This is why your back hurts—and how to relieve the pain

From fortune.com

Deborah Douglas enjoys walking to work, but usually stops about halfway to rest her back. As a senior lecturer at Northwestern University, the 56-year old is often on her feet—that’s become more challenging since being diagnosed with arthritis in her back, a condition known as spondylosis, last year.

“I just hurt all the time,” she says. Pain radiates into her legs, making her feel miserable all over. Sometimes, it just hurts to move. “I find myself mentally anticipating all the ways it’s going to hurt when I actually have to move. It’s just not a normal way to live.”

Douglas’s condition is fairly typical. About eight in 10 people will have back pain sometime in their lives—and it tends to become more common after about age 45.

Why does my back hurt?

About 8 in 10 people will have back pain sometime in their lives—and it tends to become more common after about age 45.   Getty Images

Back pain can be caused by simple muscle strain, or an underlying condition like kidney stones, endometriosis, or cancer. Chronic back pain, especially in middle age, can develop for several reasons, including degenerative disc disease, nerve root irritation, arthritis, or a slipped vertebra, according to Nicholas Beatty, a physiatrist specializing in spine sports medicine at the Hospital for Special Surgery in New York City.

Pain seems to occur slightly more often in women than in men, which could be due to anatomy, biology, or a combination of factors, including a person’s environment or job function,  Bending, twisting, lifting, walking, or even standing can make it worse. Many middle-aged adults are also “weekend warriors” who are relatively inactive Monday to Friday, then very active on the weekends. This increases the risk for sprains, strains, and disc injuries.

Then there’s ergonomics. A too-soft mattress, poor posture, an unsupportive chair, hunching over the laptop or phone, and a sedentary lifestyle may all contribute to ongoing pain. Psychological distress—chronic stress, anxiety or depression—can make mechanical back pain worse and be a source of back pain itself, according to Beatty.

“Personal beliefs about back pain and anxiety-related fear of moving when in pain can heighten the pain intensity and make the pain stick around longer,” he says.

You are also at higher risk of chronic back pain if you

• Don’t exercise
• Have an existing condition like arthritis or cancer
• Are overweight
• Lift using your back instead of your legs
• Smoke or use other tobacco products

Other types of chronic oxidative stress such as a diet high in processed food, prediabetes, diabetes, metabolic syndrome, or poor cardiorespiratory fitness can create inflammation inside the disc, leading to faster disc degeneration beyond normal aging, according to Beatty.

How to treat back pain at home

You can initially treat most chronic back pain at home, with low-impact exercises such as swimming, gentle stretching or walking, combined with ice or heat, and over-the-counter medications like ibuprofen. These techniques usually help relieve pain, break up knotted back muscles, and make doing everyday activities easier.

While evidence varies on alternative approaches like acupuncture, and structural integration, Beatty says there’s little risk in trying them as long as you vet the practitioner first.

What to do when home treatments don’t work

If pain persists, then it’s time to get evaluated by a doctor. If you have acute pain, notice or any bowel or bladder changes, weakness, fever, chills, or unexpected weight loss, then see a doctor right away. Additionally, “people with cardiovascular disease or kidney disease should make sure that the back pain is just mechanical and it’s not medical. It is important that their pain is evaluated and figured out by a doctor,” says Beatty.

Sibyl Wilmont, a 54-year-old nurse researcher in Chapel Hill, N.C., has dealt with back pain for much of her life. She even left her job as an emergency department nurse to take a less physically strenuous position: “My body was just failing me. I would get into such terrible back spasms that I could not pick myself up off the floor.”

After a diagnosis of multiple herniated discs, she tried numerous treatments, including cortisone injections and physical therapy, with little success. Other options—disc surgery, spinal fusion, regular epidural injections, or learning to live with the chronic pain—were equally unappealing.

Wilmont’s physical therapist suggested an evaluation for sacroiliac joint dysfunction, or SI—an extremely painful condition that can be tough to diagnose and is often mistaken for disc herniation or sciatica. An SI joint specialist quickly confirmed that was the primary cause of her pain.

While this condition is usually seen in pregnant people, it can also occur for other reasons. In Wilmont’s case, falls related to riding horses as a child likely destabilized the joint. At age 43, she opted for open joint fusion surgery and, once healed, has been free of SI-related pain for about a decade. 

“It gave me my life back,” she says. Pain stemming from her herniated discs is manageable with ibuprofen and rest.

