Winter is here, and you will feel like the cold is seeping in your bones, worsening your back pain and sciatica. Read on to know more about the essential tips to manage these conditions during those chilly days
Even younger population are suffering from sciatica due to improper posture, prolonged sitting and work from home, disc problems
Everything you need to know about sciatica during winter
Sciatica can be described as a type of radiculopathy caused owing to the compression of one or more of the five sets of nerve roots in one’s lower back (the lumbar region of your spine). These nerves tend to run from the lower spine down under your buttock and then down through each hip into your legs. Several conditions can be responsible for compressing these nerves at one or more spots causing pain, numbness, or weakness in the lower back, buttock(s), or leg(s) on one or both sides. This condition is commonly seen in elderly people who do manual work or lift heavy objects, leading to degenerative changes in spine. Nowadays, sciatica is seen even in the younger population due to improper posture, prolonged sitting and work from home, disc problems.
How to tackle sciatica
Youngsters must opt for core strengthening exercises that will strengthen their lower back.
Visit an orthopaedic or a spine specialist, if the pain doesn’t go away with medication, lifestyle changes and regular exercise. You may require to undergo certain radiological investigation such X-ray, MRI, CT Scan, spinal injection if the pain hampers your daily activities, if there is a tingling sensation, numbness, loss of bladder control or you are unable to walk significantly smaller distance . A keyhole or Stitchless Spine surgery in daycare setup can be helpful in reducing compression at pinched nerve roots, inflammation. Lifestyle changes, posture correction and regular exercises plays an important role in recuperating from back pain.
(This article is written by Dr Om Patil, Consultant Spine Surgeon, Apollo Spectra Hospitals, Mumbai.)
Nerve pain may result from a pinched nerve or a chronic condition, such as diabetes
Any foot pain can have a significant impact on daily life, and untreated nerve pain may keep a person from enjoying or accomplishing their regular activities.
Below, learn what nerve pain in the foot feels like, what can cause it, and what treatments are available.
The following health issues can lead to nerve pain in one or both feet.
Baxter’s neuropathy
Baxter’s neuropathy is a form of nerve entrapment. It results from the compression of the inferior calcaneal nerve, which sits just under the base of the foot’s arch.
Risk factors include:
plantar fasciitis — inflammation of the plantar fascia, the part of the feet that connects the heel bone to the toes
obesity
bone spurs
flat feet, or fallen arches
Morton’s neuroma
Morton’s neuroma involves thickened tissues compressing nerves between the toes.
A person may experience pain on the bottom of the foot that worsens when walking, particularly in tight high heels. The pain may fade during rest or after removing the shoes.
The pain may be burning, stabbing, or tingling, or it may feel like an electric shock. It may extend to the back of the foot or leg, causing cramping. Some people also experience numbness between their toes.
Common causes of Morton’s neuroma include:
wearing narrow shoes
wearing high heels
inflammation of the joints
thickening of foot ligaments
injury to the front of the feet, such as from high-impact sports or jogging
lipomas — lumps beneath the skin that contain an overgrowth of fat cells
Tarsal tunnel syndrome
Tarsal tunnel syndrome causes pain in the feet and legs due to compression of the posterior tibial nerve, which runs down the back of the lower leg, or the plantar nerves in the feet.
Researchers currently do not know how common this condition is, as doctors often underdiagnose it. However, it appears to be more common in females.
Symptoms of tarsal tunnel syndrome include:
sharp, shooting pain in the inner ankle and along the foot
numbness on the underside of the foot
pain when flexing and moving the foot
a tingling or burning sensation
The symptoms may worsen at night, while walking or standing, or after physical activity. The pain often lessens after resting.
Tarsal tunnel syndrome may result from:
wearing poorly fitting shoes
injuring the feet or legs
developing postsurgical scarring
having varicose veins
having a ganglion cyst
having lipomas
Peripheral neuropathy
Peripheral neuropathy is an umbrella term for numbness, tingling, and burning sensations in the toes, feet, fingers, hands, or a combination of these areas. The symptoms may worsen at night.
Also, peripheral neuropathy can cause nonspecific symptoms that make it difficult to move the feet and do basic activities.
Researchers do not fully understand why certain people develop peripheral neuropathy while others do not.
However, they have identified conditions that increase the chances of developing peripheral neuropathy. These health issues include:
infections
a deficiency of a nutrient, such as B12
alcohol use disorder
diabetes
certain hereditary conditions, such as Charcot-Marie-Tooth disease, which causes a loss of muscle tissue
Guillian-Barré syndrome, a condition that causes rapid muscle weakness
Diabetic neuropathy
Both type 1 and type 2 diabetes can cause nerve pain in the toes and feet. Diabetic neuropathy affects more than 90% of people with diabetes.
Typically, the nerve pain first affects the toes and surrounding areas, and it may then slowly spread to the rest of the feet and up the legs.
Symptoms of diabetic neuropathy include:
tingling, burning, sharp, or shooting pain in the toes or feet
the sensation of an electric shock in these areas
pain that usually worsens at night, causing sleep disturbances
pain when touching the skin
Researchers remain unsure of the exact causes. Some theories point to changes in the blood vessels, the metabolism, the immune system, or the body’s sodium and calcium channels.
Several factors increase the chances of people with diabetes developing neuropathy:
advancing age
having diabetes for a longer period
consuming alcohol
using tobacco products
Sciatica
Sciatica happens when something damages or compresses the sciatic nerve, the longest and widest nerve in the body. It extends from the lower back, through the buttocks, and down the legs, ending just beneath the knee.
The most common cause of sciatica is a herniated, or bulging, disk in the spine.
While sciatica tends to affect the back, hips, and upper legs first, the pain can spread down the legs into the feet and toes.
The following approaches can help relieve nerve pain in the feet.
Home care strategies
A person may benefit from:
using hot or cold packs
resting
taking over-the-counter pain relief medication, such as ibuprofen (Advil)
massaging the feet
wearing a splint for support
Also, try to avoid sitting or standing for long periods.
Some people find that wearing wide, soft-soled, laced shoes with low heels helps relieve pressure on the feet and nerves.
However, for some people with nerve pain, a firm sole may be more beneficial than a soft sole.
Medical treatments
The best approach depends on the cause of the nerve pain.
