Follow these tips to minimize the pain.
Sciatica is a sharp, radiating pain that travels from the lower back through the hips and down the legs. A common yet debilitating condition, it is caused by irritation or compression of the sciatic nerve, the longest in the body.
In the United States, sciatica affects between 10% and 40% of the population, with the likelihood increasing with age. Women face unique challenges due to physiological and hormonal differences. Fortunately, there are effective strategies to reduce and manage this discomfort, from lifestyle adjustments to targeted therapies.
How sciatica affects women in particular
Pregnancy During pregnancy, the growing uterus can compress the sciatic nerve, causing discomfort. Additionally, changes such as the release of the relaxin hormone can loosen ligaments, making the pelvis unstable. To alleviate pain, pregnant women can perform gentle prenatal stretches, use supportive pillows while sleeping and avoid heavy lifting.
Hormones Hormonal fluctuations during the menstrual cycle or menopause may contribute to inflammation or muscle tension around the sciatic nerve. Warm baths, stretching and mindfulness techniques such as meditation can help manage stress-induced muscle tightness.
Pelvic floor Since the pelvic region is closely connected to the lower spine, imbalances in pelvic floor muscles can worsen sciatic pain. Physical therapy that includes targeted exercises and biofeedback can address these imbalances.
Footwear Wearing high heels or unsupportive footwear can worsen sciatic pain by misaligning the spine and hips. Choose flat, cushioned shoes with proper arch support to prevent unnecessary strain on the lower back.
Tips to minimize sciatic pain
Stretch and exercise These can relieve sciatic pain by strengthening core muscles and improving flexibility. Yoga poses such as child’s, cat-cow and pigeon are particularly effective. Walking, hiking, swimming and other non-impact activities also reduce inflammation.
Postural corrections Poor posture often exacerbates sciatic pain by increasing pressure on the lower back. Ergonomic chairs and standing desks can prevent flare-ups. Regularly alternating between sitting and standing can also reduce strain on the sciatic nerve.
Heat and cold therapy Applying a heating pad to the lower back can relax tight muscles, while cold packs can reduce inflammation and numb acute pain. Alternating between the two can provide comprehensive relief.
Chiropractic care and physical therapy These specialists can develop personalized treatment plans to address the root cause of the pain. Adjustments and guided exercises can alleviate nerve compression and improve mobility.
Acupuncture Studies show acupuncture is generally safe, may be more effective than prescription pain relievers and has few side effects. It treats sciatic pain by acting directly on the nervous system, stimulating endorphins and neurotransmitters, and may also help reduce chronic inflammation.
Over-the-counter remedies Nonsteroidal anti-inflammatory drugs like ibuprofen can also manage pain. However, these should be used under a doctor’s guidance to avoid potential side effects.
Army veteran Jennifer Campbell is a certified personal trainer with a master’s degree in nutrition education. She is past commander of the California Legion’s 24th DiStrict and Hollywood Post 43.
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