Your sciatic nerve runs from your lower back down through your hips, buttocks, and legs. When inflamed or irritated, this nerve causes the pain, numbness, and tingling of sciatica.
Sciatica pain can range in intensity from mild to severe, and interrupt daily life, exercise, and sleep.
Here at Expert Pain in Houston, Texas, Ioannis Skaribas, MD, DABA, FASA, wants you to understand the causes of sciatica and how to prevent it. This knowledge can help you manage or even avoid this painful condition.
Read on for five common causes and the steps you can take to avoid sciatica from developing.
A herniated or slipped disc is one of the most common causes of sciatica. The discs in your spine act as cushions between the vertebrae. When one of these discs ruptures, it can press on the sciatic nerve, leading to pain.
You may experience a herniated disc because of age-related wear-and-tear or injury.
Prevention: Maintain good posture, especially when in one position for long periods. We also recommend you use good posture when lifting heavy objects to avoid putting too much pressure on your lower back.
Dr. Skaribas and the team here at Expert Pain can teach you core-strengthening exercises to do regularly. A strong core helps support your spine and discourages herniated discs.
Spinal stenosis is a condition that involves the narrowing of the spinal canal. When this canal shrinks, it compresses several nerves, including the sciatic nerve. This condition is more common in older adults and can result from degenerative changes in the spine, such as arthritis.
Prevention: To discourage sciatica due to spinal stenosis, stay active and maintain a healthy weight to reduce the pressure on your spine. We may recommend physical therapy to improve your flexibility and strengthen the muscles supporting your spine. You should also avoid high-impact activities that may inflame your spine.
The piriformis muscle, located deep in the buttocks, can sometimes irritate or compress the sciatic nerve. This form of sciatica, known as piriformis syndrome, often results from prolonged sitting, repetitive movements, or trauma to the buttocks.
Prevention: We encourage you to incorporate hip and gluteal stretches into your daily routine. Our team can help you find ones that effectively reduce tightness or pressure in the piriformis muscle. If you sit for long periods, make sure you take regular breaks to stand up and stretch. Avoid activities that involve repetitive hip movements or overuse of the piriformis muscle.
As you age, the discs in your spine naturally wear down, leading to degenerative disc disease. When these discs lose their cushioning ability, they can cause the vertebrae to rub against each other, irritating the sciatic nerve.
Prevention: While regular exercise is important, choose low-impact options, such as swimming or walking, to keep your spine healthy. We also recommend that you maintain a balanced diet rich in nutrients that support bone and disc health.
If you smoke, we can help you quit. Smoking can accelerate the degeneration of spinal discs.
Direct trauma or injury to the lower back, hips, or buttocks can cause sciatica by damaging the sciatic nerve. Car accidents, falls, or sports injuries are common sources of such trauma.
Prevention: While you can’t prevent all accidents, take steps to minimize the risk of injury. Wear appropriate protective gear when participating in activities that carry a risk of injury. Strengthen your core and lower back muscles to improve stability and reduce the risk of injury.
If you have a job that involves heavy lifting or repetitive movements, make sure you practice good ergonomics.
Of course, some risk factors for sciatica can’t be prevented, such as genetics or age. But you do have control over other factors. We recommend that you:
You should also stay on top of your spinal health by addressing any back pain or discomfort early to prevent sciatica from developing or worsening.
If you’re experiencing symptoms of sciatica or have concerns about your risk, contact Expert Pain today. We offer treatments like epidural injections to help ease your pain and restore your quality of life.