To treat peripheral or diabetic neuropathy, doctors may prescribe:
medication for pain relief
antidepressants
anticonvulsants
In some situations, a doctor may recommend deep tissue massages and corticosteroid injections to help manage symptoms, especially if the cause is sciatica.
If sciatica results from a hernia, abscess, or tumour, a doctor often refers the person for surgery.
Doctors may also recommend physical therapy, as stretching and strengthening the legs and feet can help manage symptoms, including pain.
Surgery may also benefit people with nerve pain caused by issues other than sciatica. For example, if a person has tarsal tunnel syndrome, treatment may involve surgery to release a nerve. This has a success rate of up to 96%.
First, the doctor takes a history and examines the painful area. They may also request imaging, such as an ultrasound or an MRI.
If they suspect specific conditions, such as peripheral or diabetic neuropathy, the doctor may request participation in a nerve conduction study or blood and other samples for lab tests.
Nerve pain in the foot tends to result from a compressed nerve or diabetes. A range of health issues may be at play, and they tend to cause similar symptoms.
For this reason, receiving a diagnosis is key. It is especially important to contact a doctor if the pain is worsening or home care techniques cannot ease it.
The doctor will work with the person to develop an effective treatment plan. When necessary, surgery tends to have a high success rate.
but not all pain in the back of the hip or thigh is sciatica.
Pain in the back of the hip and thigh can be one of many different diagnoses. Some more common issues that can be the cause are sciatica, hamstring strains, and tendinopathies. This article will discuss some of the different presentations of diagnoses that could be related to pain in the posterior hip or thigh.
Sciatica can be experienced with pain, numbness, or tingling down the back of the thigh and into the leg and foot. Pain usually ranges from mild to moderate intensities. Sciatica results from compression of the sciatic nerve of the nerve roots that come together to form the sciatic nerve. People are often able to walk and jog without any limitations. Individuals often do not have any decrease in their strength and may have a small decrease in their flexibility when compared to their non-involved side.
Hamstring strains often occur very quickly when performing high-speed activities like sprinting or lifting a very heavy object. After a hamstring strain, bruising can be present and accumulate around the site of injury. The pain is usually intense immediately after injury and has a slow decrease as the injury heals. A significant decrease in strength, difficulty with walking and being unable to run are common clinical signs.
Tendinopathy refers to a breakdown of the part that connects the muscle to the bone. These gradually develop over time and start with dull aches and low pain levels. There is not usually a loss of motion but there may be a loss of strength when dealing with tendinopathy. There is usually some tenderness with palpation over the involved tendon. Symptoms may be non-existent early in the day but as the day progresses the symptoms slowly increase with more activity.
These are three common injuries that are associated with pain in the back of the hip or thigh. This is not a comprehensive list and you should reach out to your physical therapist to help you make the correct diagnosis. This will help speed up your recovery and get you back to doing things that matter to you most sooner.
Back pain is the most common musculoskeletal complaint in the United States. More than 90% of Americans will experience low back pain at some point in their lives, according to the American Medical Association.
“Unfortunately, low back pain is a by-product of industrialized nations and aging. We have become much more sedentary and consume more high fat and high calorie meals than our predecessors leading to weight gain, which puts undue pressure on the skeleton and spine,” Dr. Kern Singh, M.D., a professor in the Department of Orthopaedic Surgery at Rush University Medical Centre, tells Newsmax. “The active lifestyle of our ancestors has given way to modern technology and conveniences leading to obesity, a weakened musculoskeletal system, and increased rates of spinal disc degeneration. All of these changes culminate in an increased rate of low back pain in the American population.”
(Dreamstime)
While some causes of back pain are obvious — such as a sports injury or an accident — there are other more subtle causes that may be contributing to your aching back, as well. Here are some examples.
Wallets. According to Health Central, sciatica, a sharp radiating pain that runs down the buttocks, can be caused by sitting on an overstuffed wallet.
Your lifting form. Any activity that requires heavy lifting, particularly in a bent over and flexed position, can lead to a lower back injury. Even with proper form, the spinal discs are loaded with forces five times your body weight, which may result in disc herniations and low back pain. When you pick up an object from the floor, make sure you squat, keeping your spine straight, and use your powerful leg muscles to assist, says Singh.
Your posture at work. Slouching or hunching over a desk puts compression on the spinal discs. That is why your back hurts after a long plane or car ride. You may want to try a standing desk, says Singh, or take frequent breaks during the day by standing, stretching, and walking around.
Your mattress. “While there is limited evidence to suggest a particular mattress is better than another, I often recommend choosing a mattress that is comfortable — either soft or firm — that allows you to get a good night’s sleep,” says Singh. Disrupted sleep can aggravate lower back issues.
Cell phones. Americans use over two trillion minutes of wireless communication each year. Most of us arch our necks to talk on the phone, which puts our spines in an awkward position that can lead to back pain over time, according to Health Central.
Your wardrobe. Proper footwear at work is especially important for those who must stand for long periods of time. Singh prefers comfortable hard-soled shoes to reduce the force transmitted to the lower back. Dr. Kaliq Chang, M.D., an interventional pain management specialist at the Atlantic Spine Centre in New Jersey and New York, says that carrying a heavy bag or wearing an unsupportive bra can result in low back pain.
Your exercise habits. Back pain is more common among people who are inactive. “You want to build strength in the muscles that surround the spine to stabilize it and prevent injuries from happening,” says Chang. Singh recommends core stabilization exercises such as yoga and Pilates to reduce your risk of lower back injuries.
Your weight. “Being overweight increases your risk of developing chronic back pain because of the excessive pressure on the spine,” says Chang.
Sciatica is also known as Lumba Sacral Radicular Syndrome. There is a sciatic vein, starting from the lower part of the lumbar or spinal cord and up to the end of the thigh. Sciatica pain arises due to difficulty in this vein. Often pregnant women also complain of sciatica pain. This pain is sharp and stinging. If you also have sciatica pain in pregnancy, then
Sciatica Lumbar spine problem ie bulging or herniated disc causes sciatica pain. This pain may also arise due to bone changes such as spinal contractions or stenosis, osteoarthritis, or degenerative disc disease or any other spinal problem. There is pressure on the sciatica vein, after which the symptoms of sciatica begin to appear.
In pregnancy, sciatica pain due to a herniated disc is not common, but sciatica symptoms may occur due to back pain in pregnancy. About 50 to 80 percent of women have back pain.
