SEO Description: Suffering from lower back pain? Here’s everything you need to know about back pain and sciatica, and a few exercises for lower back pain that can help you in the long run.
Introduction
Back pain is a very common affliction that affects people of all ages, that come from all walks of life. But how do you know that your back pain is just back pain and not the symptom of something more complex, like sciatica? Since back pain is so common, lower back pain is a very frequently overlooked symptom of sciatica. This article serves to teach you everything you need to know about sciatica, and how your lower back pain may be related to it. If you find yourself suffering from back pain, think of this as a concise guide to help you understand if it’s just wear and tear, or if it's part of a bigger problem. Read on to learn more!
What Is Sciatica?
Your body has a nerve that branches from your lower back through your hips and buttocks and runs down each leg. This is called the “sciatic nerve”. Sciatica refers to the pain that radiates along the path of this nerve, and typically only affects one side of your body.
Sciatica usually happens due to a herniated disk, bone spur on the spine, or spinal stenosis compressing part of the sciatic nerve. This leads to inflammation, pain and a feeling of numbness in the affected leg.
Though the pain that comes with Sciatica may be severe and hard to deal with, most cases can be resolved easily with chiropractic treatment and other non-operative methods to have you back on your feet in a few weeks. Some cases may need surgery, however, if the sciatica is severe and leads to significant leg weakness or bowel and bladder issues.
How Is It Related To Back Pain?
Lower back pain is one of the many symptoms of Sciatica. Back pain is very common among all individuals, with people having suffered from it at some point during the expanse of their lives. Though common, back pain doesn’t always involve the sciatic nerve. In most cases, back pain results from straining your lower back muscles and overextending them. What sets Sciatica-related back pain apart from normal back pain is the way the pain will radiate down your leg and into your foot. It usually feels like a bad leg cramp, lasting for days on end.
Symptoms Of Sciatica
The key symptom of sciatica is the pain that radiates from your lower spine to your buttock and down the back of your leg. You’ll feel discomfort almost anywhere along the sciatic nerve pathway when you’re afflicted with sciatica, but the pain is concentrated in the general path from your lower back to your buttock, and the back of your thigh and calf.
The pain itself may come in different forms. Some people will experience a mild ache, while some will experience a sharp, burning sensation that is unbearable. Some people may even feel a jolt or an electric shock-like feeling. If you cough or sneeze, or sit for elongated periods of time, the pain can feel worse and be highlighted more. With sciatica, one side of your body is usually affected as opposed to both sides.
Other common symptoms include numbness, tingling, and muscle weakness in the affected leg/foot. One part of your leg may feel pain, while another part may be completely numb.
Causes of Sciatica
Sciatica takes place due to the sciatic nerve being pinched by a herniated disk or overgrowth of bone (bone spur) on your vertebrae. In rare cases, sciatica may occur due to compression of the nerve by a tumour or damage caused by diseases like diabetes. If you have the symptoms of sciatica, it is always best to see a medical professional to determine the underlying cause. It’s always best to rule out the worst-case scenario, so it’s imperative that you get a professional opinion to prevent any further issues that may occur due to ignoring a symptom that could be part of a larger problem (like a tumour).
Are You At Risk For Sciatica?
If you’re wondering if you’re at risk for back pain and sciatica, here’s a list of risk factors that may affect the development of sciatica:
Age: Your skeletal system often bears the brunt of time. Your bones may be affected as you age, and you may be more susceptible to herniated disks and bone spurs, which are very common causes of sciatica.
Obesity: When you’re overweight, you run the risk of adding extra stress on your spine and this can lead to spinal changes that trigger sciatica.
Work: If you work a job that requires you to twist your back a lot, carry heavy loads, or even drive a vehicle for elongated periods of time, you may be at risk for sciatica.
Sitting: If you sit for long periods of time or just generally live a sedentary lifestyle, you’re very likely to develop sciatica.
Diabetes: If you have diabetes, you run the risk of significant nerve damage. Do not ignore sciatica symptoms if you’re affected by this condition, because it could lead to bigger problems in the future.
What Complications Can Occur With Back Pain And Sciatica?
If left ignored, back pain and sciatica can severely affect you in the long run. Most people recover fully, but sciatica can potentially lead to permanent nerve damage, which is why you should always seek medical care if you suspect something's wrong.
