Sciatica can be quite irritating and annoying, or should we say a literal pain in the butt! It's not just a problem for people who are already elderly or overweight. Many young, slim people also suffer from sciatica. The good news is that there are ways to find relief while at the office.
Sciatica and Its Symptoms
You have sciatica when you have a sensation of pain that radiates along the sciatic nerve, a nerve that runs from your lower back down your leg. Sciatica can be caused by several things, including a herniated disc, spinal stenosis (spinal canal narrowing), and pregnancy.
Symptoms of sciatica can vary, but most people experience some combination of the following:
1. The most frequent symptom of sciatica is lower back pain. It is usually a dull, aching pain that radiates from the lower back into the buttocks and thighs. In some cases, the pain may be sharp and shooting. The pain may worsen when you sit, stand for long periods, or twist or bend your spine. You may also have muscle spasms in your lower back.
2. Hip pain is another common symptom of sciatica. It can range from a mild ache to a sharp, burning sensation. The pain may radiate from the hip into the thigh or buttock. In some cases, the pain may be so severe that it makes walking or standing difficult.
3. Buttock pain is another common symptom of sciatica. It is usually a dull, aching pain that radiates from the buttocks into the thigh. In some cases, the pain may be sharp and shooting. The pain may worsen when you sit, stand for long periods, or twist or bend your spine. You may also have muscle spasms in your buttocks.
4. Leg pain is the most common symptom of sciatica. It is usually a dull, aching pain that radiates from the lower back into the buttock and thigh. In some cases, the pain may be sharp and shooting. The pain is often worse on one side of the body. The leg may feel weak or numb. You may also have muscle spasms in your leg.
5. A burning or tingling sensation down the leg is another common symptom of sciatica. It is usually a mild to moderate burning sensation that radiates from the lower back into the buttock and thigh. Sometimes, the sensation may be so severe that it feels like an electrical shock. The sensation may worsen when you sit, stand for long periods, or twist or bend your spine.
6. Weakness in the leg or foot is another common symptom of sciatica. It is usually a mild weakness that radiates from the lower back into the buttock and thigh. But in some cases, the weakness may be so severe that you have difficulty moving your leg or foot.
7. Difficulty moving the leg or foot is another common symptom of sciatica. It is usually a mild difficulty that radiates from the lower back into the buttock and thigh. But sometimes, the difficulty may be so severe that you have difficulty moving your leg or foot.
Causes of Sciatica
Many things can cause sciatica. The most common causes of sciatica are the following.
1. The most common cause of sciatica is a herniated disc. It occurs when the gel-like center of a disc bulges out through a tear in the disc's outer layer. This can put pressure on the sciatic nerve and cause pain in the back.
2. Another cause of sciatica is spinal stenosis, a condition that occurs when the spinal canal narrows, putting pressure on the sciatic nerve and causing pain. This happens when the ligaments and tendons around the spinal cord become too tight and restrict blood flow and other fluids. It is most common in people over 50 but can occur at any age.
3. Pregnancy can also cause sciatica. This occurs when the baby presses on the sciatic nerve, which can cause pain in the lower back and legs. Sciatica during pregnancy is not common, but it does occur in some women. The pain usually starts in the second or third trimester and goes away after the baby is born.
If you experience any sciatica symptoms, it is important to see a medical practitioner. They can perform the correct diagnosis for the real cause of your pain and recommend treatment accordingly.
Preventing Sciatica When Working At A Desk
You can take care of a few things to help prevent sciatica when working at a desk:
1. Make sure your chair is comfortable and adjustable. The chair should offer support to your back, and be adjustable so that you can sit with your feet flat on the floor.
2. Take regular breaks to move around. Get up and walk around every hour or so.
3. Stretch regularly. This can help relieve tension in the lower back and hips.
4. Use a lumbar support cushion. This can help with spine alignment and reduce the stress on your lower back.
5. Avoid sitting for long periods. If you have to sit for long periods, don't forget to take breaks and move around often.
Use A Standing Desk
Another effective way to prevent sciatica is to use a standing desk, which you can use without having to sit down. This helps reduce the pressure on your spine. You need to keep a few things in mind when using a standing desk:
1. Make sure the desk is the right height for you. The desk should be high enough to stand with your feet flat on the floor and your elbows at a 90-degree angle.
2. Use a comfortable mat. This will help to reduce the stress on your feet and legs.
A highly recommended standing desk to keep sciatica at bay is the Willow Pro Solid Wood Standing Desk. It is made of natural wood and has a thickness of around 1.3 inches. It comes equipped with motors, which allow you to raise or lower the surface at the touch of a button.
Exercises For Sciatica Relief
A few exercises can help relieve the pain of sciatica:
1. Hamstring stretches. This stretch involves lying on your back with one leg straight and the other bent at the knee. Gently pull the straight leg towards you until you feel a stretch in the back of the leg. Hold the position for at least 30 seconds and then proceed to repeat the stretch with the other leg.
2. Piriformis stretches. This stretch involves lying on your back with both legs straight. Bend one knee and bring it up towards your chest. Grab the ankle of the bent leg and gently pull it towards you until you feel a stretch in the buttocks. Hold the position for around 25-30 seconds and then proceed to repeat with the other leg.
3. Hip abduction. This exercise involves lying on your side with one leg straight and the other bent at the knee. Slowly raise the bent leg as high as possible without moving the pelvis. Hold for 5 seconds and then lower back down. Repeat ten times on each side.
4. Superman. This exercise involves lying face down on the ground with your arms and legs extended. Slowly raise your arms and legs, keeping them straight. Hold for 5 seconds and then lower back down. Repeat ten times.
5. Cat-cow stretch. This stretch is done by putting your hands and knees on the ground. Start inhaling deeply, and with each breath, you take in, tilt your head upwards, and arch your back. With every breath you exhale, bring your chin close to your chest and push your back down towards the ground. Repeat at least ten times.
A Few Office Chair Stretches
While sitting in your office chair, you can do a few stretches to help relieve the pain of sciatica:
1. Seated hamstring stretch. This stretch involves sitting in your chair with one leg straight and the other bent. You will then have to lean forward gently; you will begin to feel a stretch in the back of the leg. Hold this position for 30-35 seconds and then repeat the stretch with the other leg.
2. Seated calf stretch. This stretch involves sitting in your chair with one leg straight and the other bent at the knee. Place a rolled-up towel under the foot of the straight leg and gently pull towards you until you feel a stretch in the calf. Hold this position for 30-35 seconds and then repeat with the other leg.
Treating Sciatica at Home
You can treat some symptoms of sciatica at home. Here is what you can do:
Apply ice to the affected area for 20 minutes, several times a day.
Take over-the-counter pain medication, such as ibuprofen or acetaminophen.
You can also heat the area where you are feeling pain using a heat pad for 20 minutes at a time, several times a day.
Perform stretches and exercises designed to relieve sciatica pain.
See a doctor if the pain is severe or does not disappear after a few days.
Final Thoughts
Sciatica can cause pain, tingling, and numbness in the lower back and legs. While many treatments are available, some people find relief by using a standing desk or doing stretches and exercises designed to relieve sciatica pain. You can also try applying ice or heat to the affected area, taking over-the-counter pain medication, or seeing a doctor if the pain does not go away after a few days.