Symptoms of sciatica can also come due to muscle tension and joint instability. Pelvic bone pain, difficulty in the sacroiliac joint due to difficulty in any muscle of the litter, may cause sciatica to the pregnant woman. It is a common cause of sciatica in pregnancy.
This is due to the increase of pregnancy hormone called relaxin which causes the ligaments, the structures connecting the bones to loosen or be pulled.
The weight of the baby may also cause pressure on the axes and pelvic area. Sometimes, the position of the baby also creates pressure on the sciatica.
A pregnant woman may experience the following symptoms of sciatica:
Occasional or persistent pain on one side of the ax or leg.
In the path of the sciatic nerve, from the axes to the back of the thigh and leg pain.
Feeling sharp, stinging and burning pain.
Feeling of weakness, numbness or stinging needles in the affected leg or leg.
Difficulty walking, standing, or sitting.
Sciatica treatment You can get rid of sciatica pain with the help of massage and some exercises. If there is still no reduction in this pain, then the doctor can block the vein to reduce steroid injection or pain.
Although doctors can also recommend surgery for sciatica, but it is not good for pregnancy. If pain is not going on even after delivery, you can talk to the doctor about treatment options.
If you talk about avoiding sciatica pain in pregnancy, then tell you that there is no way to prevent it, but by taking care of some things, you can avoid this problem. Do not sit in the same position for too long and avoid sitting for too long. If possible, keep your weight in control as well.
Back pain can be avoided with the help of regular stretching and exercise. Avoid carrying any heavy goods in pregnancy.
In most cases, the sciatica nerve pain goes away on its own with adequate time and rest. If the pain is unbearable for you, there are many natural therapies that can help reduce the inflammation and pain
Sciatica nerve pain is often misunderstood as general back pain. However, sciatica pain is not just limited to the back. The sciatic nerve extends from the lower back till the soles of the feet. Therefore, sciatica nerve pain usually extends from the lower back to the rear of the thigh and down through the leg to the tip of the big toes. The severity and symptoms of sciatica may vary from person to person. In some people, the pain may be aggravated by sitting for long periods. In severe cases, the patient may not be able to bend their knees, move their foot and toes, walk, or even stand. The pain may be accompanied by burning or tingling sensation, numbness and weakness down the affected leg. People between the ages of 30 and 50 years commonly experience this pain, which usually affects only one part of the body. Most often, sciatica is caused by a herniated or slipped disc. In most cases, the sciatica nerve pain goes away on its own with adequate time and rest, in around 6 weeks. If the pain is unbearable for you, there are many natural therapies that can help reduce inflammation and pain. [See a doctor if self-care measures fail to lessen your symptoms or if your pain becomes progressively worse]. Here are 5 best home remedies for sciatica.
Apply Hot or Cold Compresses: Heat treatment can relax tense muscles and reduce pressure on the sciatic nerve, while cold treatment can lessen swelling around the nerve as well as numb the pain. Alternate these treatments, starting with the hot compress and then the cold compress. Use a steamed towel for hot compress as it is more effective.
Try Massage Therapy: Low back pain is a common symptom of sciatica and studies have shown that massage therapy is effective in reducing such pain. You can massage the affected area with St. John’s wort oil a few times a day. This oil has anti-inflammatory properties that can also help reduce inflammation.
Exercise: You may be advised to take rest for a day or two after a sciatica flare up. Then you may start a regular exercise program to strengthen the core muscles, which helps facilitate quick recovery. Exercises like knee to chest stretch, spinal rolling, knees rocking, floor twists, yoga poses like the cat-cow pose and pigeon pose may be helpful in relieving sciatica and lower back pain. But always consult a physical therapist before starting exercise program.
Drink Turmeric Milk: Turmeric contains a compound called curcumin that has anti-inflammatory properties. Treatment with curcumin has been found to reduce nerve pain and inflammation. To make turmeric milk, add 1 teaspoon of turmeric to 1 cup of milk and boil the solution. You can also add a small cinnamon stick and a few drops of honey to enhance the taste. Drink this once or twice daily.
Use Capsaicin Cream or ointment: Capsaicin, an active ingredient found in cayenne pepper, works as a natural pain reliever. Research has suggested that topical use of capsaicin may be beneficial in pain management. Buy a capsaicin cream or ointment (containing 0.025 to 0.075 percent capsaicin) and apply it on the affected area up to 4 times a day. Read at least for 1 week.
Sciatica is a condition that occurs when a person’s sciatic nerve becomes irritated, leading to pain along the back of one leg. This article reviews the symptoms of sciatica, how to treat and manage it, how long it lasts, and when to see a doctor.
The sciatic nerve runs from the hip to the bottom of the feet, so sciatic pain usually concentrates on the bottom, behind the knee and lower leg.
Because of this, many people with sciatica mistakenly think the pain indicates a leg issue, not a lower back issue.
A slipped disk, or herniated disk, is the most common cause of irritation in the sciatic nerve.
The intervertebral disks are soft cushions of tissue between the vertebrae of a person’s spine. A slipped disk occurs when one becomes slightly dislodged, pushing out from the spine. This can put pressure on the sciatic nerve, causing sciatica.
Other issues may also trigger sciatica, such as tumours or infections.
Many lifestyle choices can cause sciatica to appear or flare up. Most relate to a person’s chronic sedentary lifestyle.
Sitting for long periods, especially with bad posture, can trigger symptoms or make them worse. Even lying down for long periods can aggravate the sciatic nerve.
Another acute cause of sciatica is lifting heavy objects without the proper technique. This can lead to a slipped disk, which can put pressure on the sciatic nerve.
To relieve sciatic pain, try to avoid sitting or lying down for long periods. Take short walks and stay active.
If a person has to sit down for work or school, they should make sure they have a decent chair and goodposture. People should also try to avoid driving long distances.
If the pain is severe, lying down with a heat or ice pack for a few minutes may help. Over-the-counter or prescription pain relief medication can also temporarily ease discomfort.
The best treatment for sciatica is time, good posture, and exercise. While the pain may be intense, sciatica usually goes away on its own in 3 out of 4 people.
People should make sure they have good posture when they plan to sit for a long period of time.
Exercise, such as walking, yoga, pilates, and light stretching, will help reduce pain and keep sciatica from returning.