Be proactive about your back health

A multifaceted healthy approach at home can help stave off back pain; optimizing overall health and well-being are key:

• Get up and walk around every hour, especially if you have a sedentary job.
• Do some gentle stretching every day.
• Take some easy walks around the block to keep muscles limber.
• Swap out your mattress if it’s more than 10 years old.
• Develop a daily practice of exercises or postural cues to improve body positioning over time. Most posture issues are modifiable and can be optimized.
• Work with your HR department if you have a physically demanding job or need better office ergonomics. Many HR departments partner with occupational therapists to conduct an office assessment. If reinjury is a problem, discuss your job description and physical requirements with your physician and your HR manager.
• If you’re in pain, avoid aggressive manipulations, intense exercise or high-velocity motion until you receive a diagnosis.
• Limit nonsteroidal anti-inflammatory medications (NSAIDs) like ibuprofen or naproxen to a maximum of two weeks; extended use has been linked to gastrointestinal issues, and you may become dependent on them.

Consider multiple options to manage pain. Neuropathic medications can help target specific nerve pain. Physical therapy and exercise can help strengthen your core muscles to better support your spine. Spinal manipulation may improve both pain and function. Surgery may be appropriate for certain conditions—disc problems and stenosis, for example, and actually increase the spine’s stability. If you are unsure about surgery, seek out a second opinion.

“Get the best diagnosis, then use the evidence to treat it, as opposed to just calling it back pain,” Beatty says.

https://fortune.com/well/article/back-pain-causes-treatments/ 

"How I cured my crippling back pain – without surgery"

From inews.co.uk

After years of debilitating pain, it was a complementary therapy that gave Camilla Fellas Arnold "miraculous" results 

It was as she got to the altar that Camilla Fellas Arnold had a moment of sudden lucidity. It was her wedding day. She was wearing a big dress; weighed down by layers of fabric, a hoop skirt, and a long train; and she had just walked the length of the third biggest parish church in the UK.

Months earlier, such a feat would have been impossible, so severe was the back pain she had lived with for almost a decade. “I stood there and I just had this moment of clarity,” she says, seemingly still astounded. “I didn’t think I’d be able to get there without being in pain.”

Fellas Arnold, 34, had a rear-end car crash in July 2008, aged 17, just months after passing her driving test, resulting in severe whiplash. It was only on the day after the accident that she realised something was really wrong. “I felt like there was pressure on my throat, almost like I was being suffocated,” she says. But it was the back pain that followed her injury that, she says, was excruciating. “It was a lower back pain for the most part but then, sometimes, it went across the middle of my back and felt like an elastic band being stretched really, really hard.”

The pain also went up to her shoulders and felt like someone was pinching her. Her back, she explains, had become hypersensitive and she experienced acute pain every time something touched it. On occasion, she couldn’t breathe. “It felt like daggers, sometimes, jabbing into me.”

Fellas Arnold also developed other conditions because of the way she was holding herself to counter the back pain. “I was walking a bit hunched over,” she says. “It started to trigger sciatica on my left side and that was just horrendous because it would go all the way down to my ankle.”

Still just a teenager, Fellas Arnold felt as though she had become elderly overnight. The pain was impacting every aspect of her existence. She couldn’t even brush her hair without experiencing intense discomfort. “Everything had to be adjusted,” she says, adding that she started to accept that that was the way her life was going to be: agony. It even began to affect her relationships. “I felt like I just wanted to rip everyone’s head off. I know that sounds horrible but I was just like: ‘Don’t talk to me, don’t look at me. I’m in so much pain, just leave me.’”

But she wasn’t alone. About 800 million people worldwide have lower back pain and 70 per cent who recover experience flare-ups within a year. New research has shown that walking three times a week to ease back pain almost halves the risk of its recurrence. According to soft tissue therapist Vic Paterson, back pain is poorly understood and has many different causes, some physical, some psychological, some sociological. “What to try depends on the cause,” she says.

Fellas Arnold tried everything. First, doctors sent her to physiotherapy. “They’d given me some exercises which didn’t really do anything.” She also tried yoga but to no avail. “I’d been into yoga before,” she says. “But my flexibility had gone and holding poses I’d never had problems with before was beyond painful. I was trying to help myself but it really wasn’t doing anything.”

                                              Camilla Fellas Arnold lived in constant pain for years, before trying a non-invasive therapy

At one point, her mum suggested osteopathy, which the NHS describes as “a way of detecting, treating and preventing health problems by moving, stretching and massaging a person’s muscles and joints”. “I found it really painful,” says Fellas Arnold. “I’d be gripping the side of the bed.” Expensive osteopathy appointments provided momentary relief only. “Maybe for a few days I felt a bit better but it would start to creep up again.”

