Sciatic pain—commonly called sciatica—refers to pain that occurs when the sciatic nerve becomes irritated, inflamed or compressed. The sciatic nerve is the largest nerve in the body and originates in the lower (lumbar) spine, travels through the pelvis and buttocks and runs down the back of each leg to the foot.
“What people feel is usually a burning, shooting pain that runs down the leg, but sciatic nerve pain rarely starts where it hurts. The source is often a compressed lumbar disc or a tight piriformis muscle,” says Mikel Daniels, D.P.M., President and Chief Medical Officer at We Treat Feet Podiatry.
The shoes you wear won’t cure sciatica. But sciatic pain can be affected by how the feet strike the ground, so the right shoes can minimize the kind of motion that irritates the sciatic nerve. “Because sciatic pain can be influenced by how forces travel up from your feet to your hips and lower back during activity, shoes that support alignment and absorb shock can be a useful tool in controlling sciatic pain,” says Anne Sharkey, D.P.M., FACFAS, founder of Solely Podiatry.
Credit: EatingWell
The Best Shoes for Sciatica, According to Podiatrists
Asics Gel-Kayano 32, $125 (was $165) at zappos.com
So, what should you look for in shoes if you have sciatica?
Cushioning and shock absorption are important. “The midsole is key—it determines biomechanics, shock absorption and energy return. A shoe with good shock-absorbing capabilities will reduce repetitive stress transmitted up the kinetic chain along the course of the sciatic nerve, thereby decreasing pain,” says Sharkey. “The best midsole materials that are both durable and shock absorbing are EVA, TPU and supercritical foams.”
Another consideration is heel-to-toe drop. “Look for a medium drop—around 6 to 10 millimetres. A higher heel drop can tilt the pelvis forward and choosing a 0 drop or lower can increase strain through the calf and hamstrings,” says Sharkey.
Other factors to consider are arch support and stability to lessen pronation and supination and a firm heel counter for stability and alignment.
When we asked podiatrists which shoes they recommended for sciatic pain, two brands were consistently recommended—Asics and Brooks. But they also gave us other options. Read on for the best shoes to wear for sciatica pain.
Sciatica IS common and affects a number of people of all ages and abilities. Yet it is also surrounded by a number of myths
Sciatica is pain or numbness anywhere along the sciatic nerve (which runs from the lower spine, through the buttocks, and down the backs of the legs) caused by compression of the nerve.
Myth: We do not know what actually causes Sciatica
Fact: Sciatica occurs when the sciatic nerve is pinched or compressed, which is often caused by a bulging or herniated disk between the vertebrae in the lower spine.
Other causes include a bone growth on the spine itself or by spinal stenosis, a narrowing of the spinal canal. Thorough examination can typically enable us to determine the cause and therefore the best treatment and recovery path.
Myth: Sciatica is a diagnosis or a condition
Fact: Sciatica is actually a symptom, indicating that something is irritating a nerve root in the lower back. As Osteopaths, our goal is to determine the cause of that pressure on the nerve and advise on the best treatment plan for each patient.
Myth: I should stay in bed and rest if I have Sciatica
Fact: As with back pain, we recommend that most of our patients will benefit more by remaining active and avoid bed rest. We see little to no benefit to staying in bed compared with staying active for people with sciatica.
Myth: Medication is the only way to provide relief from Sciatica
Fact: Reaching for an anti-inflammatory drug is generally most people’s first instinct to help ease the pain of sciatica. However “a systematic review and meta-analysis published in February 2012 in the BMJ (British Medical Journal) found a lack of evidence of the efficacy of drugs including NSAIDs, corticosteroids, antidepressants, and opioid analgesics.”
Our Osteopaths are highly trained to identify if you are suffering from sciatica using a number of neurological and orthopaedic tests. However, it is not always possible to relieve true sciatica with just osteopathic treatment and your osteopath will know when to send you for further investigations or a different treatment approach.
Myth: All leg pain means I have Sciatica
Fact: There could be a number of reasons for your leg pain including muscle trains, vascular issues or another nerve being irritated. The symptoms of Sciatica runs from the mid-buttock down the back of the leg, commonly past the knee and down through the calf.
