Many people have heard about older relatives suffering from sciatica, making it seem like this pain is reserved for the elderly. However, did you know that sciatica is most commonly found in adults between the ages of 30-50? This is closely linked to modern work and lifestyle habits. If you often sit for long periods, you are at high risk, so don’t ignore this condition. Let OneEssential’s physical therapy team guide you in understanding the essential knowledge about sciatica.
Why Do You Get Sciatica? What Are the Causes?
Any action that irritates the sciatic nerve can lead to sciatica. Here are some of the most common causes among Hong Kong patients:
Poor Posture: Sitting for Long Periods, Carrying Heavy Loads
The most common cause of sciatica in younger individuals is poor posture. According to a 2022 survey by the Hong Kong Department of Health, people aged 18-64 sit for over 8 hours a day. Sitting for long periods can lead to sciatica because when you sit, your upper body weight is placed entirely on your lower back. If you don’t move around often, this can lead to prolonged pressure on the sciatic nerve, causing pain. If you sit with your legs crossed, the risk increases further.
In addition to sitting for long periods, occupations that require frequent heavy lifting or squatting can also put pressure on the sciatic nerve.
Older Age
As we age, the likelihood of disc degeneration or other degenerative spinal issues increases. These age-related conditions raise the risk of compressing the sciatic nerve.
Herniated Disc：
A herniated disc is the most common cause of sciatica in older adults. Research shows that 41% of sciatica patients aged 65-85 have a herniated disc. The intervertebral disc, located between vertebrae, can rupture or displace due to excessive pressure or aging, compressing the nearby nerves, especially the sciatic nerve, and causing severe pain.
Pregnancy
During pregnancy, especially in the later stages, the growing fetus and expanding uterus put extra pressure on the pelvis and lower back, which may compress the sciatic nerve, causing pain. Hormonal changes make it essential to manage sciatica effectively during pregnancy, as this pain can affect your lifestyle and indirectly impact the baby’s development. OneEssential’s physical therapists offer customized relief treatments for pregnant women, including muscle relaxation techniques, stretching exercises, and using belly supports to alleviate nerve pressure and ease pain.
Overweight
When you are overweight, there is more pressure on your lower back and pelvis, which increases the likelihood of compressing the sciatic nerve and developing sciatica. The obvious solution is weight loss, but in addition to that, we recommend strengthening the muscles to reduce the chance of injury in the future. If you’re determined to eliminate this pain, you can consult with OneEssential to create a personalized improvement plan.
Diabetes
Diabetic patients are also at a higher risk of sciatica due to diabetic neuropathy, a condition caused by long-term high blood sugar. This condition has symptoms similar to sciatica, such as numbness and pain in the legs and feet.
Sciatica Relief Exercises
For sciatica patients, OneEssential provides simple exercises that you can perform at home to help reduce pressure on the sciatic nerve:
Preventing Sciatica
- Regularly remind yourself to maintain proper sitting posture, ensuring your back is straight, feet are flat on the ground, knees and hips are at a 90-degree angle, and the lower back is well supported. Avoid crossing your legs or other bad habits.
- Get up and move around at regular intervals.
- Avoid sleeping on your stomach.
- Engage in regular exercise, strengthening the core muscles to improve support.
- Maintain a healthy weight to avoid extra pressure on the spine.
- Consider quitting smoking, as nicotine reduces blood supply to the bones, making intervertebral discs less healthy.
- If your work requires bending and lifting, make sure to bend your knees and use your legs to lift objects.
Sciatica is not like general back pain. If ignored, the symptoms can worsen and may even be linked to a herniated disc. Therefore, it requires special attention. However, this is not an unsolvable issue. If you suspect you have sciatica, we recommend scheduling a 1-on-1 physical therapy consultation at OneEssential. Our physical therapists will tailor a treatment plan for you, monitor your pain progress, and help you effectively control the condition, reducing the chances of recurrence.