Sciatica is a flare-up of acute pain that disturbs the sciatic nerve (the longest nerve in the body). This pain is usually resulted from irritation or compression of the sciatic nerve roots or some other type of damage to the nerve.
Symptoms of sciatic pain
The signs of sciatica are mixed, see below:
- Sensation of electric sh0ck in the nerve
- Lower back pain that emits to the buttocks, down the back of the thigh and side of the leg and foot.
- Pain may increase with sneezing, coughing or walking.
- Numbness, tingling, or reduced muscle strength and tactile sensation in the affected limb.
Causes of sciatic pain
Below we list the main reasons of sciatic pain, which can originate from:
- Bad posture
- Excessive muscular effort
- Trauma caused by falls or accidents
- Herniated disc
- Scarring (when there is pressure on the nerve)
- Lower spine infection
- Spinal tumor
- Pregnancy
- Sedentary lifestyle
- Obesity
- Advanced age
- People who work driving vehicles or transporting heavy objects
- Some diseases, for example, diabetes.
How to prevent?
The Mayo Clinic in the US gives some essential tips for protecting your back.
Regular exercise
Boosting your abdominal and lower back muscles through exercise is crucial to keeping good posture.
Sit properly
Select swivel chairs with back support, preferably with armrests. Put a pillow under your lower back when sitting. Try to keep your knees and hips aligned.
Don’t stand for too long
If you work standing up for a long period of time, rest one leg, then the other, on a box or small bench.
When taking up heavy objects, keep your spine straight and bend your knees to lift the weight.
Maintain heavy objects close to your body
Try to keep objects close to your body. Avoid lifting them while twisting your body. Call for help if the material is too heavy.
Be careful with your shoes
It is crucial to drew attention to the type of footwear you wear, as it can affect your posture. Shoes with heels are the most recommended.
5 exercises to ease sciatic pain
The cat-cow pose
Back stretch
Knee close to chest
Bridge
Stretching on a chair