Some research suggests that 40% of people will get sciatica at some point in their lives, mostly between the ages of 30–50.
For most people, sciatica will resolve on its own in a few weeks without any medical intervention. Yoga classes and some lifestyle changes may be enough to remedy the issue.
However, in some cases, the pain may be extreme and could last many months.
People with chronic sciatica may need medical treatment, such as physical therapy, injections, or surgery.
Sciatica results from pain due to irritation of the sciatic nerve. People can experience sciatic pain in the lower back, buttocks, and down the back of either leg.
Sciatica usually gets better in 4–6 weeks, but it could last longer. If the pain is severe or lasts more than 6 weeks, consider talking to a doctor about treatment options.
The pandemic has evacuated many of us from our offices, but it hasn’t taken away work from our lives.
With a technologically evolving globe, papers are used less, while computers are used more. But what technology couldn’t replace is our working desks and endless sitting. Given this, a common issue surfacing among youngsters more than ever is sciatica. Let’s look at a simple way of keeping it away.
Posture perfect Make sure that: · Your neck is upright · Shoulders are relaxed · Arms are close to your body · Feet are flat on the floor · Knees are bent at a 90-degree angle
A few don’ts while sitting: · Don’t sit with one leg under the buttocks. Instead, use asymmetrical posture. · Don’t sit with one leg crossed over the other for prolonged periods.
Stand frequently and ease tight muscles Standing is an active process, and following an ergonomically supported standing posture can help relieve stresses on your lower back and minimize sciatica pain.
Take a walk and stay hydrated Working at a desk requires one to sit in one place for hours. It’s advisable to take short walks in order to enhance blood flow and loosen muscles. Drink lots of water as this will alleviate muscle cramps.
Easy go-to stretches Standing Extension: Stand straight with your hands placed at the back of your waist. Slowly push forward your waist with the help of your hands. This engages your pelvic region, relaxing the muscles in your abdomen.
Seated Nerve Glide: Sit upright on a chair and stretch one of your knees straight keeping the other foot flat on the ground. Bend your ankle to have the toes facing you. Move your ankle back and forth. Repeat with the other leg.
Additionally, you can perform the pigeon stretch, piriformis stretch, and the seated hamstring stretch. Note: Sciatica exercises/ treatment ideas are generic in nature and may not suit everybody. Consult a therapist to get your customised exercise program.
Not having an adequate space to work has made sciatica, neck pain, low back pain and fluid retention common in our daily lives. Here are some tips to avoid pain
Enabling a space to work from home in these nine months of isolation has represented a major challenge for our health and that is that sitting for hours in a chair that is not so comfortable is not the best ... Have you ever thought about changing it ? Have you had discomfort in the body?
Working from home involves spending more than eight hours in front of the computer, which has led to a considerable increase in cases involving the following conditions:
Sciatica. This pain occurs when a herniated disc or spinal spur press on the nerve causing discomfort from the lower back through the hips and down the back of one or both legs. This pain is so annoying that it causes limitation of movement.
Neck pain. This pain is one of the most common and if you have finished your workday by rubbing your neck, it is likely that you suffer from it. Although this discomfort is not always serious, it is annoying and is the result of overexertion of the neck muscles, especially if the table you work at is much higher than your chair.
Low back pain. This physical discomfort is manifested along the spine, especially in the lower back, and its pain can range from moderate to disabling. This appears especially when we remain hunched for more than eight hours, and by not maintaining a correct position, we can even generate pressure on the spinal nerves and muscle strain (stretching) that includes pain and inflammation.
Fluid retention. By limiting our mobility, not hydrating properly, and eating a high-salt diet, our body tends to retain fluids, causing swelling and pain.
Photo: Depositphotos.com
The remedy
Surely you have identified yourself with one of these conditions. Here are some more functional tips to reduce them.
Walk 10 minutes for every hour you spend sitting. This point is very important, since this way you will allow your circulation to flow better and that the body does not become stressed by staying in the same position for so long.
Pressotherapy. If you are retaining fluids, pressotherapy will help you eliminate toxins through urine. This treatment consists of introducing your feet into pneumatic boots that exert air pressure for a period of 15 minutes where four areas of the legs are worked: hip, thigh, calf and sole of the foot.
Stretch out. Before starting your workday, we recommend doing stretching exercises, this way you can wake up your muscles, especially if you go from your bed to your work area. There are videos on YouTube that will give you the necessary steps to stretch from your fingers to the torso and neck.
Adapt your work area. This step is elementary, since you will spend many hours of your day in this space. If necessary, make some adjustments to your chair and back, you can accommodate cushions that force you to straighten up and even raise the height of your seat to be much more comfortable when prostrating in front of the computer.
Localized cryotherapy. If you have detected that the pain persists and that it is increasingly annoying to work, one option is localized cryotherapy. In Cryomx, an innovative wellness concept, you can find it: it consists of the application of liquid nitrogen gas in a period of between six and eight minutes at -90 degrees. This therapy will help you reduce inflammation of the neck, back, arms, hands and hips, depending on the area of your choice.
Taking these tips into account and once you have detected your discomforts, it is time to get down to work and start changing our work habits from home. Don't wait for the discomfort to become unbearable and chronic.
Despite being a less common cause of low back pain, sciatica is still something I regularly see as a general internist. Primary care doctors can and should manage sciatica, because for most individuals the body can fix the problem. My job is to help manage the pain while the body does its job. When a person’s symptoms don’t improve, I discuss the role of surgery or an injection to speed things up.
What is sciatica?
Sciatica refers to pain caused by the sciatic nerve that carries messages from the brain down the spinal cord to the legs. The pain of sciatica typically radiates down one side from the lower back into the leg, often below the knee. The most common cause is a bulging (“herniated”) disc in the lower back. Discs are tire-like structures that sit between the bones of the spine. If the outer rim of the disc tears, usually due to routine pressure on the lower back, the jelly-like inner material can come out and pinch or inflame the nearby nerve. Sciatica is most common in people 30 to 50.
How do you know if it is sciatica?
The key to diagnosing sciatica is a thorough history and a focused exam. Unfortunately, many patients expect an x-ray or MRI, and doctors, often facing time constraints, order one even though we know imaging tests don’t really help us treat early sciatica any better. The Sciatica symptoms are often worse with sitting or coughing and may be accompanied by numbness or tingling in the leg. A physical exam can confirm that the sciatic nerve is involved, and I look for weakness or diminished reflexes in the legs that suggest that someone needs early referral to a specialist. (This doesn’t happen often.) With this information, I can make an initial diagnosis and start treatment.