Myth: Sciatica is caused by an injury or event
Fact: This is not always the case. In most cases the intervertebral disk has a small defect and is ready to herniate, which means the Sciatica is not necessarily caused from any specific event.
Myth: Surgery is the only way to truly address Sciatica
In most cases, Sciatica can be resolved within about six weeks and do not need surgery. We may recommend other treatment options if the Sciatica is particularly stubborn to treat.
Myth: Sciatica cannot be prevented
It is true that not all cases of Sciatica can be prevented, but maintaining an active life, correct posture, strong core and body maintenance will all help towards preventing lower back pain and Sciatica. We highly recommend Pilates as an effective form of exercise to help prevent and address Sciatica as it focuses on strengthening your core.
Living with sciatica pain can make even simple activities unbearable, but you don't need to rush into surgery to find relief. For many patients, non-surgical interventional treatments provide significant pain reduction and improved mobility.
Key Takeaways:
Sciatica can often be treated effectively without surgery
Interventional pain management techniques like epidural steroid injections target inflammation at the source
Minimally invasive procedures can provide long-term relief when conservative measures aren't enough
Most patients should try non-surgical options before considering surgical intervention
Pain Specialists of America offers comprehensive sciatica treatment plans in Central Texas
Introduction to Sciatica Pain Management
Sciatica affects millions of Americans, causing radiating pain that travels from the lower back down through the buttock and leg. This pain occurs when the sciatic nerve—the body's longest and widest nerve—becomes compressed or irritated. If you're experiencing sciatica, you know how this sharp, burning, or electric-shock-like pain can disrupt your daily life and make even sitting nearly impossible.
At Pain Specialists of America, we understand the physical and emotional toll that sciatica takes on our Central Texas patients. While surgery might seem like the only solution when pain is severe, our physician team specializes in multiple non-surgical interventional approaches that effectively treat sciatica at its source. For every pain, we have a plan—and that plan typically begins with the least invasive options.
What is Sciatica?
Sciatica isn't a condition itself but rather a symptom of an underlying problem affecting the sciatic nerve. This large nerve begins in your lower back, travels through your hips and buttocks, and branches down each leg. When this nerve becomes compressed or irritated, it triggers the characteristic pain pattern known as sciatica.
Common causes of sciatic nerve compression include:
Herniated or bulging discs: When the soft cushions between vertebrae push outward and press on nearby nerves
Spinal stenosis: Narrowing of the spinal canal that puts pressure on the nerve roots
Piriformis syndrome: When the piriformis muscle in the buttock irritates the sciatic nerve
Spondylolisthesis: When one vertebra slips forward over another, narrowing the opening where nerves exit
Bone spurs: Bony overgrowths that can compress nerve roots
Understanding the specific cause of your sciatica is crucial for developing an effective treatment plan. At Pain Specialists of America, our comprehensive diagnostic approach helps identify the exact source of your pain, allowing for targeted non-surgical interventions.
How Do Non-Surgical Sciatica Treatments Work?
Non-surgical treatments for sciatica work through several mechanisms to relieve pain and improve function:
Reducing inflammation: Many treatments aim to decrease the inflammation surrounding the sciatic nerve, which reduces irritation and pain signals.
Relieving pressure: By creating more space around the nerve or relaxing tight muscles that compress it, treatments can alleviate the direct mechanical pressure on the nerve.
Improving biomechanics: Strengthening core and supporting muscles helps maintain proper spinal alignment and reduces strain on the lower back.
Blocking pain signals: Some interventions temporarily interrupt pain signal transmission, providing relief while the body heals.
Promoting healing: Increased blood flow and reduced inflammation create an environment conducive to natural healing processes.
Our interventional pain specialists at Pain Specialists of America employ these mechanisms through various treatments tailored to each patient's specific condition, severity, and health profile. For every type of sciatica, we have effective non-surgical approaches designed to target your pain at its source.
Benefits of Non-Surgical Sciatica Treatments:
Choosing non-surgical approaches to sciatica management offers numerous advantages over immediately pursuing surgical options:
Avoids surgical risks: Non-surgical treatments eliminate risks associated with anaesthesia, infection, nerve damage, and other surgical complications.
No recovery downtime: Most interventional procedures allow you to return to normal activities within days rather than the weeks or months required after surgery.