But it was when she got engaged in 2014 that Fellas Arnold started to really panic. Three years earlier, she attended a standing-only concert and, just 20 minutes into the first set, had to breathe through the pain emanating from her back. How was she going to walk down the aisle, let alone stand for a 45-minute church ceremony?

In the end, it was an innocuous advert for the Bowen Technique in Fellas Arnold’s village newspaper that changed her life. She’d never heard of it before but, months before her wedding day and after nearly a decade of chronic pain, she was willing to try anything.

The Bowen Technique originated in Australia in the 1950s, developed by Thomas A Bowen. Bowen, who had no medical training, claimed his technique was “a gift from God”. The technique arrived in the UK in the 1990s and its practitioners claim it will cure anything from asthma to anxiety. An unregulated treatment, it isn’t available on the NHS, although some trusts do suggest it as a complementary treatment. It is also on the register of the Complementary and Natural Healthcare Council (CNHC), the body that regulates complementary healthcare practitioners in the UK. The register means it has been approved by the Professional Standards Authority for Health and Social Care.

The Bowen Technique comprises a series of gentle but precise moves over muscle and connective tissue and is designed to assist the body in re-balancing and resetting itself in order to facilitate natural healing. Fellas Arnold’s therapist performed these moves across her body before leaving the room. She’d then return and do more before leaving again. This went on for around an hour.

According to Helen Mary Perkins, a Bowen therapist and instructor and Chair of Bowen Training UK, Bowen’s Technique is different from other options because of how gentle it is. “It’s a passive therapy inducing relaxation and change through its unique pause phases, enabling the body to register through the nervous system as well,” she says. “It is increasingly recognised as a complementary therapy which gets results not only for a variety of physical ailments but also in terms of mental and emotional health.”

After Fellas Arnold’s first session, the difference was remarkable. “I got off the bed without having to think about it; without having to gently or slowly push myself up or think about how I was placing my hands to support myself,” she says. “It was miraculous.”

Fellas Arnold had five sessions across five weeks and, within two or three sessions, says she was pain free for the majority of her day. “By the end of the five sessions, I had no pain.” She was disbelieving. Her Bowen therapist advised her to return for maintenance sessions should the pain appear again. It never did.

Life without pain took on a different hue. “It was almost like I didn’t know who I was without the pain because I’d had it for so long,” she says. “My relationships with people improved, my concentration improved, my ability to sit and do work and get on with my life improved.”

And so it was that, months later, Fellas Arnold was standing at the altar with her new husband, experiencing her moment of clarity. “My life had been constant, chronic pain,” she says. “My immediate family knew about it but I didn’t tell everyone else…it was nice not to have to hide anything or put a mask on.”

She still feels back pain on occasion. “When we were redecorating the house, after that kind of day, I can feel it in my back. But you’d expect that after a day where you’ve been redecorating the house!” Crucially, unlike before, the pain dissipates. “That pain doesn’t live there anymore,” she says. “It’s not who I am."

https://inews.co.uk/inews-lifestyle/how-cured-back-pain-without-surgery-3132511

8 places you should never keep your phone

From msn.com/en-au

1.  In your pocket

                                                                                           © Provided by Reader’s Digest Asia

Keeping your phone in your pocket seems logical, but you could be doing more harm than good. According to Dr Lilly Friedman, this is actually the worst place to store your phone. “When phones are on, connected to a wireless network, and placed in a pocket, the radiation is two to seven times higher than if it were placed in a purse or holster,” she says. There is a correlation between radiation from a mobile phone and tumour growth, she adds. Plus, radiation can change the structure of DNA and affect male fertility, according to Dr Friedman. The World Health Organization’s International Agency for Research on Cancer also found that mobile phone radiation is additionally carcinogenic to humans. Merely sitting on your phone could cause health issues such as sciatica or back problems.

2.  In your bra

Some research and case studies show that keeping your phone in your bra could be linked to breast cancer due to the radiations and vibrations from the phone. That said, there is not enough evidence to establish a definite relationship between the two. Still, keeping your phone in your bra, especially a sports bra, is a bad idea due to the skin-irritating bacteria it could harbour, Muscle & Fitness reports.