Treating sciatica pain… and managing expectations
Many people think (understandably) that the worse the pain, the more likely something bad is going on. However, this isn’t true for sciatica. The body can reabsorb the disc material that is causing symptoms, even for those with severe pain. So, treatment focuses on controlling pain and keeping people as active as possible. If the pain is excruciating, lying down for short periods can help, but prolonged bed rest does not. So, once the pain diminishes, I tell patients to get up and start walking short distances. Since sitting increases pressure on the discs in the lower back, I recommend avoiding prolonged sitting or driving. Many people try treatments like physical therapy, massage, acupuncture, and chiropractic manipulation, but evidence suggests that while these approaches may help typical low back pain, they are less helpful for sciatica. Over-the-counter pain medicines like ibuprofen and naproxen can help. When they don’t, I may recommend short-term use of stronger, prescription pain medicines.
The good news is that for most (roughly three out of four) people, symptoms improve over a few weeks. Rarely, I’ll find weakness on exam, such as a foot drop, and refer for immediate surgical evaluation. For those not improving after six weeks, surgery is an option. We know surgery can speed up recovery, but by six to 12 months people who have surgery are usually doing about as well as those who decide to just give the body more time to heal on its own. Surgery involves removing the disc material that is affecting the nerve. It is generally a very safe procedure, and while complications are rare, they can happen. What’s more, 5% to 10% of people who have surgery will not be helped by it or may have worse pain afterwards.
Patients often ask about spinal injections — where steroid medicine is injected into the affected area. It is worth considering for those with uncontrolled pain or for those with persistent, bothersome symptoms who want to avoid surgery. Injections can provide short-term relief. Like any procedure, it has uncommon risks including more pain, and it doesn’t seem to decrease the need for future surgery.
Staying patient-focused… and “hurt” doesn’t always mean “harm”
For most patients with sciatica, it’s worth seeing your primary care doctor. Patients who come in are often scared. Typically, it is pain the likes of which they may have never had. They want relief and, rightly, they want it now. That is the appeal of surgery and injections, but I also know that most will get better with time and can avoid even the uncommon risks of these procedures. When I see a patient in my office I can assess and identify the few who need immediate referral to a specialist. But for most, I try to reassure that hurt doesn’t mean harm, and that my treatments are geared to managing pain and keeping them active while the body fixes itself. For those not improving, I will get an MRI prior to referring for surgery or an injection, if the patient decides that speeding up recovery is right for them. For those who feel that they can manage the pain, I can reassure them that they can delay surgery for up to six months without risking long-term problems down the road.
Sciatica is a common issue that typically affects one side of your body, starting from your lower back and traveling through your butt and leg. It can make your leg feel numb or inflamed, causing pain. For some people, the pain resolves quickly, while for others it may be long lasting.
If you’re currently dealing with sciatic pain, you already know that it can affect your sleep. Choosing a comfortable mattress is one thing you can do to get you closer to sleeping pain-free.
We’ve scoured the market to choose the best mattresses for sciatica to give you the ultimate support. Read on for our top picks.
We (healthline) include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.
Here’s what we considered when picking the best mattresses for sciatica:
Customer reviews. We looked for mattresses rated well by people who’ve actually purchased (and slept on!) them. We also checked reviews specifically for mentions of sciatica or pressure relief.
Claims. Though each of these mattresses is rated well by people with pain and offers good comfort and support, we avoid brands that claim their mattresses can prevent, cure, or mitigate any illness or condition.
Company policies. We make sure the companies offer warranties, in-home trials, and shipping and return policies that give you a chance to try out the mattress before officially deciding to keep it.
Transparency. We value companies that are transparent and let consumers know where their products are made and what they’re made from.
Company reputation. We avoid brands that have been found guilty in a recent lawsuit related to business practices. We also avoid companies that rank poorly on the Better Business Bureau.
Materials certifications. We look for mattresses made of materials certified safe from a reputable third party.
Sciatica is not a disorder, but a very painful symptom of many impending health issues in the back, pelvis and hip. People suffering from sciatica mostly experience radiating pain from the buttocks to the back of the leg. However, sciatica does not have to originate in the back, it can be caused due to an injury to the pelvis or hip or from the intense pressure to the sciatic nerve.
The sciatic nerve is a nerve that stems from the lower back on either side of the spine. It goes through the buttocks and into the hips before dividing down each leg. It is the longest nerve in the system, which is responsible for providing sensation to the outer leg and foot.
Sciatica may be mild or so severe that a person may have difficulty while standing, sitting or even lying down. They may also feel weakness in the affected leg and sometimes the pain may aggravate with sudden movements such as coughing. Physical therapy and stretching exercises greatly help to rotate the hip and provide respite from pain.
Reclining Pigeon Pose
Pigeon pose works to open the hips, when you are beginning with therapy start with reclining pigeon pose first. This exercise stimulates the internal organs, stretch deep glutes, groins and a long muscle on the side of the vertebral column and pelvis. It offers relief from sciatic pain.
How To Do
Sitting on your back, move the right leg up to a 90 degree position, hold both hands behind the thigh by joining your fingers.
Lift left leg and place your right ankle on top of the left knee.
Stay in this position for a second, this supports to stretch the tiny piriformis muscles, which gets inflamed and forces the sciatic nerve, causing pain.
Repeat the same exercise with the other leg.
Sitting Pigeon Pose
Sitting pigeon pose helps to open the hip joint, lengthens the hip flexor, improve hip flexibility, posture, alignment and eases sciatic pain. Moreover, this exercise also reduces back pain and stiffness.
How To Do
Sit on the floor with your legs extended straight in front of you.
Bend the right leg, by putting your right ankle on top of the left knee.
Lean forward and let the upper body reach toward the thigh.
Stay in this position for 30 seconds, this stretched the glutes and lower back.
Repeat the same on the other side.
Knee To Opposite Shoulder
This easy to do movement aids to alleviate pain by loosening gluteal and piriformis muscles, which can become inflamed and strain the sciatic nerve.
How To Do
Lie down on your back with your legs stretched and feet bent upward.