Progressive approach: Starting with conservative treatments allows you to find relief without jumping to more invasive options unnecessarily.
Preserves natural anatomy: Non-surgical approaches maintain your spine's natural structure and function.
Cost-effective: Interventional treatments typically cost significantly less than surgical procedures and associated hospital stays.
Complementary benefits: Many non-surgical treatments, like physical therapy, provide additional benefits beyond pain relief, including improved strength, flexibility, and posture.
Diagnostic value: Response to certain treatments helps confirm the diagnosis and source of pain, potentially guiding future care if needed.
At Pain Specialists of America, our Central Texas patients report high satisfaction with non-surgical interventions, often achieving pain relief comparable to surgical outcomes without the associated risks and recovery time.
7 Effective Non-Surgical Treatments for Sciatica
Epidural Steroid Injections (ESIs)
Epidural steroid injections deliver powerful anti-inflammatory medication directly to the inflamed nerve roots causing your sciatica. Using advanced imaging guidance, our physicians precisely place the medication in the epidural space around the affected nerve roots. The steroids reduce inflammation, which decreases pain and allows for improved function while the body heals.
Benefits include:
Rapid pain relief, often within days
Targeted treatment at the exact source of inflammation
Minimally invasive with little to no downtime
Can provide months of relief from a single injection
Performed on an outpatient basis at our state-of-the-art facilities
Physical Therapy and Therapeutic Exercise
A structured physical therapy program specifically designed for sciatica helps strengthen core muscles, improve flexibility, and correct posture and movement patterns that may contribute to nerve compression. We can help refer you to a physical therapist should that be the best approach for you.
Key components include:
Customized stretching routines targeting piriformis and hamstring muscles
Core strengthening exercises to improve spinal support
Posture correction techniques
Low-impact aerobic conditioning
Home exercise programs for continued improvement
Nerve Blocks
Targeted nerve blocks use local anaesthetic to temporarily interrupt pain signals from the affected nerves. These diagnostic and therapeutic injections can provide immediate relief while helping identify the exact pain source.
Our approach includes:
Precise needle placement using fluoroscopic guidance
Combination of fast-acting and longer-lasting anaesthetics
Minimal discomfort during the procedure
Same-day relief assessment
Can be combined with other treatments for enhanced results
Medication Management
Properly prescribed medications can effectively manage sciatica symptoms while other treatments address the underlying cause. While we minimize the use of medications for pain management, this can be a successful approach for some individuals, especially when combined with other therapies.
Medication management may include:
Anti-inflammatory medications to reduce nerve irritation
Muscle relaxants to relieve spasms that may compress the nerve
Membrane stabilizers to calm overactive nerves
Short-term pain relievers for acute episodes
Customized medication plans to minimize side effects
Spinal Decompression Therapy
Non-surgical spinal decompression gently stretches the spine to create negative pressure within the discs, potentially allowing herniated disc material to retract and relieve nerve pressure. We can refer you to a chiropractor for spinal decompression therapy.
Benefits include:
Comfortable, controlled traction forces
Increased space between vertebrae
Enhanced nutrient flow to damaged discs
No downtime after treatment
Progressive improvement over a treatment series
Radiofrequency Ablation
For sciatica caused by facet joint issues, radiofrequency ablation uses precisely controlled heat to disable the small nerves carrying pain signals from these joints. The procedure provides longer-lasting relief than injections alone.
Key advantages:
Long-duration pain relief (6-18 months on average)
Outpatient procedure with minimal recovery time
Targeted treatment of specific pain-transmitting nerves
Can be repeated if pain returns
High success rates in properly selected patients
Regenerative Medicine Therapies
Advanced regenerative approaches like platelet-rich plasma (PRP) injections harness your body's natural healing capabilities to address the underlying causes of sciatica.