3.  In your bed or under your pillow

Sleeping with your phone is a bad idea for a few reasons. First, keeping your phone under your pillow could build up heat and present a potential fire hazard, especially if your phone is charging or has a defect. It’s also known that the LED light from phone screens can disrupt melatonin production and circadian rhythms, hurting your sleep quality, according to the National Sleep Foundation. And, of course, there’s also radiation to consider. The amounts of radio frequency radiation mobile phones give off are the same ones emitted from microwaves. There is also concern about the safety of mobile phone use with respect to cancer and brain tumours, per the American Cancer Society.

4.  Plugged in

Keeping your phone plugged in when it has a full battery causes damage to the battery itself, according to pcmag.com. It’s not that your phone ‘overloads’ with power, but heat build-ups from stacking things on top of your phone or keeping it under your pillow, making your phone hotter and damaging your battery.

5.  Close to your face

                                                                         ©Shutterstock

Keeping your phone close to your face means bacteria transfers to and from your phone, making your skin and phone dirtier. This combination leads to more acne, skin irritation and even wrinkles, according to Allure. Try using ear pods instead to keep the surface of your phone at a distance from your face.

6.  In your glovebox

Extreme temperatures are the worst conditions for your phone. So keeping your device in your car’s glovebox during the extremely hot or cold months of the year could lead to problems. According to Time, excess heat can cause everything from data loss or corruption to battery leakage. The cold weather presents just as many issues for your device. In cold temperatures, many smartphones shut off, have display problems, shortened battery life and in rare cases screen shattering.

7.  On your beach towel

Notice a theme here? The extreme sun and heat at the beach is a recipe for phone disaster. Protect your device after you finish taking beautiful beach pictures. Hot and sunny conditions could, again, cause your phone to overheat – and getting sand in your phone won’t help either.

8.  Anywhere in the bathroom

Although phones could arguably be the new newspaper, it’s not a good idea to take yours into the bathroom. Even if you keep your device on a counter or away from the toilet, anything within a metre of a flushing toilet could mean bacteria or viruses in the air end up on your phone, according to a study published in Applied and Environmental Microbiology. “The detection of bacteria and viruses falling out onto surfaces in bathrooms after flushing indicated that they remain airborne long enough to settle on surfaces throughout the bathroom,” wrote the study authors.

https://www.msn.com/en-au/health/medical/8-places-you-should-never-keep-your-phone/ar-BB1h2v0f?item=flightsprg-tipsubsc-v1a?season//

Expert advice on relieving sciatica symptoms

From msn.com

Sciatica, which refers to pain, weakness, numbness, or tingling in the leg, is not a condition but a set of symptoms, Affinity Health CEO Murray Hewlett explained.

“The sciatic nerve runs down each leg from the lower back and buttocks and is the longest nerve in the human body,” Hewlett said.

“Pain of varied degrees can come from irritation or compression of this nerve."

Causes of sciatica

Hewlett explained that several conditions can lead to sciatica, including:

Herniated disc: This occurs when the inner core of a spinal disc protrudes, exerting pressure on the sciatic nerve.

Spinal stenosis: Narrowing of the spinal canal can compress nerve roots, resulting in sciatic symptoms.

Piriformis Syndrome: The sciatic nerve can become irritated when the piriformis muscle in the buttocks spasms or tightens.

Spondylolisthesis: When a vertebra shifts out of its normal position and compresses the nerve, it can lead to sciatica.

Trauma or injury: Spinal injuries, such as fractures or dislocations, can potentially cause sciatica.

Degenerative disc disease: Over time, the discs that cushion the vertebrae can degenerate, narrowing the spinal canal and potentially irritating the sciatic nerve.

Pregnancy: Hormonal changes in pregnancy relax the ligaments and can render joints unstable, including those of the pelvis.

“The added weight and changes in posture during pregnancy can sometimes exert pressure on the sciatic nerve. The expanding uterus and the baby’s head can rest on the sciatic nerve,” Hewlett said.

Tumours: Rarely, tumours within or near the spine can compress the sciatic nerve, causing sciatica.

Infection: Infections affecting the spine, such as spinal osteomyelitis or epidural abscesses, can lead to inflammation and pressure on the sciatic nerve, resulting in sciatica-like symptoms.

Symptoms of sciatica

Hewlett said that the most common symptoms of sciatica include sharp, shooting pain in the lower back, buttocks, and down one or both legs.

Other symptoms include numbness or tingling sensation in the legs or feet, pain when sitting or standing for extended periods and, in some cases, difficulty in controlling leg movements.