Bend the right leg and hold your hands round the knee.
Slowly pull the right leg across your body toward left shoulder. Stay in this position for 30 seconds, however, pull your knee only as far as it will easily move. This should help you feel a relieving stretch in your muscle, but not pain.
Push knees so your legs go back to its starting position.
Sitting Spinal Stretch
Sciatica pain is caused when vertebrae in the spine constrict. Sitting spinal stretch supports to make space in the spine to ease pressure on the sciatic nerve.
How To Do
Sit on the floor with your legs stretched straight out with your feet bent upward.
Bend your knee and place the foot flat on the floor on the outside of the opposite knee.
Keep your left elbow on the outside of your right knee to aid you slowly turn the body towards the right.
Stay for 30 seconds, repeat this thrice and then switch sides.
Standing Hamstring Stretch
This exercise can aid relieve pain and tightness in the hamstring caused due to sciatica.
How To Do
Keep your right foot on an elevated surface like a chair or step on a staircase, below your hip level. Flex your foot so that your toes and leg are straight.
Bend your body forward slightly toward the foot, the further you go, the deeper the stretch. However, don’t push so far if you feel any pain.
Loosen the hip of your stretched leg downward as opposed to lifting it up. If you need any support to ease your hip down, use a long exercise band.
Stay in this position for at least 30 seconds, then repeat on the other side.
OK, folks. I know masks have become a polarizing, hot potato issue. So, I’m not here to lecture about the health benefits or reasons to put them on in order to ward off COVID-19. Rather, I’m here to share one little-known benefit that not everyone realizes about face coverings: They make you younger!
I’m living proof of this. I kid you not.
I don’t know that a lot of research has been done on the topic, but I have all the proof I need. The truth is, they can take at least 25 years off of your age, if not more.
Don’t believe me? Listen to this: It all happened to me at the grocery store while I was wearing a grey mask with black trimming. (Not sure the colouring is the key, but wanted to share that in case.)
I was piling all of my groceries — mostly cookies, ice cream and my weekly ration of beer in a case so big you could carry a bear in it — onto the conveyor belt.
As the nice cashier slid the behemoth carton across the scanner, she looked up at me and without the slightest hesitation said, “Can I see your ID, please?”
A choir of angels sang and I could hear celestial trumpets playing in the background.
“Could … could you say that one more time?” I replied. “Did you just say, ‘Can I see your ID?'”
She nodded her head. But in a way that seemed to suspect she might have just caught an 18-year-old scofflaw trying to sneak beer through a grocery line by camouflaging it with cookies and mass quantities of ice cream.
“Well, then you sure-as-darn-tootin’ can,” I said handing it to her. “I would like nothing better than to show you my ID. In fact, I cannot WAIT to see your face after you read my birthdate on that-there ID.”
I wanted to tell her this was one of the greatest things to happen to me since I got a pair of parachute pants for Christmas in the ’80s. But that seemed over-the-top.
She took a look, typed it into the register and I swear from beneath her mask I could hear her say, “Oh ... my.” Then to me she said, “Sorry ... here you go. Thank you.” She then looked away quickly, kind of embarrassed.
Sorry?!? Don’t be sorry. Be ecstatic. Because it was great. It was wonderful. I’m 47, people, and I just got carded at the grocery store! Like I’m some kind of high school scofflaw. I bet I could pull off skateboard tricks in the parking lot. Or say cool things like, “I’m going to drink beer and eat ice cream in my mom’s basement.” Or know what Instagram is. (What is Instagram, everybody?)
It felt good. REALLY good! Partly because much of the week had felt bad. REALLY bad. And I mean literally. The rest of my week had been a pain in the butt. Again, literally.
Sciatica!
Don’t know what sciatica is? Imagine getting struck by lightning in your lower back. Now take that pain, and add to it demons throwing axes at you at the exact moment that you’re struck by lightning. That’s sciatica. Something is pressing or pinching on the sciatic nerve that runs down your backside into your upper thighs. Or in precise medical terms: axe-throwing demons!
It came on suddenly the week before, either from running or working in the yard. For the next couple of days, I walked around whimpering and yelping at each step like I was walking across hot coals.
Dang, this getting old is no fun.
Which, in fact, is the exact thing a colleague walked up and said to me at work one day. Just out of the blue. Not sure if he noticed by hobble, the little cries and whimpers I was giving out or he has my office bugged. But it hurt just as much as the sciatica itself.
I just about turned to him and snapped that he should just mind his own business, only another lightning bolt shot down my back and I toppled over into the bushes.
But getting older! Speak for yourself. I GOT CARDED AT THE GROCERY STORE! Buying beer. At the age of 47! Only thing that could have been better is if she called her manager because she suspected my ID was fake.
How awesome would that have been!?!
I can’t take credit for it. It had to be the mask. Hiding the grimace of pain from the sciatica. And the little bits of grey in my scruffy beard when I haven’t shaved in days. Or muffles the things I say that sound dated like, “I sure wish parachute pants would come back in style.”
What else could explain it? Without it, they used to ask if they could help me to my car. Because with a case of beer that big, an ol’ timer like me could develop a mean bout of sciatica.
Brian Thompson is a former Record staffer and current director of news and information at Flagler College.
Anyone who’s ever experienced back pain knows how deeply it can upset the rhythm and quality of everyday life. When back pain radiates to the leg — which is called sciatica — the misery is compounded.
Almost a third of people with back pain experience sciatica, which can resolve on its own before too long. But not always. That’s where a trip to the doctor typically comes in, with discussions of relief options that, in severe cases, can even involve surgery.
Julie Fritz, a physical therapist and researcher, set out to discover whether doctors’ typical advice for people with back pain — to remain active and give their symptoms time to subside before considering treatment like physical therapy — was needlessly prolonging their pain. To find out, she and her research colleagues studied whether a group of people with sciatica who received four weeks of physical therapy early on would experience less pain and disability than those who followed the usual wait-and-see approach.
The results were significant — demonstrating that physical therapy can and should be offered to patients with sciatica to help them regain their activity and recover more quickly. The findings recently were spotlighted in the prestigious journal Annals of Internal Medicine.
In this episode of Move Forward Radio, Julie joins us to share the study’s details, discuss its implications, and to emphasize the importance of people with sciatica being strong advocates for themselves until these findings gradually make their way into standard patient care.