These cutting-edge treatments:
Use your body's own healing factors
May promote tissue repair and regeneration
Target the cause of pain, not just symptoms
Have minimal side effects
Potential for longer-lasting results than traditional injections
Sciatica Treatment vs. Other Pain Management Options
When comparing sciatica treatments to options for other types of back pain, several important differences emerge:
Sciatica Treatment
General Back Pain Treatment
Key Differences
Targeted nerve-specific interventions
Often broader pain management approaches
Sciatica requires precise targeting of specific nerve pathways
Focus on relieving both back and leg pain
Primarily focused on localized back discomfort
Sciatica treatment must address the entire pain pathway
Emphasis on reducing nerve compression
May focus more on muscle and joint pain
Nerve decompression is critical for sciatica relief
Often includes specialized nerve medication
May rely more on general pain relievers
Nerve-specific medications work better for radiating pain
Physical therapy targets sciatic nerve pathway
PT may focus on more general back strength
Specific stretches and exercises for piriformis and hamstrings
At Pain Specialists of America, we recognize these crucial differences and tailor our approach specifically to your sciatic pain pattern. Unlike general pain clinics, our interventional specialists have extensive experience treating the unique challenges of sciatica with precision-targeted, minimally invasive techniques.
Who is a Good Candidate for Non-Surgical Sciatica Treatment?
Most people with sciatica should consider non-surgical treatments before pursuing surgical options. You may be an excellent candidate for interventional approaches if:
Conservative measures like rest and over-the-counter medications haven't provided adequate relief
Your pain interferes with daily activities, work, or sleep
You want to avoid surgery or aren't a good surgical candidate due to other health factors
Your MRI shows disc herniation, spinal stenosis, or other conditions amenable to interventional treatment
You're willing to participate actively in your recovery, including physical therapy
You want a customized approach addressing your specific pain generators
You've had previous back surgery but are experiencing recurrent or new sciatica
Even patients with severe sciatica often respond well to our comprehensive non-surgical protocol. During your consultation at Pain Specialists of America, our physicians will thoroughly evaluate your condition and explain which interventional options are most likely to provide relief based on your specific situation.
Frequently Asked Questions About Non-Surgical Sciatica Treatment
Q: How long does it take to recover from sciatica without surgery?
A: Most patients experience significant improvement within 4-6 weeks of beginning appropriate non-surgical treatment. However, recovery timelines vary based on the cause and severity of your sciatica. Some patients find relief within days of receiving interventional treatments like epidural steroid injections, while others may require a series of treatments over several months for optimal results.
Q: Can sciatica come back after non-surgical treatment?
A: Yes, sciatica can recur, especially if the underlying cause isn't fully addressed or if you return to activities that trigger symptoms. At Pain Specialists of America, we focus not only on relieving your current pain but also on prevention strategies including proper body mechanics, core strengthening, and lifestyle modifications to reduce the risk of recurrence.
Q: How do I know if I need surgery for my sciatica?
A: Surgery is typically considered only when non-surgical treatments have failed to provide adequate relief after a reasonable trial, or if you have progressive neurological symptoms like severe weakness, loss of bladder/bowel control, or rapidly worsening pain. Our physicians will honestly advise you if your condition warrants surgical consultation.
Q: What makes interventional treatments different from just taking pain medications?
A: Interventional treatments target the source of your pain directly, often with long-lasting results, whereas pain medications simply mask symptoms temporarily. Additionally, interventional approaches avoid the potential side effects and dependency risks associated with long-term medication use.
Q: How many epidural steroid injections might I need for sciatica relief?
A: Many patients experience significant relief from a single injection, though a series of up to three injections spaced several weeks apart may provide optimal and longer-lasting benefits. Our physicians will evaluate your response to each treatment and adjust your plan accordingly.
Q: Are non-surgical treatments covered by insurance?
A: Most insurance plans, including Medicare, cover medically necessary interventional treatments for sciatica. Pain Specialists of America works with numerous insurance providers throughout Central Texas and our staff can help verify your coverage before treatment begins.
Q: Can I receive treatment if I've already had back surgery?
A: Absolutely. Many of our patients have had previous spine surgery but are experiencing persistent or recurrent sciatica. Interventional treatments are often very effective for post-surgical pain and may help you avoid additional operations.
Conclusion: Finding Relief from Sciatica Pain
Living with sciatica doesn't mean you're destined for surgery or a lifetime of pain. For most patients, comprehensive non-surgical interventional approaches provide effective relief and restored function. At Pain Specialists of America, our physician team has helped thousands of Central Texas patients overcome sciatica through personalized treatment plans that address the specific causes of their pain.