Diagnosis and treatment

Standard diagnostic procedures for sciatica include:

– A thorough physical examination.

– A study of the patient's medical history.

– Imaging tests like X-rays or MRIs to pinpoint the source of the pain.

Once diagnosed, Hewlett said, various treatment options were available.

Five ways to relieve sciatica symptoms

While some causes of sciatica are beyond one's control, there are ways to relieve symptoms:

– Consult a health-care professional

If you experience sciatica symptoms, seeking medical evaluation and diagnosis is crucial, Hewlett insisted.

“A physician, chiropractor, or physical therapist can determine the underlying cause of your sciatica and recommend appropriate treatment options.”

– Physical therapy and exercise

A physical therapist can design a personalised exercise programme to strengthen the muscles supporting the spine and improve flexibility, he said.

“Exercises may include stretches, core strengthening, and low-impact aerobics activities.”

– Heat and cold therapy

Muscle tension and pain can be alleviated using a heating pad or cold compress, Hewlett suggested. “Some people may respond well to alternating heat and cold treatments.”

– Medications

Over-the-counter medication can help reduce inflammation and relieve mild symptoms.

“To manage severe pain, prescription medications or muscle relaxants may be necessary,” Hewlett recommended.

– Epidural steroid injections

Hewlett explained that epidural steroid injections have proven to be useful for individuals with severe and persistent sciatica pain.

“These injections deliver corticosteroids directly into the spinal canal to reduce inflammation and alleviate pain,” he said.

“While they can provide temporary relief, they are not a long-term solution and should be used with other therapies.”

Here are Hewlett’s additional tips for sciatica relief

– Maintain good posture:

Proper posture can reduce pressure on the spine and alleviate sciatic pain.

“Avoid sitting for extended periods and use ergonomic chairs and support cushions when necessary,” he said.

– Use lumbar support:

Place a lumbar roll or cushion behind your lower back when sitting to maintain the spine's natural curve.

– Lift objects correctly:

Bend at the knees and use your legs, not your back, to lift heavy objects.

– Sleep on a supportive mattress:

A medium-firm mattress can provide adequate support for the spine and promote proper alignment.

– Practice relaxation techniques:

As stress can exacerbate sciatic pain, Hewlett suggested considering techniques such as deep breathing, meditation, or yoga to reduce stress and tension.

"Addressing sciatica requires a combination of treatments, lifestyle modifications, and self-care practices,” he said.

“Working with a health-care professional to develop a comprehensive plan tailored to your specific needs is essential.”

https://www.msn.com/en-za/health/other/expert-advice-on-relieving-sciatica-symptoms/ar-AA1n7n40?item=flightsprg-tipsubsc-v1a%3Fseason%2F%2F&apiversion=v2&noservercache=1&domshim=1&renderwebcomponents=1&wcseo=1&batchservertelemetry=1&noservertelemetry=1 

Sciatica – causes, symptoms, and treatment

From restless.co.uk

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

While a sciatica flare-up often lasts no longer than six weeks, it can cause pain, discomfort, and impact quality of life. However, the good news is that there are things you can do to help manage symptoms and reduce your risk.

Here, we’ll explore exactly what sciatica is and what can cause it – and offer steps you can take to reduce your risk or prevent flare-ups.

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. It then branches into other nerves which continue down to the toes. The sciatic nerve controls several muscles in the lower legs and is responsible for supplying sensations to the skin of the feet and most of the lower legs.

Sciatica is a term used to describe irritation, inflammation, or compression of the sciatic nerve. It’s often confused with general back pain, but the two differ because sciatica isn’t limited to the back area.

Sciatica isn’t a condition in itself. Instead, it’s a symptom of various other factors that can affect the sciatic nerve, including slipped spinal discs and obesity.

Symptoms of sciatica often improve within four to six weeks without treatment. However, in some cases, it can last longer.

For more information on sciatica, watch this video* on the NHS website.

What are the symptoms of sciatica?

The main symptom of sciatica is experiencing shooting pains anywhere along the sciatic nerve – for example, in the lower back, buttocks, or down the back of either leg.

Other symptoms can include numbness, weakness, and pins and needles in the feet, toes, or legs.

Pain and discomfort can range from mild to severe and is often aggravated by sneezing, coughing, or sitting down for long periods.

Some people also experience back pain, but this isn’t usually as severe as the pain felt in the buttocks, leg, or foot. If you have back pain only, it’s unlikely that you have sciatica. 