Here’s our conversation with Julie. (Click on this link and scroll down)
How Do You Sit in Office Chair with Sciatica? Sciatica is an irritating disease that may damage your workability. Pain that makes the sciatic nerve suffering is known as sciatica. The nerve is located in the bottom part of the backside of the human body. The nerve is spread to both legs as well.
So, when sciatica occurs, it causes a problem to a big chunk of the human body. And a proper chair for sciatica seems like water in a dry field. You may have sciatica by birth or due to some external injury. If you have sciatica, it might never be cured. Besides, sciatica causes pain to half of your backside part. Your back pain will not let you perform any job. Moreover, it will make your life unbearable. We will discuss a few tips on how do you sit in office chair with sciatica? Read the whole article to have a clear idea about what to do if you are suffering from sciatica.
How do You Sit in Office Chair with Sciatica?
Sciatica cannot be totally cured as the sciatic nerve keeps causing pain even after treatment. As I’m a sciatica patient, I’ve made myself accustomed to this problem. So, some tips are given below on how do you sit in office chair with sciatica?
Adjustable Chair
Sciatica is a disease that is related to the lower back part of the body. We use that area for sitting. While sitting, the upper part of the body stays at rest. And the lower potion stays active in this setting option. In the chair’s case, we put the lower back part on the chair, and the legs go down from the chair to the ground. So, the type of chair that you use to sit in the office is very important.
You should use a chair where you can fit your whole body. Some chairs cannot fit the body. Both loosen or tighten chairs are bad for your sciatica. The loosen chair will only support the bottom part of the hip; the rest of the body will keep floating.
The sciatic nerve might get stressed due to it. In terms of a tight chair, it will not be able to hold the whole body. It might put extra pressure on the sciatic nerve, which will increase the pain.
The office chair for sciatica nerve pain should be adjustable. You have to adjust the chair to fit your body correctly. Your height should be matched with the chair so that only the head stays higher than the chair’s top point. You shouldn’t align your body totally to the back of the chair. The spine will rest at around 10 degrees.
You shouldn’t overlook the depth of your chair. The chair’s depth will end just before the knees so that the knee bends at exactly 90 degrees.
The height from the ground to the hip should be as long as the feet can rest on the ground. The feet resting on the flat surface is extremely important where the sciatic nerve is found in the legs. So, if the leg is not placed in position, then the sciatica pain will be severe.
Sit in Correct Position
The chair can support your body only; the rest depends on how you sit. Your sitting position can cause sciatica pain to increase or decrease. In most cases, people suffer from sciatica due to their wrong sitting position. Achieving the correct sitting position is the simplest task. You should follow the correct sitting positions to keep the sciatica pain under control.
Unlike standing, your hip carries most of the body load. Keeping that in mind, you should try to keep the body in such a way that both the hips can transfer the equal load to the chair. Your spine should be almost straight while sitting on a chair. The back of the chair should be attached to your back Besides, you need to keep your chair close to your table. You have to place your elbows on the top part of the table. If needed, you can place part of your arm on the chair handle so that the shoulder can stay at rest.
.If the spine and the shoulder are not in the correct position, then it will cause sciatica pain to rise.
Other factors to consider
Some other factors should be considered to sit in an office chair. Only sitting in the correct position and having an adjustable chair will help you, but not save you from sciatica pain.
Try stretching. In many cases, the patient suffered less from sciatica pain who stretched several times a day. Stretching ensures the free flow of blood through the sciatica nerve.
You may try a massage. During work, you may take a break and ask someone for a massage. The result will be impressed with the stimulating blood flow through your body. As the blood circulation increases, your cells and nerves will get more oxygen to keep fresh and alive. So, in a sense, the sciatic nerve will get more food.
Increasing your exercise will help you to deal with sciatica as well. If you increase walking or running, the sciatic nerve will not cause you pain. It badly affects you if you are lazy.
You may follow some simple steps described in the article above to avoid sciatica. We discussed how do you sit in office chair with sciatica; now, your task is to follow these steps.
People cannot cure a sciatica problem with modern science. It might be a hereditary problem where genes are the main culprit. Besides, you may find some other factors work behind the scenes. Whatever the cause is, if you are suffering from it, then cure is most important for you.
Sciatica is one of the most common kinds of pain, affecting 40% of Americans during their lifetimes. Its frequency increases with age, according to the experts at Harvard Medical School.
“People who suffer from acute or chronic back pain tend to be more susceptible to sciatica,” says Dr. Jeffrey N. Katz, a professor of orthopaedic surgery at Harvard Medical School. “Your risk rises if you are obese, if you smoke, or if you are sedentary.”
According to Spine-Health.com, the taller or more overweight you are, the more you are at risk for the condition, which usually lasts between 4 and 6 weeks with proper treatment.
According to the Mayo Clinic, other factors can cause the searing, severe pain or numbness that runs from your lower back down your leg. Diabetes can be a cause, and how you earn your living may also make you more prone to sciatica. For example, people who lift and carry heavy loads or those who drive long distances often suffer from the debilitating condition.
Sciatica is one of the most common kinds of pain, affecting 40% of Americans during their lifetimes. Its frequency increases with age, according to the experts at Harvard Medical School.
“People who suffer from acute or chronic back pain tend to be more susceptible to sciatica,” says Dr. Jeffrey N. Katz, a professor of orthopaedic surgery at Harvard Medical School. “Your risk rises if you are obese, if you smoke, or if you are sedentary.”
According to Spine-Health.com, the taller or more overweight you are, the more you are at risk for the condition, which usually lasts between 4 and 6 weeks with proper treatment.
According to the Mayo Clinic, other factors can cause the searing, severe pain or numbness that runs from your lower back down your leg. Diabetes can be a cause, and how you earn your living may also make you more prone to sciatica. For example, people who lift and carry heavy loads or those who drive long distances often suffer from the debilitating condition.
Dr. David Brownstein, M.D., a leading contributor to Newsmax and editor of Dr. David Brownstein’s Natural Way to Health, says the usual underlying cause of sciatica is spinal stenosis, “the narrowing of the lumbar or sacral spinal canal, which pinches the sciatic nerve.” He adds that degenerative disc disease, in which the lower lumbar discs collapse on one another and pinch the sciatic nerve, is another common reason people develop the condition.
