Sciatica: How to not let it hit a nerve

It was a day like any other for Abinithi PH, a college student from Bengaluru. She was sitting on her study chair when her back cried out. A debilitating pain followed, shooting down the leg. “The pain first started in my left hip, continued down my thigh and hurt a lot. I was not even able to sit straight, forget sitting for hours,” recalls Abinithi of her first bout of sciatica.

The pain in sciatica is caused by the compression or irritation of the sciatic nerve, the largest nerve in the body. It can be triggered by various spinal conditions such as a herniated disk (bulging or protrusion of disk), spinal stenosis, spondylolisthesis or piriformis syndrome.

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“Patients suffering from sciatica may complain of mild tingling, numbness, or dull ache at the posterior part of the thigh. Sudden weakness in the leg also can be considered as a symptom,” says Dr Suchitha Rao (PT), lecturer at RV College of Physiotherapy. “In a few cases, the pain is severe enough to leave a person unable to move.”

Sciatica can also be triggered by non-spinal conditions such as pelvic injuries, tumors, or pregnancy. 

Managing sciatica-induced numbness 

Sciatica is not a life sentence. Through treatment and therapies, the pain can be kept away. However, the pain starts small and is often overlooked.

“I used to apply gels and balm, thinking it was nothing serious. When the pain did not go away, I consulted the doctor,” says Abinithi. “The doctor advised me to avoid any type of exercise which involved the core like crunches, planks, jumping jacks etc.”

If left unaddressed, sciatica can turn acute over time and make it impossible to do even normal, less strenuous chores. Dr Rao explains how to manage sciatica in acute cases.

“Pain can be managed conservatively using a hot pack or cold compression in painful areas,” says Dr Rao. “Icing can be done within the first 42-72 hours to reduce the inflammation and then shift to a heat pack. It is advisable to reduce physical activity during the first couple of days. If the symptoms aggravate at any point in time, consult a physician or a physiotherapist for further management.” 

Along with physiotherapy, certain physical activities are suggested. “Swimming, cycling and normal physiotherapy exercises were recommended to me,” says Abinithi.

Chiropractic care or massage therapy is always an option to deal with the pain by relieving any pressure on your sciatic nerve and improving blood flow to the affected area. It can also improve overall spinal health. 

Preventing sciatica 

Keeping your weight in control is one of the best ways to prevent sciatica. “I was told to lose weight because my legs and back couldn’t handle so much pressure on them,” says Abinithi.

Poor posture can put extra strain on your back and increases the risk of developing spinal conditions. Maintaining a good posture by exercising and stretching regularly can help you avoid pain.

“Building strong back and abdominal muscles is essential. Exercises that strengthen your core muscles are the best way to avoid sciatica” says Dr Rao.

Persistence and perseverance in following a routine can help in the prevention and post-care of sciatica “I managed it by cycling and practising yoga every day for a whole year,” says Abinithi.

However, sciatica affects people differently. The solution that worked for one person may not work for another. If you are experiencing symptoms of sciatica, it is important to consult a doctor to get an accurate diagnosis and determine the best course of action.

Takeaways

• Sciatica is triggered by the compression or irritation of the sciatic nerve.
• Symptoms include mild tingling, numbness, or dull ache at the posterior part of the thigh.
• It can be managed by treatments and therapies such as hot and cold compression, physiotherapy, chiropractic, or massage therapy.
• Maintaining a good posture, exercising, stretching regularly and controlling your weight can help you stay pain-free.