© Shutterstock

What is sciatica? -

Sciatica is pain in the lower extremity of the body resulting from irritation of the sciatic nerve. It is a health condition characterized by pain going down the leg from the lower back.

© Shutterstock

What is the sciatic nerve? -

The sciatic nerve is the largest and longest nerve in the human body. Originating in the lower spine, every person has two sciatic nerves, the right and left nerves—supplying each lower limb.

© Shutterstock

The nervous system -

The nerve provides the connection to the nervous system for nearly the whole of the skin of the leg, the muscles of the back of the thigh, and those of the leg and foot.

© Shutterstock 

When does sciatica occur? -

Sciatica most commonly occurs when the sciatic nerve becomes pinched due to a herniated disk, bone spur on the spine, or when narrowing of the spine (spinal stenosis) compresses part of the nerve.

© Shutterstock

Painful -

The pain branches from your lower back through your hips and buttocks and down each leg. Typically, sciatica affects only one side of your body.

© Shutterstock 

Herniated disk -

Spinal disc herniation is an injury to the cushioning and connective tissue between vertebrae (disks) usually caused by excessive strain or trauma to the spine. If damaged, a disk can quickly go from easing daily life to aggravating a nerve, triggering back pain, and possibly pain and nerve symptoms down the leg.

© Shutterstock 

Symptoms -

A herniated disk causes inflammation, pain, and often some numbness in the affected leg.

© Shutterstock 

Different levels of pain -

Typically, pain radiates from your lower (lumbar) spine to your buttock and down the back of your leg, and can vary widely, from a mild ache to a sharp, burning sensation or excruciating pain.

© Shutterstock 

Prolonged sitting doesn't help -

Sciatica can feel worse when you cough or sneeze. Prolonged sitting can also aggravate symptoms.

© Shutterstock

Numbness -

Some people suffering from sciatica also complain of having numbness, tingling, or muscle weakness in the affected leg or foot.

© Shutterstock 

Spinal stenosis -

Another possible cause of sciatica is spinal stenosis, a narrowing of the spaces within your spine, which can put pressure on the nerves that travel through the spine.

© Shutterstock 

Modifiable risk factors -

Modifiable risk factors for sciatica include smoking, obesity, and occupation, all of which can be addressed.

© Shutterstock 

Occupational hazard -

A job that requires you to twist your back, carry heavy loads, or drive a motor vehicle for long periods might play a role in sciatica. However, there's no conclusive evidence of this link.

© Shutterstock 

Sedentary lifestyle -

People who adopt a sedentary lifestyle are more likely to develop sciatica than more active individuals.

© Shutterstock 

Non-modifiable risk factors -

Non-modifiable risk factors include increasing age, being male, above average height (1.85 m/6 ft, or more), and having a personal history of lower back pain.

© Shutterstock

When is sciatica not sciatica? -

You probably do not have sciatica if you only have conventional back pain.

© Shutterstock 

How you can ease the pain yourself -

Sciatica usually gets better in four to six weeks, but can sometimes last longer. However, there are ways to ease symptoms by adopting measures to relieve your pain and speed up recovery. Carrying out regular back stretches is one way.

© Shutterstock 

Gentle exercise -

Other ways include gentle exercise, which you should start as soon as you can. Anything that gets you moving can help– light walking is ideal.

© Shutterstock 

Hot and cold packs -

Apply heat packs to the painful areas. You can purchase these from pharmacies. Temperature is modest, but always test with your hand first before applying. Cold packs can also work. Use whatever works best for you.

© Shutterstock 

Painkillers -

Paracetamol alone is unlikely to relieve your pain, so ask your pharmacist about over-the-counter painkillers that can help (ibuprofen, for example).

© Shutterstock 

What you shouldn't do -

Those suffering from sciatica should not sit or lie down for long periods. Instead, health professional advise moving around. Even if it hurts, it's not harmful and can help you get better faster.

© Shutterstock 

Don't use hot water bottles -

A symptom of sciatica is numb skin, so do not use hot water bottles in an attempt to ease the pain. You could scald yourself without realizing it.

© Shutterstock 

When to see a doctor -

If the pain has not improved after trying self-care measures for a few weeks, it's time to call your doctor.

© Shutterstock 

Seek immediate medical care -

And if pain persists and is getting worse (for example, if you have sudden and severe pain in your lower back or leg and numbness or muscle weakness in your leg), seek immediate medical care.

© Shutterstock 

Diabetes can create sciatica-like pain -

Diabetes, which affects the way your body uses blood sugar, increases your risk of nerve damage. However, while diabetic nerve pain can mirror sciatic nerve pain, they're quite different. Sciatica involves compression of the sciatic nerve, whereas diabetes can cause peripheral neuropathy that leads to burning, numbness, and shooting pain in one or both of your legs.

© Shutterstock 

Complications -

Besides loss of feeling or weakness in the affected leg, other complications of sciatica include loss of bowel of bladder function, and permanent nerve damage.

© Shutterstock 

Prevention -

Maintaining good posture while sitting is vital. Choose an ergonomic seat–one with good lower back support, armrests, and a swivel base. Consider placing a pillow or rolled towel in the small of your back to maintain its normal curve. And always try to keep your knees and hips level.

© Shutterstock 

Exercise regularly -

Good exercise options include stretching to keep your joints flexible and exercises to strengthen your core—the muscles of your lower back and abdomen that are essential for proper posture and alignment.

© Shutterstock 

Choose back-friendly physical activities -

Indulge in the physical activities least likely to hurt your back, i.e. low-impact exercise such as swimming, walking, yoga, or tai chi.

© x

Don't smoke -

Nicotine reduces the blood supply to bones. Indeed, smoking has been associated with a higher risk of sciatica, most likely due to reduced blood flow to the lower spine, contributing to disk degeneration. If you smoke, quit!

© Shutterstock