What is sciatica? 5 common causes and everyday care

Pain that travels from your lower back into your buttock, the back of your thigh and sometimes down to your foot, with numbness or an electric feeling? That is often sciatica. It is not a disease in itself but a symptom: pain from the sciatic nerve being pressed or irritated.

Where is the sciatic nerve?

It is the longest, thickest nerve in the body. It starts in the lower spine, runs through the buttock and down the back of the leg to the foot. When it is pressed, pain and numbness follow that path, usually on one side.

5 common causes

1. Slipped (herniated) disc: the cushion between two vertebrae bulges and presses on the nerve. This is the most common cause.
2. Spinal wear and narrowing (stenosis): with age, bone and ligaments thicken and the nerve channel gets tighter.
3. Tight piriformis muscle: a deep buttock muscle squeezes the nerve that runs beneath it.
4. Long hours of sitting and poor posture: desk work, long drives, bending to lift heavy things.
5. Extra body weight and a weak core, which put more load on the lower spine.

Everyday care

• Do not stay in bed all day. Rest when it hurts, but try to walk gently every day. Not moving at all usually slows recovery.
• Get up every 30–45 minutes when sitting, and use a small cushion behind your lower back.
• Gentle stretches: hug your knees to your chest, or stretch your buttock muscles, holding each for 20–30 seconds without pain.
• Cold or heat: cold packs in the first two days, then heat to relax the muscles.
• Lift with your legs: bend your knees, keep your back straight and hold the load close.
• Manage your weight and strengthen your core to take pressure off the spine.

When to see a doctor straight away

See a doctor promptly if you lose control of your bladder or bowels, feel numb around the groin or inner thighs, your leg is getting weaker, the pain keeps you awake at night, or it started after a fall or injury.

If self-care has not helped after a few weeks, ask a doctor or physiotherapist to check the cause.

Everyday nutrition

Alongside exercise and good posture, many adults over 40 also look after their joints, muscles and nerves through diet and supplements. FlexGuard is a natural herbal formula with cat’s claw, Scutellaria root, lemongrass and corn peptide, made to support joint cartilage, muscles and joint nerves day to day. It is a health supplement for long-term care alongside exercise, not a replacement for medical treatment.