Up to 40% of people are likely to experience sciatica pain at some point in their lives. It is usually only a temporary form of pain, passing within a few weeks, though for some people it can last much longer.

In this guide, we will explore what sciatica is, what sciatica symptoms look like, and the forms of treatment for sciatica pain.

What is Sciatica?

Your sciatic nerve runs from your lower back to your feet. If you have sciatica, this nerve has become irritated or compressed, causing pain in your bottom and the back of your leg. It can also affect your feet.

The most common cause of sciatica pain is a slipped disc. This occurs when the tissue between your vertebrae shifts out of proper alignment. When this happens, it may pinch the sciatic nerve, triggering sciatica.

Other causes include spinal stenosis, in which part of your spine narrows, compressing the nerves, and spondylolisthesis, in which one of your vertebrae slips out of place. Sciatica pain can also come from back injuries.

However, it is important to remember that sciatica predominantly affects the leg. If you are only experiencing back pain, it is more likely that you have injured your spine or pulled a muscle.

Sciatica Symptoms

The most common sciatica symptom is pain in your leg and foot. It tends to only affect one side. This pain may feel like a stabbing, burning, or shooting sensation. You may feel more pain when moving around, or when sneezing or coughing.

Sciatica pain can also present in some other ways. Symptoms always affect the legs. You may experience a tingling like pins and needles or feel numb. There may also be feelings of weakness in your legs.

Usually, sciatica symptoms, though uncomfortable, are nothing to worry about. However, if they affect both legs or the weakness and/or numbness intensifies, you should consult your doctor. This could be a sign of a more serious back problem.

Sciatica Treatment

Usually, sciatica will go away on its own within four to six weeks. However, if it doesn’t there are ways it can be treated.

Immediate Sciatica Relief

One of the most obvious solutions to sciatica pain is painkillers. Some over the counter medicines can help to ease symptoms, but a doctor may prescribe higher strength medication.

Another method to get immediate sciatica relief is to alternate between cold and heat therapies. Simply wrap a cold or heat pad in a towel or cloth and hold it against the affected area for fifteen minutes. Cold can be used for fifteen minutes every hour, and heat for fifteen minutes every two to three hours. This works by reducing inflammation and improving blood flow, helping your body to heal quicker.

You may also find that adopting correct posture can help to provide immediate sciatica relief.

Tips for Improved Recovery

Often, sciatica will not go away immediately. Instead, you will need to take steps to help your body heal. One of the most important things to do when experiencing sciatica pain is to remain active. Sitting around for long periods can slow your recovery. Whilst moving around may be uncomfortable, it won’t cause any damage and can help your body recover faster.

You can also adopt gentle exercises that can help to provide sciatica relief. Certain stretches are good for the back and legs, which could reduce the pressure on your sciatic nerve.

Of course, you can’t remain on your feet all the time. When you go to bed, use a cushion to support you. A small cushion between your knees when sleeping on your side, or underneath your knees when lying on your back, could also provide relief.

If your symptoms don’t go away within a few weeks, your doctor may recommend physiotherapy. In extreme circumstances, where your symptoms get worse and are causing severe pain, you may be given painkilling injections. Your doctor may also refer you for a procedure that stops some of your nerves from sending pain signals. However, these options are only undertaken in severe cases.

Preventing Sciatica

Prevention is always better than cure. Therefore, whether you have not yet had sciatica or you want to stop it coming back, these are some steps you can take to prevent sciatica.

Stay Active

Engaging in sport and other fitness activities can help to reduce the chances of sciatica returning. Regular exercise keeps the body healthy and functioning properly. This, in turn, means your spine and nerves will be healthy, reducing the likelihood of damage to the sciatic nerve.

Lift Safely

As mentioned earlier, slipped discs are the most common cause of sciatica pain. Therefore, preventing sciatica can come down to preventing slipped discs. Many back injuries are caused by improper lifting of heavy objects. To prevent sciatica from coming back, make sure you lift objects correctly, bending at the knees instead of the spine. When possible, get help from someone else.

Good Posture

Just as good posture can help to provide sciatica relief, it can also help to stop sciatica coming back. You should make sure you are sitting and standing in ways that are good for your back. Some tips for good posture include:

• Keep your back straight and shoulders back.
• Ears should be over the middle of your shoulders.
• Do not lean on one hip more than the other.
• When sitting, keep your legs at a 90° angle.
• Don’t lean toward your screen; adjust it to suit your posture.

Lose Weight

If you are overweight, this can increase the likelihood of sciatica symptoms. Partly, this is because extra weight puts more stress on your spine. If you have experienced sciatica pain before and are overweight, losing weight is an effective way to prevent sciatica from coming back. Good diet is an effective way to lose weight, as is keeping active.

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