What is Sciatica?
Sciatica is characterized by pain, numbness, and tingling originating from the lower back and radiating down to the buttocks, and to the lower leg. Sciatica symptoms are usually present at one end of the body, and occur when the nerve is compressed or impinged at any point along its anatomical pathway. Structural alterations that cause sciatica may include lumbar disc herniations, lumbar spinal stenosis (narrowing of the spinal canal) and spondylolisthesis (displacement of a lumbar spinal segment in relation to other segments).
Risk Factors
Modifiable factors such as smoking and obesity are shown to increase risk of sciatica and worsen symptoms.
Sciatica is most commonly observed with individuals in their forties, and affects both males and females. It is less commonly observed in individuals under the age of 20 unless they have a history of injuries to their lower back, or work in jobs that require heavy lifting. These jobs often exceed the worker’s capacity in terms of how much absolute weight they can lift and how frequently they can sustain lifting in awkward positions, such as bending and twisting.
On the other hand, jobs that require sitting for long periods of time can also place stress on the lower back, and the stress is exacerbated with poor posture. Furthermore, individuals that drive heavy vehicles (buses, trucks, airplanes) experience whole body vibration (WBV), which has been proven to increase risk of sciatica.
At-Home Pain Management
- Cold and Heat
Both cold and heat reduce the sensation of pain by overriding the body’s pain signals. Depending on your preferences you may apply either cold or heat therapy exclusively, or use a combination of both throughout the day. For cold therapy, place some ice cubes in a plastic bag and then wrap the plastic bag in a cloth or towel. Place it on your lower back for at least 15-20 minutes and then take a break. Repeat this cycle three to five times per day. For heat therapy, you can use a towel soaked in warm water, an electrical heating pad, or immerse yourself in a warm bath. Apply the heat for at least 15 minutes at a time but no longer than 2 hours. You can manage the frequency of the heat therapy per day depending on your pain levels. Make sure that the heat does not feel uncomfortably warm to the touch.
- Practicing Good Posture
In the context of sciatica, keeping the lumbar spine in a neutral postural position is beneficial. Staying in one position for too long such as with sitting, standing, and bedrest can aggravate your symptoms so try to change your body positions throughout the day and stay active! Also, it is crucial to avoid movements that can further compress or impinge the sciatic nerve, such as with excessive forward-being, backward-bending, and rotational movements. If the job requires long hours of sitting, try using a lumbar support cushion, and standing up or changing positions often. If the job requires frequent heavy lifting, it is important to have sufficient strength, endurance, and coordination of the lower back structure to keep the lumbar spine in neutral and prevent worsening of symptoms.
- Light Physical Activity
On top of the dozens upon dozens of health benefits, physical activity can help relieve sciatica symptoms through increased blood flow to the affected areas, which promotes healing. In addition, exercising releases feel-good hormones such as dopamine and serotonin, as well as the body’s natural painkillers, endorphins, which winds down the brain’s perception of pain.
If you suspect that you are experiencing sciatica and need help, please reach out to us at burquitlamphysiotherapy@gmail.com or give us a call at 604-282-1282. Our team of physiotherapists and kinesiologists would be happy to provide treatment and rehabilitative exercise plans specifically designed for you!
Brandon Yoon
Registered Kinesiologist
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