Sciatica affects around 2% of the population. Sciatica is characterized by intense pain along the path of the sciatic nerve, from the lower back to the leg. It is often associated with lower back pain, known as lumbosciatica. But how exactly can you recognise sciatica? What methods are there to relieve the pain of sciatica and, above all, prevent its recurrence? That's what we'd like you to find out in this article.
Understanding sciatica and its causes
The sciatic nerve is the longest nerve in the human body. The sciatic nerve is formed by the nerve roots of the lumbar vertebrae L4, L5, as well as the sacral vertebrae S1, S2 and sometimes S3. These nerve roots emerge from the spinal cord, located inside the spinal canal. It extends from the spine, through the buttocks and down each leg to the feet.
Sciatic pain is generally felt on one side of the body and can vary in intensity. It can manifest itself in a variety of ways, including stabbing pain, burning, tingling or numbness. Pain can be localized in the buttocks, lower back, back of the thigh or calf, or even down to the foot.
Sciatica is often caused by compression or irritation of the sciatic nerve. There are many common causes. They may include:
- herniated lumbar disc;
- spinal stenosis (narrowing of the spinal canal);
- spondylolisthesis (slippage of one vertebra over another) ;
- or muscle irritation due to excessive tension.
Recognizing sciatica according to the location of discomfort
Sciatica can be diagnosed by a healthcare professional, usually a doctor or orthopedic specialist. Here are some common signs and symptoms that may indicate sciatica:
1- Pain along the sciatic nerve
Pain is generally felt on one side of the body, and follows the path of the sciatic nerve from the spine to the foot. It can vary in intensity, from mild to intense and incapacitating.
2- Pain in the buttocks and legs
Pain can occur in the buttocks, lower back, back of the thigh or calf, or even down to the foot. It can be described as a stabbing pain, a burning sensation, tingling or numbness.
3- Pain aggravated by certain movements
Sciatica pain can be aggravated by specific movements, such as forward bending, prolonged sitting, coughing or sneezing.
4- Muscle weakness
Severe sciatica can lead to muscle weakness in the affected leg. You may find it difficult to lift your foot, bend your knee or perform certain movements.
If you experience these symptoms, we recommend that you consult a healthcare professional for an accurate diagnosis. The doctor will usually perform a physical examination and ask questions about your symptoms. Additional tests such as X-rays, MRI (magnetic resonance imaging) or electromyography may be used to confirm the diagnosis of sciatica and assess the underlying cause.
Relieving the pain of sciatica
Treatment of sciatica depends on the underlying cause and the severity of symptoms. In most cases, sciatica improves with conservative measures. Rest, application of ice or heat, stretching, physiotherapy and anti-inflammatory medication are the first steps to take. In more serious cases, surgery may be considered to relieve compression of the sciatic nerve.
Here are some steps you can take to relieve the pain of sciatica:
1- Rest and modification of activities
Rest as much as you need, but avoid staying in bed for too long, as this can weaken muscles. Modify your activities, avoiding movements or positions that aggravate pain. It's also a good idea to sleep on your side to relieve sciatica. If you work in an office, try to get up as often as possible and walk around for a few minutes.
2- Applying heat or cold
Applying hot or cold compresses can help relieve pain. Try both to see which works best for you. For this, we recommend using hot/cold packs for about 15 to 20 minutes, several times a day.
3- Taking medication
Over-the-counter medications such as non-steroidal anti-inflammatory drugs can help reduce inflammation and relieve pain. Consult your pharmacist or physician for appropriate options and recommended dosages.
4- Stretching and strengthening exercises
Certain stretching positions can help relieve sciatic nerve compression. Muscle-strengthening exercises targeting back, abdominal and leg muscles can also be beneficial. However, it is important to consult a healthcare professional or physiotherapist for specific advice and to avoid aggravating the condition.
5- Physiotherapists and electrostimulation
A physiotherapist can recommend specific techniques such as manual therapy, electrotherapy, heat or cold therapy, as well as suitable exercises to relieve pain and improve mobility. As far as electrostimulation is concerned, TENS programs may be recommended. To find out more, read the following blog post.
6- Relaxation and stress management techniques
Stress can exacerbate pain. Practicing relaxation techniques such as deep breathing, yoga, meditation or biofeedback can help reduce muscle tension and relieve pain.
7- Using kinesiology tape
Kinesiology taping can be considered an option for relieving sciatica symptoms, but its effectiveness can vary from person to person. Kinesiology taping can potentially offer certain benefits for sciatica sufferers.
In all cases, it's essential to consult a healthcare professional for a treatment plan tailored to your specific situation.
Preventing sciatica recurrence
While it's not possible to completely prevent sciatica recurrence, there are certain steps you can take to reduce the risk. Here are a few tips:
1- Maintain good posture
Adopt good posture when sitting, standing or moving. Avoid staying in the same position for long periods, and use a lumbar support if necessary.
2- Exercise regularly
Engage in regular physical activity to maintain the strength and flexibility of your back and muscles. Opt for low-impact exercises such as swimming, cycling or walking, and avoid activities that put excessive pressure on your back. You can strengthen your abdominal muscles with electrostimulation.
3- Practice proper lifting techniques
When lifting heavy objects, bend your knees, keep your back straight and use your leg muscles rather than your back to lift the load.
4- Avoid sudden movements and excessive twisting
Be careful with your movements, avoiding sudden movements and excessive twisting of the back, especially when lifting objects or performing physical activities.
5- Maintain a healthy weight
Maintaining a healthy weight can reduce the pressure on your spine and minimize the risk of sciatic nerve compression.
6- Adopt healthy lifestyle habits
A balanced diet, stress management, adequate sleep and quitting smoking can help maintain your overall health and reduce the risk of back problems, including sciatica.
7- Listen to your body
Listen for warning signs of sciatica, such as pain or tension in the lower back or buttocks. If you feel these symptoms, take preventive measures such as gentle stretching with the aim to relieve tension and prevent a worsening of the condition.
You can use these techniques to aim to avoid a recurrence of sciatica. And, above all, continue your favourite sporting activities in complete peace and safety.
