Sometimes referred to as “leg pain,” sciatica often produces symptoms that are affected by certain movements. Caused by pressure on a long nerve that runs from the lower spine (around lumbar segment 3) into the legs, sciatica may be manageable for some people without surgery. The extent of discomfort felt in the hips, thighs, buttocks, or legs depends on what’s placing pressure on the sciatic nerve. However, there are some things you can do to make sciatica less of a distraction during your daily routines and activities.
Alternate Ice and Heat Applications
Increase your odds of experiencing relief from heat and ice applications by starting with ice and then switching to heat. Ice should come first because it reduces inflammation in the affected area. After inflammation subsides, heat applications increase circulation and promote tissue healing. Remember to • Limit applications to 15-20 intervals • Avoid direct contact with the skin when using ice packs or heating pads • Consider other forms of hot/cold therapy like aquatic therapy pools, heating and cooling gels, and warm baths
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Use NSAIDs
Over-the-counter (OTC) or prescription non-steroidal anti-inflammatory drugs (NSAIDs) can ease swollen tissues around the sciatic nerve. Avoid mixing OTC and prescription anti-inflammatory meds without your doctor’s approval. If you can’t take NSAIDs, acetaminophen may produce similar results. Muscle relaxants and antidepressants are sometimes recommended for sciatica as well.
Avoid Sitting or Standing in the Same Position for Too Long
Ideally, it’s best to limit sitting to 15 minutes or so at a time. If this isn’t possible, try to shift positions and use a supportive or ergonomically designed chair. Also, avoid standing in the same position for too long. The reason for these recommendations is to minimize excessive pressure on muscles that support the lower spine.
Don’t Bend at the Waist
Bending at the waist automatically places pressure on the lower spine. Instead, squat and keep your back straight. If this is painful, kneel and carefully get up while keeping your stomach muscles firm.
Avoid Sudden Moves or Twists
It’s often the spontaneous twists, turns, or bends that trigger sciatica symptoms. Try to be mindful of how you move at home, while working, and when playing sports to minimize your risk of experiencing sudden pain, numbness, or general weakness that may throw you off balance.
Minimize Strong Coughs and Sneezes
A sneeze can travel at speeds up to 100 miles an hour, so it’s easy to see how a strong sneeze could affect your lower spine enough to irritate the sciatic nerve. The same thing can happen with a forceful series of coughs. If you feel the urge to cough or sneeze, try standing up and bending backward slightly.
Get Some Helping Hands
If you typically have hectic days that involve everything from taking care of young children to completing a long to-do list of household chores, the movements associated with these tasks could easily aggravate your sciatic nerve. When possible, get some help from family members and friends to juggle your daily duties so you won’t stress your spine as much.
Balance Rest with Exercise
It’s okay to get some rest or take a nap to give your lower back a break and allow tissues to recover. However, it’s equally important to get some type of regular exercise to keep spine-supporting muscles strong and healthy. Exercise also increases the production of “feel-good” hormones called endorphins that have effects similar to some pain-relieving medications. The types of exercise that can help with sciatica can come in many forms, including:
• Low-impact aerobic activities like daily walks
• Use of elliptical trainers or stationary bikes (since you can control positions better)
• Water-based exercises that are gentle yet still effective at targeting core muscle groupsSciatica itself is not a condition. It’s a series of symptoms related to a nerve that’s being compressed, which is why the management tips mentioned here are likely to be more effective once a Beverly Hills spine surgeon diagnoses the cause of your irritated sciatic nerve. If attempts at managing symptoms related to your sciatica aren’t effective, surgery may be recommended to relieve nerve pressure. Call The Spine Institute Beverly Hills Institute today at 310-828-7757 to schedule an appointment.
