“Are you struggling with lower back pain or sciatica and looking for relief?” In this blog, we will explore effective strategies and solutions to help you manage low back pain and sciatica. Lower back pain and sciatica are affecting many people around the world.
In 2020, 619 million people worldwide suffered from lower back pain, and experts predict this number will reach 843 million by 2050. Sciatica, a condition affecting the lower back, impacts 5-10% of those with back pain.
Moreover, a study concluded that Low Back Pain is the major Work-Related Musculoskeletal Disorder among the IT Professionals. In this study they found that more than 50% of people reported Lower Back Pain.
Prevalence of lower back pain with respect to other body regions among software professionals:
The pain which is located in the lumbar or lower back area is often refereed as lower back pain. Irrespective of the cause and origin of pain, all pain which are felt in low back area are stated as lower back pain.
Whereas sciatica is a specific type of nerve pain, which radiates down with sciatic nerve from the lower back passing through buttocks till down the leg.
Sciatica happens when a nerve called sciatic nerve get compressed or gets irritated in the lower spine region and it usually affects one side. Sciatic nerve originates from the lower back and runs down till the sole of the foot passing deep through the hip muscles.
Sciatica specifically refers to pain that radiates along the sciatic nerve pathway, which extends from the lower back, through the hips and buttocks, and down each leg. The pain is usually localized to one side of the body and is frequently characterized as electric shock-like, acute, or shooting.
Unlike general lower back pain, sciatica includes symptoms such as numbness, tingling, or muscle weakness in the affected leg, reflecting nerve irritation or compression.
Causes of lower back pain-
● Muscle or ligament injury– At times, this results from a “trauma” experienced during regular everyday activities instead of a specific injury. Athletes, tall, skinny persons, those whose jobs require them to stand for extended periods of time, and those who work with poor posture are all susceptible to back pain. Back strain is common among women after pregnancy and individuals with sedentary jobs. Acute ligament sprains can happen when pushing, suddenly straightening from a bent position, carrying a heavy weight, etc.
● Arthritis – Arthritic disease like osteoarthritis of spine.
Symptoms-
✔ Lower Back Stiffness and Reduced Flexibility
✔ Tenderness in the low back
✔ Crepitus (cracking or popping sound) when moving
● Disc degeneration – Disc Herniation or Disc bulge – Disc is the cushion like structure between the two vertebrae, it absorbs force, when it moves out of out of the intervertebral space. The pain stays in one area but can spread to the legs depending on the nerve compression.
● Bony Changes in the Spine (Lordosis, Kyphosis, Scoliosis) – These are abnormal spine positions, such as scoliosis or kyphosis, that affect proper alignment.
● Osteoporosis – weakening of bones in due to age or due to menopause in females can lead to weakening of vertebrae which in turn can be a cause of low back pain.
● Posture – bad or incorrect posture which misaligns the spine from iots natural and correct position and lead to shorten some structures around the lower back. The shortened structrer can induce the pain in the back.
Causes of Sciatica –
Sciatica occurs mainly due to irritation or compression of the sciatic nerve, with various possible underlying causes.
● Disc herniation – Disc is the cushion like structure between the two vertebrae, it absorbs force, when it moves out of out of the intervertebral space. It is the most common cause of sciatica when the disc presses the nerve root. In this you can feel sharp shooting pain down the leg mostly accompanied by tingling and numbness.
● Spinal stenosis – Spinal stenosis is narrowing of spinal canal (space inside the vertebral column for spinal cord) can compress nerve roots, including the sciatic nerve. Pain in this case worsens with standing or walking, and improves when sitting or leaning forward.
● Piriformis syndrome – The piriformis is a flat muscle that runs from your lower spine through your buttocks to till above of your thighs. Piriformis syndrome occurs when this muscle compresses the sciatic nerve due to spasm in the muscle and results in inflammation. Sciatica can lead to pain or numbness in the buttocks, often radiating down the back of the leg. It can impact one side of your body or both sides simultaneously.
● Spondylolisthesis: It is a condition in which a vertebra slips forward over the one below it, which can compress the nerve roots. When it happens in L4-L5 it can compress the sciatic nerve and the symptoms of sciatica like lower back pain, stiffness, and radiating leg pain.
