Taming the nerve-wracking pain of sciatica

Symptoms and causes of lower back pain and sciatica can be so similar that it can be difficult to tell them apart, and they often occur together. Nevertheless, they are two distinct conditions. Sciatica occurs when one or both sciatic nerves – the longest and thickest nerves in your body that run from the hip or buttock area down the leg to just below the knee – are irritated, inflamed or pinched. It often presents as burning, stinging or sharp pain that starts in the lower back and shoots down the back of the leg. It most commonly occurs in people age 30 to 50 – those in the prime of the working years.

Risk factors include:

• Injury to the spine or lower back.
• Obesity. The more weight your spine and back muscles have to lift, the more prone they are to strains and injury.
• Weak core muscles. The abdominal muscles support your back muscles. If your core is weak, the risk of injury to your back increases.
• Age. The older you get, the more your risk may increase because of age-related conditions such as osteoarthritis.
• Herniated disks and normal wear and tear on the spine.
• Diabetes. Type 2 diabetes increases your risk of peripheral neuropathy, which causes nerve damage.
• Poor posture while lifting. Even if you are physically fit, improper form while lifting can cause injury to your sciatic nerves.
• Physical inactivity. Sitting for long periods of time can irritate your sciatic nerves.
• Tobacco use. Nicotine restricts circulation, which can increase your risk of chronic pain, including sciatic pain.
• Your job. You are at higher risk if your work requires prolonged sitting, heavy lifting, a lot of bending or putting your body in awkward positions.

Sciatica can be very painful and disabling. In severe cases, it can cause nerve damage that results in numbness, tingling and weakness in the leg or foot. The good news is that symptoms often get better on their own with simple self-care.

Employers can help employees avoid the pain of sciatica and other back and joint problems by providing an ergonomically safe environment. The Centers for Disease Control and Prevention recommends that employers observe how different workers perform the same tasks to get ideas for improving work practices or organizing work.

Consider the following improvements:

• Rearrange, modify or redesign tools, equipment or workstations.
• Alternate heavy tasks with light tasks.
• Adjust work schedules, pace or practices.
• Provide short rest breaks to allow physical recovery.
• Modify practices so that workers perform work within their power zone (such as above the knees, below the shoulders, and close to the body).
• Rotate workers through jobs that use different muscles, body parts or postures.

For more detailed information, download the following flyer: Ergonomics & Materials Handling (Source: The Regents of the University of California).

Often, sciatic pain can be relieved with home treatments. Mayo Clinic offers these suggestions:

• Cold packs. Place a cold pack on the area where you feel pain for up to 20 minutes, several times a day. Wrap an ice pack or bag of frozen vegetables in a towel to prevent direct contact with the skin.
• Hot packs. After two or three days of using a cold pack, apply heat. You can use a hot pack, heat lamp or a heating pad on the lowest setting. If pain continues, try alternating cold and hot packs.
• Stretching. Gentle exercises that stretch the lower back can help, but don't jerk, bounce or twist while you stretch. WebMD.com suggests these home exercises for sciatica. You should do them at least twice a week, but make sure you check with your doctor before you start.
• Over-the-counter pain relievers. Anti-inflammatory medications such as ibuprofen and naproxen sodium can help when used as directed.

Offer your employees virtual care for musculoskeletal and joint issues¹ with the Self-Funded Program through Allstate Benefits. Members get a personalized virtual clinical care team through Vori Health to diagnose, treat and manage musculoskeletal conditions. Initial evaluations and treatment plans for many joint issues have $0 copays² for all members.