Pain Specialists of America is a leading pain management practice in Central Texas, awarded as Top Doctors since 2021.
This content is designed for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.
Sciatica can cause shooting leg pain, numbness, and tingling when spinal nerves are compressed. Recognising warning signs helps ensure timely treatment
Leg pain is often blamed on muscle strain, prolonged standing, exercise, or simply getting older. But when pain starts in the lower back or buttocks and travels down the leg, the problem may actually be linked to the spine. One possible cause is sciatica, a condition involving irritation or compression of the sciatic nerve.
Leg Pain May Be Sciatica: Warning Signs You Shouldn’t Ignore
The sciatic nerve is the largest in the body. It travels from the lower back through the buttocks and down each leg. When a nerve in the lower spine becomes compressed or inflamed, it can cause pain and other symptoms along the nerve’s pathway. “A common cause given for leg pain is muscle strain, and it may be attributed to standing for a long time, exercising, or getting older. But sometimes, there may be something different going on in the leg,” said Dr. Kalidutta Das, Chief and Director of Spine Services, ISIC Multispeciality Hospital.
What does sciatica pain feel like?
Sciatica symptoms can feel very different from ordinary muscle pain. Some people describe the sensation as sharp, burning, electric, or shooting pain that travels from the lower back or buttock into the thigh, calf, or foot. Other common sciatica warning signs include
Tingling or pins-and-needles sensations
Numbness in the leg or foot
Weakness in the affected leg
Pain that becomes worse after prolonged sitting
Pain triggered or aggravated by coughing, sneezing or certain movements
Importantly, sciatica does not always cause significant back pain. “Some people may also experience tingling, numbness or weakness in the affected leg. The pain can worsen after sitting for prolonged periods, coughing, sneezing or making some movements,” said Dr. Das.
Sciatica symptoms are very different from ordinary muscle painnt from ordinary muscle pa
What causes sciatica?
One of the most common causes of sciatic nerve pain is a slipped, bulging, or herniated disc in the lower spine. Spinal discs act as cushions between the vertebrae. When a disc bulges or tears, it can put pressure on a nearby nerve.
Other possible causes include age-related changes in the spine, narrowing of the spinal canal, bone growths and, less commonly, injuries or other spinal conditions. However, not every case of leg pain is sciatica. Problems involving muscles, joints, blood vessels or other nerves can cause similar symptoms. A proper medical evaluation is therefore important before assuming the pain is caused by the sciatic nerve.
Does sciatica require surgery?
A diagnosis of sciatica does not automatically mean surgery.
Many people improve with conservative treatment, depending on the underlying cause and severity of their symptoms. Treatment may include appropriate medication prescribed by a doctor, physical therapy, activity modification and a gradual return to normal movement. Doctors may assess muscle strength, reflexes, movement and sensation and may recommend imaging tests when necessary.
When should you see a doctor?
Persistent or severe leg pain should not be ignored, particularly when it interferes with walking, working, sleeping or everyday activities. Medical advice is recommended if pain lasts for several weeks, repeatedly returns or is becoming worse.
“Some back or leg pain may get better over time, but some symptoms shouldn't be ignored. You should seek medical advice if the pain is severe, keeps returning, lasts for several weeks or is affecting your ability to walk, work or perform everyday activities,” said Dr. Das.
How can you protect your spine?
Maintaining a healthy weight, staying physically active, strengthening core muscles, and avoiding prolonged sitting can support overall spinal health. The key takeaway is simple: leg pain may sometimes originate in the spine rather than the leg itself. Recognising symptoms such as shooting pain, numbness, tingling, or weakness can encourage timely medical evaluation and appropriate treatment.
Early diagnosis can help identify the underlying cause and prevent potentially serious symptoms from being overlooked.
Sometimes it’s just as important to know what NOT to do as it is to know what to do when you have sciatica. Avoiding these will cut your risk of sciatica symptoms
Key Takeaways
Sciatica pain can worsen when a herniated disc or bone spur compresses a nerve root in the lower back.
Avoid hamstring-stretching moves like toe touches and downward dog; choose walking or swimming during painful flares.
