spinal stenosis – which happens when the part of the spine where nerves pass through becomes too narrow.

• Back injuries – such as a pelvic fracture.

Experts estimate that around 90% of cases of sciatica result from a slipped disk in the spinal column.

There are also several risk factors for sciatica which can increase a person’s chance of being affected. These include…

Age

Research shows the risk of developing sciatica increases between the ages of 30 and 50.

This is due to age-related changes in the spine – including bone spurs and herniated disks – and natural age-related degeneration of bones, nerves, and muscles, which can increase the risk of inflammation.

Sedentary lifestyles

If your job requires you to sit for long hours, or circumstances have led to a more sedentary lifestyle, you may be at higher risk for developing sciatica. The same goes for lifting or carrying heavy objects.

Obesity

Carrying extra weight can put additional pressure on your spine, which may contribute to spinal changes and lead to the development of sciatica. This added pressure can also cause compression that irritates the surrounding nerves, potentially making symptoms more uncomfortable.

Research suggests that if you’re carrying extra weight, your body may also need more time to recover from sciatica, which can be frustrating when you’re already dealing with pain.

How is sciatica diagnosed?

If you think you may have sciatica, you don’t have to suffer in silence. It’s important to book an appointment with your GP. They’ll usually diagnose sciatica by discussing your medical history and symptoms with you, alongside a simple physical examination.

MRI scans aren’t usually needed to diagnose sciatica, but may be necessary in some cases. For example, if your symptoms aren’t improving or your doctor suspects a separate condition is causing the pain.

How is sciatica treated?

If you’re diagnosed with sciatica, your GP will likely suggest exercises and stretches to do at home. They may also prescribe painkillers – such as ibuprofen and aspirin – or creams designed to relieve nerve pain.

In some cases, your GP might also refer you for physiotherapy or psychological support. Physiotherapy for sciatica can include manual therapy techniques like massage and guided exercises.

If your symptoms are more severe and treatments from your GP and/or physiotherapist haven’t helped, you may be referred to a specialist. They then might offer treatments such as pain-killing injections, surgery, or a procedure that involves sealing off some of the nerves in your back.

You can read more about how sciatica is treated on the NHS website.

7 ways to manage sciatica at home

A sciatica flare-up typically begins to settle within four to six weeks, though it can sometimes last longer.

The good news is that experts recommend several gentle approaches you can try to ease symptoms and support your recovery – and, often, these can help reduce the likelihood of future episodes, too. We’ll explore some of these options below.

However, if symptoms don’t improve after a few weeks, are getting worse, or are making it difficult to manage your daily routine, the NHS recommends speaking to your GP.

1. Try gentle, low-impact exercise

The idea of staying active might feel overwhelming when you’re dealing with sciatica pain – it’s completely natural to want to rest when movement hurts. However, gentle activity can actually help ease some of the inflammation that’s causing your discomfort, though it’s important to listen to your body and go at your own pace.

The NHS recommends gentle, low-impact activities like swimming and walking – but remember, even a short, slow walk around the block counts as staying active. Every small step matters.

Physiotherapists often suggest exercises that strengthen the core, gently improve hip and spine mobility, and improve or maintain lower body flexibility. Simple exercises like knee-to-chest stretches and rotational stretches are sometimes recommended, though it’s important to do what feels comfortable for you.

It’s worth avoiding exercises that stretch the hamstrings – such as squats and bending forward to touch your toes – as these can sometimes worsen sciatica symptoms.

For further guidance, the NHS offers exercises for sciatica online, which you can explore at your own pace.

Remember, if you feel any increase in pain during exercise or stretching, it’s important to stop and speak with your GP about what might work best for your particular situation.

2. Consider using cold and heat therapy

Some people find that cold and heat therapy helps with their sciatica symptoms.

Heat therapy – such as using a heating pad* – can promote tissue healing. Studies show that applying heat to the lower back can provide pain relief, improve muscular strength, and increase flexibility in the affected area.

Meanwhile, cold therapy can be applied by placing an ice pack* over the lower back. Research suggests that cold therapy may help reduce inflammation and swelling, as well as decrease muscle spasms, by cooling muscle fibres.

Hot and cold therapy are recommended by the NHS but, experts generally advise applying heating pads or ice packs for no longer than 15 to 20 minutes at a time, with breaks in between, to avoid damaging skin.

You can read more about cold and heat therapy for sciatica on Spine Health’s website.

3. Make small dietary adjustments

As mentioned, being at a higher weight places extra pressure on the spine and causes compression, which can cause or aggravate sciatica.

Alongside staying active, making simple dietary changes – like eating more fruits and vegetables, practising mindful eating, and choosing lean protein sources – can help with maintaining a healthy weight.

For healthy diet tips, you may like to explore our diet and nutrition section. Here, you’ll find everything from vitamins and minerals guides to quick and easy diet swaps for a healthier lifestyle.

4. Walk around 1-2 times an hour

Sitting for long periods can worsen sciatica by placing pressure on your glute muscles, lower back, and sciatic nerve.

There’s also evidence that sitting down too much can cause sciatica.

While this can be tricky if you have a desk job or other commitments that involve sitting, experts recommend getting up and walking around every 30 to 40 minutes – even just standing and gently moving for a minute or two can help. And, where possible, sitting on a supportive chair instead of a sofa is preferable for support and posture. Some people also find standing desks to be helpful for managing sciatica symptoms.

5. Explore anti-inflammatory foods

Adding more anti-inflammatory foods to your diet – such as berries, avocados, broccoli, and whole grains – can be particularly beneficial for reducing sciatica symptoms.

Meanwhile, research has found that processed foods, which are high in sugar, salt, and saturated fat – such as processed meats, ready meals, and fizzy drinks – have the opposite effect. These can increase inflammation and aggravate sciatica symptoms, so it can be helpful to reduce your intake.

For more information, you might like to read our articles: 14 anti-inflammatory foods and 9 simple ways to cut back on added sugar.

6. Always warm up before lifting weights

Strength training has many health benefits, including improved balance and a reduced risk of osteoporosis.

However, research has found that certain exercises that involve heavy resistance can aggravate sciatica if performed without a proper warm-up. So, it’s important to always warm up before exercising.

Experts often recommend low-impact exercises like brisk walking and dynamic stretches. 

7. Take steps towards quitting smoking

We all know that smoking is bad for our health, and research suggests that it can increase our risk of developing chronic pain, including sciatica.

This study found that chronic pain sufferers who smoke experienced greater pain intensity and physical functioning fatigue than those who didn’t.

If you’d like to stop smoking, you might find it helpful to read our article: 7 tips for quitting smoking – remember, any step towards quitting, no matter how small, is a positive one.

Final thoughts…

According to the NHS, more than 80 out of 100 people will experience back pain at some point in their lives and of these, it’s estimated that one in 20 will experience sciatica.

However, while the condition can be painful and distressing, it can be reassuring to know that most cases improve on their own.

If yours doesn’t seem to be settling or if you’re struggling to manage your symptoms day-to-day, it’s worth speaking to your GP or a physiotherapist, who may be able to offer additional guidance, treatment options, or referrals to other services that could help.

For further reading, head over to our general health section. Here, you’ll find information on everything from gut and lung health to longevity solutions and ways to boost vision.

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