What can cause sciatica?

As we’ve said, sciatica is not a condition itself but a common symptom of several medical conditions that can affect the sciatic nerve.

It occurs when something presses or rubs on the sciatic nerve. Causes can include…

• A slipped disk in the spine – 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 result from a slipped disk in the spinal column.

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

Age

Research shows that a person’s risk of developing sciatica increases between the ages of 30 to 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

Sitting for prolonged periods of time or having a sedentary lifestyle can increase the risk of sciatica. The same goes for lifting or carrying heavy objects.

Obesity

Being overweight places stress on the spine, which may lead to spinal changes that can trigger the onset of sciatica. Spinal compression can irritate the surrounding nerves.

Research also suggests that if you’re overweight, recovering from sciatica can take longer.

How is sciatica diagnosed?

If you suspect you have sciatica, 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 required to diagnose sciatica, but may be necessary in some cases. For example, if your symptoms aren’t improving or your doctor suspects that a separate condition is causing the pain.

How is sciatica treated?

If you have sciatica, your GP will likely suggest exercises and stretches for you to do at home. They may also prescribe painkillers – like 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 involve 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. Specialists 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 usually gets better within four to six weeks, but can sometimes last longer.

Luckily, there are some things you can do to help relieve symptoms and speed up recovery – and, in many cases, reduce the chances of sciatica returning. We’ll cover some of these below.

However, it’s important to note that if your symptoms don’t improve, are getting worse, or are preventing you from doing everyday activities, you should book an appointment with your GP.

1. Stay active and practise sciatica exercises

Staying active can help to ease some of the inflammation that causes sciatica pain. Gentle, low-impact forms of exercise – such as swimming and walking – are advised by the NHS*.

Physiotherapists also recommend that people with sciatica do exercises to increase core strength, improve hip and spine mobility, and improve or maintain flexibility in the lower body – for example, knee-to-chest stretches and rotational stretches.

Meanwhile, any exercises that stretch the hamstrings – such as squats, straight-leg sit-ups, and bending forward to touch your toes – are best avoided because these can worsen sciatica symptoms.

For further guidance, the NHS has information on exercises for sciatica* available online. If you feel pain at any point during exercise or stretching, it’s important to stop and seek advice from your GP.

2. Use cold and heat therapy

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

Heat therapy – using a heating pad*, for example – can promote tissue healing in the body. Studies show that applying heat over the lower back can improve nerve function, decrease painful muscle tension and spasms, and improve the flow of blood, oxygen, and nutrients to the affected area.

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

However, it’s important to note that overusing cold and heat therapy can cause skin damage. For this reason, experts generally advise applying heating pads or ice packs for no longer than 15 to 20 minutes at a time, with breaks in between.

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

3. Maintain a healthy weight

As mentioned above, carrying excess 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 you maintain a healthy weight.

For healthy diet tips, head over to the diet and nutrition section of our website. Here, you’ll find everything from vitamins and minerals guides to quick and easy diet swaps for a healthier lifestyle.

4. Avoid sitting for long periods of time

Sitting down for long periods can worsen sciatica symptoms because it puts a lot of pressure on your glute muscles, lower back, and sciatic nerve.

There’s also evidence that sitting down too much can cause sciatica in the first place.

Experts* recommend getting up and walking around every 30 to 40 minutes or so. And, where possible, sitting on a supportive chair instead of a sofa is preferable for support and posture.

5. Add more anti-inflammatory foods to your diet

Adding more anti-inflammatory foods to your diet – such as berries, avocados, broccoli, and whole grains – can be particularly beneficial for improving 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 beneficial 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 they’re performed without a proper warm-up.

So, it’s very important to always warm up before exercising.

Low-impact exercises like brisk walking and dynamic stretches are good options. If you’re looking to add some low-impact exercises to your routine, you might like to check out Rest Less Events. Here, we hold weekly low-impact fitness classes, such as yoga and Tai Chi.

Browse fitness classes

7. Quit smoking

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

This study found that people who smoke daily are 104% more likely to experience chronic pain than nonsmokers – while occasional smokers are 68% more likely.

If you’d like help and support with quitting smoking, head over to the NHS website*.

Final thoughts…

Around nine million adults in England live with back pain and, of these, it’s estimated that one in 20 will experience sciatica in their lifetime. However, while the condition can be painful and distressing, the good news is that most cases improve on their own. But, for those that don’t, or if you need help managing symptoms in the meantime, remember there’s additional support available.

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

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