Warm up before heavy lifting and avoid high-strain machines like rowing, steep treadmill running, or high-resistance elliptical workouts.
Don’t sit longer than 20 minutes or lounge on soft couches; get up often and use supportive seating with good posture.
Limit bed rest to 48 hours, avoid bending or twisting while lifting, and take breaks during long car trips to reduce pressure.
Sciatica pain often comes on when a bone spur or herniated disc compresses a spinal nerve root in your lower back, causing excruciating discomfort in your back, leg, and butt. If you are living with sciatica, you may be trying everything to stop your pain: physical therapy, epidural injections, and various medications. But did you know there are some common, everyday things that can really aggravate your condition?
Here is what you shouldn’t you be doing if you are experiencing the pain that sciatica causes.
1. Avoid Exercises That Stretch Your Hamstrings
Stretching your hamstrings can worsen sciatica, says Ronald Tolchin, D.O., director of spine care at Baptist Health Miami Neuroscience Institute. Some exercises to skip? Straight-leg sit-ups, bending forward and touching your toes, squats with weights, and the yoga pose known as downward dog, he says. And, he adds, avoid doing leg circles where you lie on your back and make circles with your legs while one leg is down and the other one is raised.
What to do instead: When you are having pain, try walking, which warms up all your muscles, or swimming, which uses the buoyancy of the water to keep weight off your back, Dr. Tolchin says.
2. Avoid Lifting Heavy Weights Before Warming Up
Certain exercises with heavy resistance can aggravate your sciatica unless you have sufficiently warmed up your muscles first, says Adeepa Singh, M.D., a a pain management specialist and physiatrist with Brain and Spine Surgeons of New York.
“Weighted deadlifts, weighted squats, and Olympic lifts can increase loading and strain on your lumbar spine,” she explains. “If you do train with weights, be sure to stretch beforehand to warm up your muscles.”
What to do instead: Stretching and strengthening that start with gentle range of motion exercises, says Dr. Singh. “These alleviate inflammation of your back muscles and help improve your mobility to prevent further injury,” she says.
3. Avoid Certain Exercise Machines
For instance, rowing machines increase the strain on your lower back, especially if your core muscles are weak or not adequately warmed up, says Dr. Singh. Also don’t go on the elliptical trainer at high resistance or high incline, avoid higher impact running on the treadmill (sprinting or using a high incline), and bikes such as the Peloton (in certain situations), says Ai Mukai, M.D., a board-certified physical medicine and rehabilitation physician at Texas Orthopedics in Austin, TX.
Use caution and warm up extensively before heavy deadlifts or other exercises that work the posterior chain
“The Peloton bike can be OK for some people, but the flexion forward and possible twisting while on it can aggravate sciatica,” Dr. Mukai says.
What to do instead: Lower-impact aerobic machines and activities are fine and can even help sciatica, says Dr. Mukai. A recumbent bike is OK, too.
“But for a recumbent bike, I usually recommend a towel roll to support the lumbar curve,” she adds.
It’s fine to walk, not run, on your treadmill. But don’t power through if you are in pain.
“I would say sciatica pain or nerve pain is not a ‘good pain’ like sore muscles that people should power through,” Dr. Mukai says. “When a nerve is getting irritated by an activity and you are getting increased nerve pain and/or numbness or weakness, you should stop that activity.”
4. Avoid Sitting For Longer Than 20 Minutes
After 20 minutes or so, Dr. Tolchin says, get up and walk around for a bit before sitting back down. When you do sit, avoid bending forward. And don’t sit on a soft sofa, which is not supportive.
What to do instead: Staying active helps prevent stiffness that can result from being in pain.
“Walk around the house for 10 minutes every few hours,” says Dr. Singh. “Sitting or lying around can result in muscle spasms, stiffness, and the loss of mobility.”
And instead of that cushy sofa, sit in a supportive chair and pay attention to your posture.
5. Avoid Bed Rest
If you are really in a lot of discomfort, you can stay in bed but not for more than 48 hours, says Dr. Tolchin. When you are in the throes of acute sciatica, and you can’t find a comfortable position, there may be not much else you can do but rest, he says.
But after no more than 48 hours, you should plan to get out of bed.
“It is important to keep moving,” Dr. Tolchin says.
