As we age, many changes occur in the spine due to years of wear-and-tear, poor posture, repeated strains, sprains, and other injuries, overuse, and just being human. As these changes take place, the shifts in the spine can irritate the sciatic nerve, causing pain, discomfort, and recurring symptoms. Some of the most common age-related causes of sciatica include:

The jobs we perform have a significant impact on the health of our spines. Whether your job requires you to frequently twist your back, lift heavy objects, or even drive for a living, these movements and activities can cause repetitive injuries, nerve compression, chronic pain, muscle tension, and spasms that could trigger sciatic pain due to increased stress on the lower back and spine.

Sitting for extended periods of time is one of the most common causes of sciatica. Whether you sit at a desk for eight hours a day or you sit frequently due to travel or occupation, prolonged sitting places pressure on the spine and the supporting structures of the lower back. As a result, you may experience sciatic pain or intensification of existing symptoms.

Being involved in an auto accident is one of the top causes of sciatica. This is because the sudden jarring motion that the body endures during a collision causes a misalignment in the spine, or worse, a serious spinal injury such as a disc herniation or fracture. Sciatica then often develops as a secondary injury as a result of the spinal discs, nerves, and supporting tissues being injured in an accident.

Sports and athletics are notorious for causing all types of trauma to the body, including back injuries. Contact sports like football and basketball, as well as other types of athletics like gymnastics, weightlifting, cycling, and rowing place a great deal of stress on the spine and supporting structures. When a back or hip injury occurs as the result of a big hit, a fall, or repetitive movements, sciatica may develop as a secondary injury.

Injuries that occur from a slip and fall, improper lifting, or even moving awkwardly may also trigger the onset of sciatica.

Similar to prolonged sitting, long periods of inactivity may also increase pressure and stress on the lower back, hips, and sciatic nerve. Staying sedentary causes muscle and joint pain, stiffness, and cramping because your tissues aren’t getting a consistent delivery of nutrients by way of blood flowing through the circulatory system, which can cause irritation to the spinal nerves. On the other hand, when you stand, get up and move around, take a walk, or do really anything to get the blood flowing, it helps replenish tissues with oxygen and nutrients while flushing out toxins.

Pregnancy causes all sorts of changes to take place in the body to make room for and support a developing baby, which may cause sciatic symptoms. This is due, in part, to increased muscle tension, joint instability, and, of course, carrying the weight of a growing baby for nine months. As the baby continues to grow, the weight of the little one increases pressure on the lumbar spine, hips, SI joint, and pelvis, causing pain, discomfort, numbness, tingling, and reduced movement.

Carrying excessive weight in the body, especially in the midsection, places a great deal of stress on the spine, lower back, hips, and pelvis. As the spine shifts to adjust to the weight, the spinal discs and nerves may become compressed, thereby irritating the sciatic nerve in the process.

Sciatic pain is one of the most common types of lower back pain. While it can affect people of any age, there are some individuals who are more at risk than others.

Who Is at Risk of Sciatica?

• Adults aged 65 years and older.
• People who have suffered a spinal, back, or hip injury (Lumbar herniated disc, sprain/strain, spondylolisthesis, etc.).
• People who sit for extended periods of time (People who drive for a living, work in offices, etc.).
• People who lift large and heavy objects improperly.

Self-Care Tips for Sciatic Nerve Pain Relief

In addition to the chiropractic care, massage therapy, and acupuncture treatments you receive at Arne Wellness Center, you can relieve sciatic nerve pain by practicing a few simple self-care tips and healthy habits. Add these handy hints to your daily routine to help keep your sciatica at bay. Check it out!

Take Breaks to Stand Up and Move Around

Whether you work at a desk all day or you drive a vehicle for a living, sitting for long periods of time every day can have a major impact on your lower back health. In fact, prolonged sitting is one of the main culprits that can trigger the onset of sciatica. 

Tip: Get in the habit of taking breaks every hour or so to stand for 10-20 minutes. Get up from your desk and move around to stimulate circulation and alleviate pressure on your lumbar spine, sacrum, and hips. Look into a desk that can be set to a sitting or standing position to help you stay productive while also relieving pain.

Make Stretching a Routine

One sure-fire way to alleviate sciatic pain and stretch tight, tense muscles that can aggravate the sciatic nerve is to stretch regularly. Here are some basic low back stretches to work into your daily routine:

• In a standing position, raise your arms to the sky to elongate your spine. Then, gently fold your upper body forward so you are parallel to the floor and slowly drop your arms down in front of you by reaching toward your toes. Hold for 10 seconds and return to a standing position.

• In a seated position (in a stable chair) with your hips and knees leveled, carefully place your right outer ankle on your left knee. Keeping your back straight and your tummy tucked, gently lean forward so you feel a good stretch in the lower right hip down into your glutes and into your upper thigh muscles. Hold for 10-15 seconds, reset, and repeat on the opposite side. You can also try this stretch on the floor if it’s more comfortable.

• Laying on your back with both of your legs out in front of you, gently pull one leg toward your chest and hold your knee to your chest with your arms for 10-15 seconds. Reset, and repeat on the other side.

Check Out Our Blog for More Great Tips

From practicing self-care pain relief techniques to walking your way to health, your Littleton chiropractors have a few more helpful tips you can use to relieve sciatic nerve pain at home, at work, while traveling, or on the go. Explore these handy resources below.

• 3 Self-Care Techniques to Relieve Back Pain, Part 1

• 3 Self-Care Techniques to Relieve Back Pain, Part 2

• Walk Your Way to a Healthy Spine

• 5 Simple Stretches You Can Do While Traveling

• Ways to Reduce Back Pain While Road Tripping, Part 1

• Ways to Reduce Back Pain While Road Tripping, Part 2

• 3 Low-Impact Exercise for Back Pain

Experience a Natural Approach to Treating Sciatica

If you are ready to start feeling better and moving more comfortably without pain, then connect with your Top Rated Local® chiropractor in Littleton to explore your sciatica treatment options. We will create a personalized treatment plan just for you to help you find immediate, lasting relief so you can keep doing the things you love most. Reach out online, or call us today at (720) 547-3094 to get started!