When experiencing lower back pain, the cause could be due to various reasons; often it’s mechanical back pain commonly seen in sedentary workers with poor posture and a lack of ergonomic seating. For instance, driving for prolonged periods of time, over-exercising, lifting and bending, or twisting suddenly can strain the sciatic nerve, all of which results in lower back pain as well as pain in the back of legs.
Sciatica (pronounced sigh-at-eh-kah) is not a medical diagnosis in and of itself — but a symptom of an underlying medical condition. Common lower back problems that can cause sciatica symptoms include a lumbar herniated disc, degenerative disc disease or spinal stenosis.
“Sciatica” is often characterized by one or more of the following symptoms:
- Constant pain in only one side of the buttock or leg (rarely in both legs)
- Pain that is worse when sitting
- Leg pain that is often described as burning, tingling, or searing (versus a dull ache)
- Weakness, numbness, or difficulty moving the leg, foot, and/or toes
- A sharp pain that may make it difficult to stand up or walk
- Pain that radiates down the leg and possibly into the foot and toes (it rarely occurs only in the foot)
While symptoms can be painful and potentially debilitating, it is rare that permanent sciatic nerve damage (tissue damage) will result, and spinal cord involvement is possible but rare.
Five-to-10 percent of people having lower back pain suffer from sciatica. It’s mostly seen in people between the ages of 18 to 35, according to the American Medical Association. The AMA says the prevalence of sciatic symptoms varies considerably, ranging from 1.6 per cent in the general population to 43 percent in a selected working population.
Unfortunately, 30 percent of patients approach specialists only after suffering for at least a year or more. Research has shown that in nearly 90 percent of the cases, a herniated disc involving nerve root compression causes sciatica.
Bed Rest Is the Key
Patients suffering from sciatica are advised to maintain bed rest for three to four weeks so their condition improves. In most cases, the majority of symptoms settle down with non-operative management, which involves extensive rest.
Long-Distance Drivers at Higher Risk
Long-distance drivers are at high risk of developing sciatica because of the constant jerks on bumpy roads, which cause a weakening of their spinal discs. The height of the individual also matters, as most of these discs rupture backwards when the person bends forwards. The distance of the force multiplies the pressure on the spine, so there’s more pressure on discs in taller people when they bend.
Taller people have to bend more and also when they bend their center of gravity moves further away from the spine, according to the Spine Health Institute of England.
Remedies for Sciatica:
- Use alternate cold and hot packs to reduce swelling;
- Stand up straight with your ears aligned with your shoulders, shoulders aligned with your hips, and your buttocks tucked in. Knees should be bent slightly.
- Regular exercise improves flexibility and helps prevent age-related degenerative changes;
- Always lift objects from a squatting position, using your hips and legs to do the heavy work. Never bend and lift with a straight back;
- Avoid sitting or standing for extended periods. Take regular breaks to stand and walk around. If you must be on your feet, prop one foot on a small block or footrest and then switch feet throughout the day;
- Use proper sleeping posture. Take pressure off your back by sleeping on your side or on your back, with a pillow under your knees;
- Avoid wearing high heels;
- Strengthen back muscles regularly. Lay face down and clasp your hands behind the lower back, then raise the head and chest slightly against gravity while looking at the floor. In the above position, with the head and chest lowered to the floor, lightly raise an arm and opposite leg slowly, with the knee locked 2-3 inches from the floor;
- Walk or swim.