Sciatica is pain that travels along the sciatic nerve from your lower back down one leg. Symptoms usually affect one side of the body. Symptoms vary from person to person, and they may include pain, numbness, tingling, or leg weakness. When symptoms appear, they can change how you move.
Movement on Foot and Ground
Sciatica can limit your walking distance and standing time. Pressure on the nerve may cause pain or weakness in your leg, and your stride will sometimes shorten. Standing for long periods also increases symptoms. Uneven surfaces and stairs may require extra caution. Pains also shift depending on your pace or incline. Flat, even surfaces are easier to manage, and they give you more control over your pace. If you notice symptoms change with different surfaces or footwear, note those details for your provider.
Posture During Rest and Sitting
Stand every 30 minutes, or you can use a chair that supports your lower back. A small rolled towel behind your lower back also provides support. The angle of your hips when seated will also affect symptoms. Hard seats with no cushioning tend to increase discomfort, so a firm foam cushion helps. Since working at a desk requires extra attention to your setup, adjust it as needed. Your screen should be at eye level, and your feet should rest flat on the floor.
If your workstation does not adjust, small changes like a footrest or monitor riser can help. These adjustments reduce the need to hunch or twist, which can strain your lower back. Car rides present similar challenges. Adjust your seat so your knees are at the same height as your hips, and use lumbar support if your seat has it. On long trips, stop to walk briefly every hour to reset the pressure on your spine.
Nerve Bending Challenges
Bending forward stretches the sciatic nerve and loads the lower spine. Everyday tasks like laundry, gardening, and childcare involve frequent bending, so they trigger symptoms. These adjustments are simple, but they add up and will reduce nerve irritation over time. A physical therapist will also help you find safer movement patterns for daily tasks. The good news is that a few small habits can make a big difference.
- Bend at your knees and hold the object close to your body.
- Tighten your core muscles before picking anything up, and exhale as you rise.
- Use the same care for light objects.
- Avoid carrying bags on one side, since this can shift your posture.
Discuss Sciatica Treatment
Sciatica treatment depends on the cause and severity of your symptoms. Your provider may first recommend physical therapy, medication, or spinal injections to reduce nerve inflammation. If symptoms are severe and do not improve, your provider will recommend surgery. A lumbar laminectomy widens the spinal canal, and a limited discectomy removes the herniated disc piece pressing on the nerve. Some cases may also require fusion to stabilize the spine. Seek urgent care if you lose bladder or bowel control, or if leg weakness increases quickly.
