Sciatica can be frustrating, particularly when you think you’re finally getting on top of it and then the pain suddenly returns.
One day you may be moving around fairly comfortably. The next, getting out of a chair, bending down or walking across the room can feel much harder than it should.
Sciatica flare-ups don’t always happen for one obvious reason. Sometimes there’s a clear trigger, such as lifting something awkwardly or doing more activity than usual. Other times, the pain seems to appear without much warning.
Understanding some of the things that can aggravate your symptoms may help you manage them more confidently.
What Is a Sciatica Flare-Up?
Sciatica generally refers to symptoms affecting the area supplied by the sciatic nerve, which travels from the lower back through the buttock and into the leg.
People can experience sciatica in different ways. You may notice pain in the buttock, aching or burning down the leg, tingling, numbness or other unusual sensations.
A flare-up means your symptoms have become more noticeable or uncomfortable than they were previously.
The important thing to remember is that everyone’s experience is different. What aggravates one person’s symptoms may not bother someone else.
Sitting for Too Long
Long periods of sitting can be uncomfortable when you’re already dealing with sciatica.
You might notice symptoms after working at a desk, driving for several hours or sitting on the couch for an extended period.
It isn’t necessarily sitting itself that’s the problem. Staying in one position for a long time can simply make it harder for your body to move comfortably.
If you spend much of your day sitting, try breaking up those periods with regular movement. Getting up, walking around and changing position throughout the day can be more practical than trying to find one “perfect” sitting position.
Bending and Lifting
Lifting something unexpectedly heavy is another situation where symptoms can become more noticeable.
This doesn’t mean you should avoid lifting altogether. Everyday life involves bending, carrying shopping, picking things up and moving around.
The problem can arise when you’re not prepared for the load, suddenly increase the amount you’re lifting or repeatedly perform movements that your body isn’t currently tolerating well.
If your symptoms tend to appear after lifting, it may be worth looking at how you’re approaching the activity and whether your current workload is appropriate.
Doing Too Much Too Soon
This is a common pattern we see with people who are keen to get back to normal.
You have a few good days, start feeling better and decide you’re ready to return to everything you were doing before.
Then you spend a weekend gardening, go back to the gym, take a long walk or tackle a physically demanding job around the house.
The next morning, your symptoms are back.
Recovery isn’t always a straight line. Increasing activity gradually can be more sensible than going from very little activity to a full workload overnight.
Staying Completely Still
When pain is strong, your first instinct may be to stop moving completely.
A short period of rest may be appropriate depending on your circumstances, but prolonged inactivity isn’t necessarily helpful for everyone.
Your body still needs comfortable movement.
Gentle activity that doesn’t significantly aggravate your symptoms can help you maintain your normal routine as much as possible.
If you’re unsure what activities are appropriate for you, an individual assessment can help.
Stress and Poor Sleep
Pain isn’t only about physical activity.
Stress, poor sleep and feeling run down can affect how you experience discomfort and how well you cope with it.
If you’ve had several nights of poor sleep while dealing with work pressure, for example, an existing problem may feel much harder to manage.
This doesn’t mean stress is “causing” your sciatica. Rather, your overall wellbeing can influence how you experience and respond to pain.
Giving yourself enough time to rest and recover is an important part of looking after your body.
What Should You Do During a Flare-Up?
If your symptoms suddenly become worse, don’t feel that you need to push through them.
Pay attention to what you’ve been doing in the hours or days beforehand. Did you increase your activity? Spend longer sitting? Lift something differently? Return to exercise too quickly?
That information can be useful when discussing your symptoms with a healthcare professional.
If the pain is persistent, keeps returning or is interfering with your normal activities, having it assessed may help you understand what is going on.
Where Does Chiropractic Care Fit In?
Chiropractic care may be appropriate for some people experiencing musculoskeletal problems associated with back and leg pain.
A chiropractor can assess your symptoms, movement and relevant areas of the body and discuss whether chiropractic care is suitable for your situation.
Treatment should be based on your individual presentation rather than assuming every case of sciatica needs the same approach.
A chiropractor may also discuss movement, activity and practical ways of managing your symptoms alongside any hands-on care that is considered appropriate.
If your symptoms suggest that another healthcare professional is more suitable, you should be referred for appropriate assessment.
When Should You Seek Help?
Don’t ignore symptoms that are becoming increasingly difficult to manage.
You should seek prompt medical assessment for serious or unusual symptoms, particularly new problems with bladder or bowel control, numbness around the groin or saddle area, or significant or worsening weakness in the legs.
For ongoing or recurring symptoms, an appropriate assessment can help determine what may be contributing to your discomfort and what your next steps should be.
The Bottom Line
Sciatica flare-ups can be unpredictable, but certain activities and changes in your routine may make symptoms more noticeable.
Long periods of sitting, sudden increases in activity, lifting, repetitive movements and trying to return to normal too quickly can all be worth considering when you’re trying to understand your symptoms.
Rather than simply avoiding everything you’re worried might trigger your pain, it can be more useful to understand what your body currently tolerates and gradually build from there.
If sciatica is affecting your everyday life or keeps returning, consider having your symptoms properly assessed. Wellbeing Chiropractic can assess your individual situation and discuss whether chiropractic care is appropriate for you.