● Tumor or infection – It is less common but sciatica can also be caused by tumors in the lumbar spine compressing the sciatic nerve or infections causing inflammation. Continuous pain not relieved on rest, normally accompanies with other symptoms like fever.
● Trauma and Injury– Direct blow of force and injury to the low back region or buttocks can damage the sciatic nerve. Pain starts Immediately after the injury possibly, weakness and loss of function of the leg can be seen.
● Long sitting – Sitting for long period without any break or interval can also lead to sciatica.
Identification of lower back pain –
☑ Location of Pain: Typically localized to the lower back, may extend to the buttocks or thighs.
☑ Nature of Pain: Can be dull, sharp, or burning. Often exacerbated by movement, lifting, or prolonged sitting.
☑ Associated Symptoms: Stiffness, muscle spasms, difficulty standing straight.
How to identify Sciatica -
☑️ One-sided symptoms – Sciatica typically affects one leg. The condition commonly causes a heavy feeling in the affected leg, and in rare instances, it can also affect both legs at the same time.
☑️ Walking – Your Gait (pattern of walking) can be altered due to sciatica, limping or shuffling of the leg can be seen to compensate or get the temporary relief while walking.
☑️Straight leg raise test – This involves having you lie on a bed with your legs straight. Someone can slowly raise your legs one at a time without bending the knee toward the ceiling and ask when you start to feel pain or other symptoms.
☑️ Numbness and tingling– sensation may be felt at the back of the leg.
☑️ Evaluating muscle flexibility and strength in the affected leg- Can reveal other factors contributing to your sciatica pain.
Self-care for lower back pain –
◆ Cold and hot therapy – Cold packs are used to reduce initial inflammation and pain, apply on the painful area for 10-15 minutes at least twice a day. Hot pack and warm baths are used for chronic pain to relax your muscles and improve the blood flow.
◆ Low Back Exercises and Stretching –
Gentle stretches for your lower back and hips can help release muscle tension, while simple exercises to strengthen your core can keep your spine stable and improve your posture. Adding these moves to your daily routine can support a healthy back and help prevent discomfort.
Ø Seated hamstring stretching –
Position: Sit on the floor with one leg extended straight in front of you while bending the other leg, placing the sole of your foot against the inner thigh of the extended leg.
Movement – Lean forward from your hips, reaching towards your toes. Keep your back straight.
Hold – hold for 20-30 seconds, then switch legs.
➤ Glutes stretching
Position – Sit on the floor with your legs stretched out straight in front of you.
Movement: Bend your right knee and rest your right foot on your left leg, positioned near your left knee. Place your left elbow on the outside of your right knee and gently twist your torso to the right, use your left arm to pull your right knee towards your left shoulder.
Hold – Hold the stretch for 20-30 seconds then switch legs.
➤ Bridging
Position – Lie down on your back with your knees up and feet flat on the ground.
Movement: Raise your hips off the ground until your body creates a straight line from your shoulders to your knees.
Hold – Contract your glutes and maintain the squeeze for a few seconds before relaxing back down.
➤ Towel exercise (back isometrics)
Position: Lie flat on your back on the floor and place a rolled towel under your lower back for added support.
Movement: Relax on the towel and gently press against the rolled towel with your back.
Hold – Hold the contraction for 15-20 seconds.
➤ Straight Leg raises
Position – Lie on your back, keeping it straight.
Movement – Bend one leg and then lift the other leg towards the ceiling till it becomes straight.
Repeat: Do this exercise 10 times, then switch to the other side and do it again.
◆ Lumbosacral belt – If your job requires frequent bending and sitting, you can use a lumbosacral belt while working to stabilize your spine and support the lower back.
◆Activity modification –
ØAvoid lifting heavy weights, if necessary to lift something than lift by bending the knees not by bending the spine forward.
ØTake short rest but avoid prolong inactivity and rest, it can make your back muscles weak and stiff.
ØAlways wake up on the side not by bending forward.
Self-care for sciatica –
▷ Heat therapy – Hot pack on the painful region or warm bath can relieve pain and relaxes the muscle of affected area.
▷ Cold therapy – Cold therapy reduces inflammation and promotes healing, apply for 10 to 15 minutes for at least twice a day on the affected region.