What to do instead: Get control of the pain with medication and then start moving. Try gentle stretching, walking, or even swimming.
6. Avoid Bending Over
“Bending forward to pick up an object increases shearing forces on the spine caused by the gravity that our muscles and ligaments have to resist while in the forward flexed position,” says Dr. Singh. “When this is combined with the weight of the object you are lifting, your ligaments, bones, and discs may become overloaded and you may get injured.”
What to do instead: Keep the spine straight (neutral) when you are picking up an object on the ground or when loading or unloading the dishwasher or clothes dryer, Dr. Singh advises.
“If you have to empty the dishwasher or clothes dryer, see if a family member can help,” says Laura Beck, M.S., P.T., vice president of rehabilitation at St. Charles Hospital in Port Jefferson, NY. "If not, go into a small squat, bending your knees slightly and keeping your back as straight as you can. Take smaller piles of dishes out of the dishwasher and don’t stack up a pile in your arms. Remove the utensil basket, set it on the counter, and unload it. This means you won’t have to bend as much.”
Keep your spine neutral and drive with the legs when lifting something off the ground.
7. Avoid Sitting in the “Wrong” Office Chair
“An uncomfortable office chair may not support your lumbar spine and can exacerbate your sciatica pain,” says Dr. Singh. “There is no one-size-fits-all for comfortable office chairs.”
What to do instead: While it is hard to recommend a particular chair, the goal is to keep your back supported and in a neutral position to prevent strain. While at your desk, take breaks every hour by standing and stretching for at least five minutes to prevent stiffness and to promote mobility of your back muscles, Dr. Singh says.
“Consider an ergonomic chair that helps you maintain a neutral position,” Dr. Singh says. “This means sitting up with your hips and knees at a 90-degree angle and with your feet flat on the floor. Adjustable lumbar support, arm, and seat height can make the chair more suited for your body based on your height and limb length.”
8. Avoid Twisting Your Spine
“You don’t need to avoid isolated twisting motions but when you combine twisting motions with other movements like forward or side bending, this can aggravate the joints and muscles in your lower back,” Dr. Singh says. A good example of what not to do is shovel snow or lift objects the wrong way, she says.
What to do instead: Learn the right way to lift objects. Make sure to do core strengthening exercises and stretch beforehand to improve your flexibility, range of motion, and prevent injury.
9. Avoid Lifting Heavy Objects
Follow your doctor’s recommendations but generally, in the acute phase of sciatica, avoid lifting objects that weigh more than 15 pounds, Dr. Singh says. And when you lift, do not attempt to lift an object that is far away from your body.
What to do instead: Stand close to the object with your feet shoulder-width apart. Bend your knees and squat down to the object. Lift the object by holding it with your hands on either side, Dr. Singh says. Make sure your head, back, and buttocks are aligned. Tighten your gluteal and abdominal muscles. Lift with your leg muscles by standing up from your squat position, keeping the object as close to you as possible and keeping your spine as straight as you can.
10. Avoid Long Car Trips
This isn’t always possible, of course, but if you are on a long ride, try to take frequent breaks to avoid sciatica pain from driving or being a passenger.
“And when you are in your car, get in the right position, without any slumping,” says Beck. Adjust your rearview mirror before you start driving so that it is in the right spot for you. If you have trouble seeing the mirror after you have been driving for a while, it may mean that you are slumping.”
What to do instead: Find a rest stop and walk around for a couple of minutes.
“Stand up straight so you will reduce that flexed posture,” Beck says. “Sitting is a more flexed posture that increases the pressure on your spine, so it is important to reverse that position.”
11. Avoid Worrying
“I would say that 90% of the time, a herniated disc will calm down,” says Dr. Tolchin. “If there are neurological deficits, that would be a reason for surgery. But most of the time, sciatica gets better.”
If you are worried that you may need sciatica surgery, it would most likely only be considered if you have numbness, weakness, incontinence, or the loss of reflexes.
“Surgery would only be considered if you have one of these or if you have exhausted all non-surgical options,” says Dr. Mukai.
What to do instead: Surgery can be a big deal and it’s completely natural to feel trepidation. If you’re concerned that one of your providers believes you need surgery, it’s not rude to get a second opinion.