Fortunately, most people can heal themselves without resorting to surgery to alleviate sciatic pain. The first thing Brownstein recommends is to drink lots of water. “The discs that line the spine are very sensitive to a person’s hydration status,” he explains. “Many sciatic patients can resolve their own pain just rehydrating with water.”
One simple movement that can bring immediate pain relief is sitting in a chair and bending your upper body over your knees, folding forward. Breathe into the stretch to relax the muscles around your spine and to increase the space between the vertebrae that will, in turn, take pressure off the nerves. Healthline offers six other stretches to help with sciatic pain.
Experts at the Mayo Clinic recommend exercising regularly and paying attention to the muscles around your abdomen and back to strengthen your core to prevent sciatica. Consider placing a rolled-up towel behind your lower back for support when you sit at your desk. Be careful to use your legs, and not your back, when lifting heavy objects.
Today is World Spine Day, a day that highlights the burden of spinal pain and disability for people around the world.
Four out five people suffer from, or will at some point in their lives experience significant back pain. Spinal pain is the most noted cause of disability in every country in the world.
World Spine Day promotes the importance of spinal health and well-being. The goal is to encourage physical activity, with good posture, responsible lifting and healthy working conditions. Here are three ways to help your spine.
Posture
Sitting for prolonged periods can strain your back, and your positioning can make it even worse. Picture: Christian Campilii, physiotherapist
Mind your posture all the time. Proper digestion only occurs when we are sitting up straight. Good posture is defined as ears aligned with the shoulders and the “angel wings,” or the shoulder blades, retracted. In proper alignment, spinal stress is diminished. Recent studies show that gastric emptying is significantly delayed in the supine position when compared to a sitting position.
In addition, if you’re slouched over your plate, food cannot travel to the stomach in time for your body to tell your brain it’s getting full; it can take twice as long, causing you to eat twice as much.
Sitting for prolonged periods can strain your back, and your positioning can make it even worse. To provide yourself with the most relief, make sure your back is aligned against the back of the seat. Keep your shoulders straight and avoid rounding forward. Both feet should rest firmly on the floor
Pigeon Stretch
Purposefully and intentionally stretch the right sciatic nerve. Picture: Marcia Griffin-Hansraj, physiotherapist
The pigeon stretch is one of my most frequently prescribed exercises because it targets the sciatic nerve to relieve sciatica.This exercise stretches the tiny piriformis muscle, which sometimes becomes inflamed and presses against the sciatic nerve, causing pain. Get into position with your right knee bent and your left leg extended straight behind you. Place the right heel in towards your left hip. Make sure your left hip is facing down towards the mat. Hold this position with your hands out in front of you, allowing your torso to rest over your right knee. Repeat on the other side.
The Power of Thoughts
Dr Ken Hansraj believes that we can radically transform our worlds, one thought at a time. Picture: Supplied
With a positive thought or with random acts of kindness: the brain is calm, the body moves into a rest and digest mode, there are fewer “pressors” (chemicals e.g. epinephrine, that raise the blood pressure), the heart feels good, the body relaxes and takes breaths deep into the lungs, the intestines work on digestion more efficiently, libido is increased, muscles loosen and are more mobile, the arteries don’t experience an excessive amount of pressor, creating a normotensive state (having normal blood pressure), there are less inflammatory factors in your blood stream, the pancreas and thyroid function optimally, the immune system peaks, helping to ward off infection, inflammation decreases, increasing body resting and functioning and there is decreased tenderness and discomfort due to spinal problems. Dr Ken Hansraj believes that we can radically transform our worlds, one thought at a time.
Patients who complain of low back pain and sciatica are often confused as to the causes of these conditions, how they are related ,and what the correct treatment should be.
Patients often think that the only treatment for low back pain and sciatica are epidural steroid injections and possibly surgery.
Most patients do not want either one of these procedures and often opt to let their pain go untreated.
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What causes low back pain?
Low back pain is often caused by arthritis of the joints in the lower spine. This is due to slow degeneration of the lumbar discs causing bulging discs or loss of disc elasticity. As a result, the joints in the back of the spine are overloaded and can become arthritic.
The pain from this arthritis in the lower back tends to be centred in the lower back, but may radiate to the upper buttock or the back of the thighs, but rarely radiates below the knees.
How is sciatica different from arthritis?
The nerves that exit from the spine and come together to form the sciatic nerve that goes down the back of the leg leave from the spine between the discs in front and the joints on the back side. They can become entrapped or compressed by a herniated disc, which is an extrusion of disc material.
Pain and symptoms consistent with sciatica are pain that radiates from deep in the buttock down the back of the leg all the way into the foot. It can be associated with numbness, tingling, and weakness in the foot or calf.
The nerve can be compressed by arthritis of the joints, pushing from behind or against the nerve. A nerve can be compressed either by the arthritis of the joints, a herniation of the discs or combination of both.
The location of the pain is significantly different if it is coming from arthritis in the lower back where it is more localized to the back and upper buttock than from the pain of sciatic, which is a pain that radiates from the deep buttock down to the foot. In fact, the patients with sciatica may not have any pain in the lower back at all.
How do you treat these conditions?
Conservative treatment is always a treatment of choice for these conditions. When the patient has acute onset of sciatica, it is due to the compression of a disc against the nerve or chemical irritation of the disc material against that nerve. This causes swelling of the nerve. The condition however may resolve on its own after a period of about six weeks with conservative care. Conservative care would include anti-inflammatory medications, steroid pills such as Medrol Doesepak, use of a back brace, physical therapy, rest and perhaps injects of cortisone into the spine to calm down those nerve roots. This is an epidural steroid injection.
An epidural steroid injection is usually reserved as treatment until the end of the six weeks period when conservative treatment has been given a chance to work. Epidural steroid injection and therapy are often treatments required before a spine surgeon would eve consider operating for herniated disc.
Pain in the low back from arthritic conditions can also be treated conservatively with bracing, therapy and anti-inflammatories. Injections known as facet blacks or nerve blocks in the lower spine are given on the surface of the spine to numb those joints and see if that can give some pain relief from the arthritis. A medical branch block is a good example of an injection that is both diagnostic as well as therapeutic.
If the patient continues with significant discomfort in spite of these treatments, x-rays and MRIs are often obtained to see what the exact pathology is and if surgical consultation is needed.
A few don’ts while sitting: 