▷Exercises and stretching –
● Bridging –
Position – Lie down on your back with your knees up and feet flat on the ground.
Movement: Elevate your hips off the ground until your body is in a straight line from your shoulders to your knees.
Hold – Squeeze your glutes and hold for a few seconds, then lower back down
● Side SLR
Position – Lie on your side.
Movement:
Bend your bottom leg, then extend and lift your top leg upward toward the ceiling.
Repeat- Repeat it 10 times. Switch legs by lying on other side. Ensure that in this position, you maintain a straight back and avoid any rotation to prevent back injury. Keep your body as upright as possible.
● Static hams-
Position: Lie back flat with your legs extended. Roll a towel and set it beneath your ankles for added support.
Movement: Press your ankles down against the rolled towel.
Hold – hold the position for 10 seconds. relax and repeat.
●Standing calf stretch (gastrocnemius, plantaris)-
Position – Find a wall or a sturdy surface for support. Put your hands on the wall at about shoulder level.
Movement:Step one foot back, ensuring it remains straight while pressing the heel into the ground. Gently bend the front knee while maintaining a straight back leg. Slowly lean forward until you feel a stretch in the calf of your back leg.
Hold- Hold the stretch for 20-30 seconds. Switch legs and repeat.
●Seated hamstring stretching –
Position: Sit on the floor with one leg extended straight in front of you while bending the other leg, placing the sole of your foot against the inner thigh of the extended leg.
Movement – Lean forward from your hips, reaching towards your toes. Keep your back straight.
Hold – hold for 20-30 seconds, then switch legs.
● Knee to chest stretch-
Position – Rest on your back, ensuring your legs are extended straight.
Movement: Start by lying flat on your back. Using both hands, carefully draw one knee towards your chest, applying gentle pressure for a comfortable stretch. Bring it as close as comfortably possible, feeling a stretch through your lower back.
Hold: Maintain the position for 20-30 seconds. Slowly release, then repeat on the opposite leg for balanced relief.
●Activity modification – Avoid prolong sitting, if you have a desk job than take small breaks to get up stretch for a
while to avoid compression of the sciatic nerve. Change your mattress and make it a habit to sleep on your back or side, not on your stomach. Include low impact exercises in your daily routine like walking, swimming, cycling, etc.
Other treatments –
●Physiotherapy – Physiotherapy plays a vital role in relieving sciatica pain, by electrical pain-relieving modalities like TENS (transcutaneous electrical nerve stimulation) and by exercises and manual therapies.
●Surgical treatment – Mostly in sciatica surgical treatment is considered when all non-surgical treatment option failed. There are some surgical approaches are available to relieve various sources of nerve root compression or irritation.
●Medicine – NSAIDs (non-steroidal anti-inflammatory drugs) helps to reduce pain and inflammation and some other drugs which helps to relive nerve pain are prescribed by the physician.
When to seek medical help:
● If the pain continues despite self-care efforts.
●When you are having fever along with back pain or sciatic pain
● If you experience any changes in bowel and bladder functions
●When the pain is due to trauma
●When the you can’t do your activities of daily living
Precautions:
● Avoid lifting heavy weight
● Avoid long standing and long sitting
● Work on keeping your back aligned straight.
●Avoid sitting in poor posture
- GBD 2021 Low Back Pain Collaborators. Global, regional, and national burden of low back pain, 1990-2020, its attributable risk factors, and projections to 2050: a systematic analysis of the Global Burden of Disease Study 2021. Lancet Rheumatol 2023: 5: e316-29.
- Koes BW, van Tulder MW, Peul WC. Diagnosis and treatment of sciatica. BMJ. 2007 Jun 23;334(7607):1313-7. doi: 10.1136/bmj.39223.428495.BE. PMID: 17585160; PMCID: PMC1895638.
- P Shahul Hameed, Prevalance Of Work Related Low Back Pain Among The Information Technology Professionals In India – A Cross Sectional Study INTERNATIONAL JOURNAL OF SCIENTIFIC & TECHNOLOGY RESEARCH VOLUME 2, ISSUE 7, JULY 2013
- Low back pain
- Stretches and Exercises to Ease Sciatica Pain, from a PT
