Common Mistakes When Dealing with Sciatica: What You Need to Know

Common Mistakes When Dealing with Sciatica: What You Need to Know

Sciatica can be an incredibly painful symptom that affects the lower back and leg(s), often due to nerve compression or irritation. The good news is that many cases of sciatica can be managed or prevented with the right care and attention. However, certain habits and misconceptions can worsen the condition or delay recovery. In this blog, we’ll highlight some common mistakes people make when dealing with sciatica and provide tips on how to avoid them.

1. Avoiding Torque/Twist Combined with Flexion

One of the most common mistakes people make is engaging in movements that combine twisting or torquing the spine with flexion (bending forward). This combination can create extra pressure on the outer part of the intervertebral discs, which are responsible for absorbing shock in the spine. When you twist or bend forward, especially under load, it weakens the outer aspect of the disc, making it more susceptible to injury or worsening a disc herniation.

What to Do Instead: Avoid twisting motions while bending forward. If you need to bend, try to keep your spine in a neutral position. Engage your core muscles to help stabilise your back and protect the discs.

2. Back Pocket Syndrome: Wallet or Phone in Your Back Pocket

This is a syndrome that can create sciatica; however, it is not caused by a disc herniation, rather other structures close to the sciatic nerve. It may seem like a minor habit, but placing your wallet, phone, or other items in your back pocket can contribute to sciatica. This creates an uneven sitting posture that places extra pressure on the piriformis muscle, which is located in your buttocks. The piriformis muscle can, in turn, compress the sciatic nerve, leading to irritation or pressure that can cause or worsen sciatic pain.

What to Do Instead: Avoid placing items in your back pocket. Try putting them in your front pocket or a bag to maintain proper posture and reduce pressure on your muscles and nerves.

3. Sitting Too Much

A sedentary lifestyle is another significant contributor to sciatica. Sitting for prolonged periods, especially in poor posture, increases pressure on your lower back and the muscles around your buttocks. The muscles in your lower back and legs, including the lumbar spine and sciatic nerve, become compressed, which can lead to irritation and discomfort.

What to Do Instead: Take frequent breaks from sitting. If you're a desk worker, stand up, stretch, and walk around every 30-60 minutes. This helps reduce the pressure on your lower back and sciatic nerve.

4. Self-Diagnosing and Self-Medicating

When sciatica strikes, it can be tempting to try to self-diagnose or treat the condition on your own. However, without professional guidance, it's easy to misinterpret the cause of your pain. Self-medicating or relying on over-the-counter medications may provide temporary relief, but it doesn't address the root cause of the issue.

What to Do Instead: Always seek professional help from a qualified specialist, such as a chiropractor, physical therapist, or orthopaedic doctor. Getting a proper diagnosis and tailored treatment plan can help you recover more effectively and avoid aggravating the issue.

5. Pushing Through Pain

It’s common to hear people say, "no pain, no gain," but when it comes to sciatica, this mindset can be harmful. Trying to push through the pain can lead to further injury and may make the problem worse. It's important to listen to your body and give yourself time to heal.

What to Do Instead: Don’t push through pain. If you're experiencing pain, stop the activity and consult with a healthcare professional. They can help determine the right treatment plan to avoid worsening your condition.

6. Stretching the Hamstrings Too Early

One of the most common misconceptions is that stretching the hamstrings is helpful when dealing with sciatica. While hamstring stretches can be beneficial in some cases, doing them too early, especially during the acute phase of sciatica, can make things worse. Stretching can pull or irritate an already inflamed sciatic nerve, causing increased pain.

What to Do Instead: In the early stages of sciatica, focus on gentle movements and exercises designed to reduce inflammation and relieve nerve pressure. Once the pain subsides, you can begin incorporating hamstring stretches and nerve mobilisation but always consult a professional for guidance.

7. Engaging in the Activity That Caused Your Sciatica

It’s essential to identify what may have triggered your sciatica. Whether it was heavy lifting, an intense workout, or another activity, jumping right back into that same activity too soon and without modification can lead to further injury and aggravation.

What to Do Instead: Take the time to recover before re-engaging in any activities that caused the pain. Work with a healthcare professional to create a safe plan for gradually returning to your normal activities.

Conclusion Sciatica can be a debilitating symptom of an underlying condition (e.g. disc herniation, joint degeneration, piriformis syndrome, muscle spasm), but many common mistakes can exacerbate the pain or prolong recovery. By avoiding these habits and seeking the right treatment, you can manage or prevent sciatica more effectively. Remember, it's essential to listen to your body, avoid harmful movements, and consult with a specialist for proper diagnosis and treatment. Taking these steps will help you on your path to recovery and a pain-free life.

At Guildford Spine Centre, we’re here to help you manage your sciatica with the right diagnosis and a personalised treatment plan. Don’t wait to get the care you need—contact us today!