Visit the closest medical centre near you if you have:
Weakness in the affected leg
Loss of feeling in the affected leg
Changes in bowel and bladder function, or loss of it entirely
Though mild cases usually secede over time, you should know when it’s time to call a doctor. Seek immediate medical attention if you check off any of these symptoms:
Sudden and severe lower back pain, or pain in leg and numbness/muscles weakness in leg
If you’ve suffered a violent injury (such as an accident), and you feel pain that may be related to sciatic nerve damage
You find it hard to control your bladder and bowel movements
How Can You Prevent Back Pain And Sciatica?
Though possible, you can’t always prevent sciatica. It can also be a recurring affliction, so here are a few tips to protect your lower back and the rest of your spine to ensure that you’re not affected by lower back pain and sciatica:
Regular Exercise: The more you exercise, the stronger you get. The same goes for your back. In order to keep your back strong and in optimal health, pay attention to your core while exercising. Your chiropractor will be able to prescribe the right exercises and stretches for this purpose.
Maintain Correct Sitting Posture: Maintaining posture is essential to ensure spinal health. Especially while sitting. It’s easy to get caught up in work and forget to align your body right, so make sure to remind yourself to do so every chance you get. Use a seat with good lower back support and consider using a pillow at the small of your back to maintain its normal curve. Make sure your knees and hips are at level with each other as well.
Understand Your Body’s Mechanics: Take a note of the activities you do on an everyday basis, and optimize them so you don’t strain your back. Say you stand for long periods of time, make sure to rest one foot on a stool from time to time. If you lift heavy objects, make sure you “lift with your legs” to avoid strain and lower back pain. Try not to lift and twist simultaneously, and don’t hesitate to ask for help!
Some Exercises For Lower Back Pain Lower back pain can really take the joy out of everyday activities. If you find yourself affected by lower back pain, whether it’s related to sciatica or not, it’s always best to know a few exercises for lower back pain to help you deal with it at home and in your everyday life. Your chiropractor will most likely prescribe these exercises for lower back pain, and will even teach you more methods and stretches specific to your body’s needs to help ease the pain.
Pelvic Tilt: Lie on your back, feet flat on the floor with bent knees. Press the small of your back against the floor and make a “scoop” motion with your pelvic region. Hold this for a count, and then relax and repeat this 20-30 times. Make sure you breathe throughout!
Supine Bridge: Get into the previously mentioned position. Press your arms into the floor by your sides, and make sure your palms are facing downwards. Then, press the floor using your heels and lift your hips up as far as you can comfortably. Hold this for a count, relax, and then repeat 10-15 times.
Supine Twist: Lie down on your back and using your hands for help, bring your knees to your abdomen. Then, slowly drop them to the right. Scooch your hips to the left and make sure they’re aligned with your shoulders. You can leave your arms on the floor to make a “T” shape, or you can use them to gently press your knees down for a deeper twist. Hold this pose for 30-60 seconds, and then repeat on the other side.
Bird Dog: This is a very common and well-known exercise. You have to start with your hand and knees on the floor (like you’re mimicking an animal’s posture). Make sure your hands and knees are directly under your shoulders and hips, respectively. Your gaze should be down on the floor. Tighten your core / abdominal muscles, then slowly and gently extend your right arm forward while doing the same with your left leg backwards. Make sure they are at level with your torso. Hold this for a count, then repeat on the other side. Do this a total of 10-20 times.
Cat/Cow or Cat/Camel: Get into the same position as mentioned above. Drop your tummy, pull your shoulder blades down your back, lift your chest, and gaze upwards for a couple of counts. Then, slowly get out of this position by rounding your spine and pressing firmly into the ground. Look down, and try to press your spine towards the ceiling. Do this exercise around 20-30 times.
While performing these exercises for lower back pain, make sure you know your body’s limits. Do not push yourself beyond your limit as it can have adverse effects on your spine. And always, always remember to breathe throughout!
Conclusion
Now that you know everything you need to know about back pain and sciatica, you can differentiate between normal lower back pain and pains related to sciatic nerve damage. You’ve also learned a few exercises for lower back pain, and know when to seek medical assistance. If you suspect you may have lower back pain related to sciatica, don’t hesitate to book an appointment with Amersham Chiropractic Center. Our chiropractors are highly skilled and efficient in helping you deal with back pain and sciatica, and more!
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