Sciatica
Pain that radiates along the path of the sciatic nerve, from the lower back through the hips and down each leg.
Overview
Sciatica refers to pain that radiates along the sciatic nerve, which runs from your lower back through your hips and buttocks and down each leg. Typically, sciatica affects only one side of your body. It most commonly occurs when a herniated disk, bone spur, or spinal stenosis compresses part of the nerve. This causes inflammation, pain, and often numbness in the affected leg.
Common Age
30-50 years most common
Prevalence
Up to 40% of people experience sciatica at some point
Duration
Most cases resolve in 4-6 weeks with conservative treatment
Common Symptoms
- Pain radiating from lower spine down the back of the leg
- Sharp, burning, or shooting pain
- Pain that worsens when sitting
- Numbness or tingling in the leg or foot
- Muscle weakness in the affected leg
- Constant pain on one side of the buttock
- Difficulty moving the leg or foot
- Electric shock-like sensation with certain movements
Possible Causes
- Herniated or bulging disk
- Degenerative disk disease
- Spinal stenosis (narrowing of spinal canal)
- Piriformis syndrome
- Spondylolisthesis
- Pregnancy
- Muscle spasm in the back or buttocks
- Injury or trauma
Note: These are potential causes. A healthcare provider can help determine the specific cause in your case.
Quick Self-Care Tips
- 1Apply ice packs for the first 48-72 hours, then switch to heat
- 2Keep moving - prolonged bed rest can worsen symptoms
- 3Try over-the-counter pain relievers (ibuprofen, naproxen)
- 4Stretch gently - focus on lower back and hamstring stretches
- 5Maintain good posture when sitting
- 6Sleep on your side with a pillow between your knees
- 7Avoid prolonged sitting
- 8Use a lumbar support cushion
Disclaimer: These are general wellness suggestions, not medical treatment recommendations. They may help manage symptoms but should not replace professional medical care.
Detailed Treatment & Solutions
1STRETCHING EXERCISES
Knee-to-chest stretch (lie on back, pull one knee to chest, hold 30 seconds). Piriformis stretch (lie on back, cross affected leg over other knee, pull toward chest). Cat-cow stretch (on hands and knees, alternate arching and rounding back). Do these 2-3 times daily.
2STRENGTHENING
Gentle core exercises help support the spine. Bird-dog exercise, partial crunches, and pelvic tilts can help. Avoid exercises that strain the lower back.
3POSTURE AND ERGONOMICS
Use a chair with good lumbar support. Keep feet flat on floor when sitting. When standing for long periods, rest one foot on a stool. Use proper lifting technique (bend at knees, not waist).
4HEAT AND ICE
Ice for first 48-72 hours to reduce inflammation (20 minutes on, 20 off). After initial inflammation subsides, alternate heat and ice or use heat alone. A warm bath can help relax muscles.
5SLEEPING POSITION
Sleep on your side with knees bent and a pillow between them. If sleeping on back, place pillow under knees. Avoid sleeping on stomach.
6MEDICAL TREATMENTS
Physical therapy for targeted exercises. Epidural steroid injections for severe cases. Muscle relaxants or anti-inflammatory medications. Surgery may be considered for cases not responding to conservative treatment.
Important: Always consult a healthcare professional before starting any treatment regimen. The solutions above are for educational purposes and may not be suitable for everyone.
Risk Factors
- Age
- Obesity
- Occupation involving heavy lifting or prolonged sitting
- Diabetes
- Sedentary lifestyle
Prevention
- Regular exercise
- Proper posture
- Good body mechanics when lifting
- Core strengthening
- Maintaining healthy weight
When to See a Doctor
Consult a healthcare provider if you experience any of the following:
- Pain is severe and doesn't improve with self-care
- Pain lasts more than a week
- You have sudden, severe pain in lower back or leg
- You have numbness or muscle weakness in the leg
- Pain follows a violent injury
- You have trouble controlling bladder or bowels
Talk to a Healthcare Provider
If your symptoms are persistent, severe, or concerning, please consult with a qualified healthcare professional for proper evaluation and personalized advice.
Frequently Asked Questions
QIs walking good for sciatica?
Yes, gentle walking can help. Staying active is generally better than bed rest for sciatica. Start with short walks and gradually increase as tolerated.
QShould I use heat or ice for sciatica?
Use ice for the first 48-72 hours to reduce inflammation, then switch to heat to relax muscles and improve blood flow. Some people find alternating between heat and ice works best.
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Medical Disclaimer
The information on this page is for educational purposes only and is not intended as medical advice. It should not be used for self-diagnosis or self-treatment. Always seek the guidance of a qualified healthcare professional with any questions you have regarding a medical condition. If you are experiencing a medical emergency, call your local emergency services immediately.
Information last reviewed: January 2026
This page provides educational information only. It is not medical advice.