BCA President, Catherine Quinn discusses the symptoms, causes, and exercises that are most effective in treating sciatica.
Sciatica is where the sciatic nerve, which runs from your lower back to your feet is irritated or compressed. This can be due to slipped discs or a herniated disk and can cause a lot of discomfort for the patient. Symptoms of sciatica can range from moderate to severe pain in the lower back region and can often extend to the patient’s legs and feet. This can be accompanied by pins and needles, tingling, numbness and weakness in all or part of the leg and foot. More severe symptoms include the inability to flex the foot and reduction in the knee-jerk reflex. Anyone can be diagnosed with sciatica, however it is suggested that pregnant women can be more susceptible to sciatica due to changing pressures on the spine and pelvis. Individuals with very high BMI (Body Mass Index) are also more likely to suffer from the condition, especially between the ages of 35 and 50.
There are many preventative measures which can be taken into consideration, such as leading a healthy lifestyle, sleeping on a firm mattress, maintaining good posture and regular exercise. If these preventative measures fail, there are a number of exercises that can be done to ease symptoms of sciatica, such as using a foam roller to massage the glute area and a variety of yoga poses aimed at opening the hip flexor and stretching the outer hamstring, lower back and glute. Sciatica can be cured permanently, however this is often achieved through more severe measures; natural options are also available. The most important thing to remember is that not one solution fits all and you need to find the best solution for your body.
Catherine’s top tips to help ease the symptoms of sciatica
- Take a stand: Inactivity is a leading cause of back pain. If you spend most of your day sitting down, make sure that you take regular breaks, ideally every 20-30 minutes. Stand up, change position and walk around a little.
- Stretch it out: If you struggle to get away from your seat at work, simple activities such as stretching, shoulder shrugging or even fidgeting in your seat can help to keep your back in line.
- Get active: Exercise is key to a healthy back. This doesn’t mean that you need to embark on any extreme fitness regimes. Adding just a few extra minutes of walking a day can hugely benefit your posture. Consider a group exercise programme (biomechanical, aerobic, mind–body or a combination of approaches) within the NHS for people with a specific episode or flare-up of low back pain with or without sciatica.
- Check your workspace: If your job primarily involves sitting at a desk and staring at a computer for hours at a time, make sure your workspace is set up to support a comfortable position. This is different for everyone, so if you don’t feel comfortable in your current set up, try altering the height of your chair or screen.
- Consider manual therapy: Spinal manipulation, mobilisation or soft tissue techniques, such as massage for managing sciatica, but only from a qualified chiropractor or physiotherapist.
About the British Chiropractic Association: The BCA is the largest and longest-standing association for chiropractors in the UK and has been named ‘Best Professional Body of the Year’ at the Memcom Excellence Awards 2022 for its Repositioning Project which has played a pivotal role in changing the healthcare landscape for the better. As well as promoting international standards of education and exemplary conduct, the BCA supports chiropractors to progress and develop to fulfil their professional ambitions with honour and integrity, at every step. The BCA is raising awareness about the rigour, relevance and evidence driving the profession and the association’s ambition for chiropractic to be more closely embedded within mainstream healthcare.
The BCA is the home for chiropractors who provide patient-centred, evidence-based care and offer full transparency to their patients. Through the Patient Charter BCA chiropractors provide reassurance to their patients and that they will empower them to make an informed decision about their treatment.
