Sciatica: A real pain in the butt (what causes it & why)

We all know being a mom can be a real pain in the butt. But what about when you actually have pain in your butt? Now that is just not fair! If you are having aching, numbness, or sharp pain from your butt down the back of your leg you may be experiencing sciatica. Sciatica is a word that gets tossed around a lot but what actually is sciatica and why do some women get it?

What actually is sciatica?

Sciatica is an irritation or compression of the sciatic nerve. The sciatic nerve is the largest nerve in the body and starts at the base of your spine, runs through your pelvis/gluteal region and down your leg to innervate most of your lower leg. Sciatica can feel like a burning, aching, or shooting pain and is most often felt only on one leg. It follows the path of the sciatic nerve (through the butt, down the back of the leg and into the foot). Sciatic nerve irritation can cause numbness, weakness, or pins and needles sensation in your leg. Sometimes it can even feel like an electric shock sensation down your leg. All of these symptoms can lead to pain and discomfort with walking, standing or sitting.

Ok, so what causes sciatica?

First, it’s important to note that sciatica is a symptom, not a condition. There is usually some condition in your body that is causing the sciatica to occur. Most often sciatica is caused by a herniated disc or spinal narrowing which can occur from prolonged stress or an acute injury to the lumbar spine. Sciatica can also be caused by tightness of the muscles around the gluteal/pelvis region. One of the most common muscles to irritate the sciatic nerve is the piriformis muscle. The sciatic nerve travels over, through, or under this muscle so adhesions or tightness of the piriformis can result in compression and irritation of the nerve. Thirdly, instability and laxity of the ligaments and muscles of the pelvis can cause certain areas through which the sciatic nerve travels to have excessive pressure and therefore, irritation. This is often the case in pregnant women.

How common is sciatica & who gets it?

Those who have physically demanding jobs that involve a lot of bending, lifting, or standing typically tend to put more pressure on their spine which can result in disc herniation or degeneration of the spine. This places them at increased risk of developing sciatica. Similarly, but on the opposite end of the spectrum those who work jobs the involve a lot of desk work and prolonged sitting are also at risk. Most people do not have good posture during prolonged sitting which will irritate your spinal posture muscles and potentially compress your discs in your spine. Furthermore, inactivity and prolonged sitting causes your muscles to become shortened and tight especially around the hips and pelvis.

And as previously mentioned, pregnant women are more susceptible to developing sciatica. A gradually changing posture; the hormone relaxin coursing through the body which causes the ligaments of the pelvis to become unstable; and the increased pressure on the uterus and pelvic muscles creates a perfect storm for sciatic nerve irritation.

How do we fix sciatica?

You should always speak with the appropriate health care provider if you are experiencing prolonged or unusual back or leg pain. But if you are looking to avoid or relieve some of the nagging pain sciatica can bring try out some of these tips to get some relief.

Activity Modification:

If you have a physical job try to sit briefly or stretch to avoid prolonged pressure on the low back or pelvis. Avoid prolonged standing in one position by placing one foot up on a small step or raised surface to reduce pressure on the lumbar spine. If you have a sedentary job make sure to get up and move around several times throughout the day.

Stretch:

Below are some stretches particularly for the gluteal or piriformis muscles; the most common muscles that compress or irritate the sciatic nerve. Learn more about back pain and helpful stretches for low back pain in motherhood here. 

• Child’s pose – Sit your bottom back towards your heels and stretch your arms forward. Hold for 30 seconds. Repeat x 3

 

 

 

• Seated piriformis stretch– Cross the affected leg over the thigh of your other leg. Gently press your knee downwards and lean forward over your leg while maintaining a straight low back. Hold for 30 seconds. Repeat x 2

 

 

• Supine piriformis stretch– Cross the affected leg over the thigh of your other leg. Reach and grab your unaffected leg and bring it towards your chest. Hold for 30 seconds. Repeat x 2. Can also be performed in a seated position on the floor.

Massage:

Massage is another great way to reduce muscle spasm or tightness which may be contributing to sciatic nerve irritation. If you don’t have access to a masseuse (or your husband can’t massage to save his life) you can use a tennis ball to self massage. Simply place the tennis ball under your painful side while sitting; move over the top of the tennis ball using your body weight to press into any tender or painful regions around your hip/buttocks. If you find a particularly tender area hang out there to encourage the muscle to release.

Strengthen:

I will never be done stressing how important it is to have strong and stable muscles. Stability prevents the body from moving in bad ways that can cause pain and discomfort. You can start with the 6 pelvic stability exercises you should be doing. And check out my next blog post this week for more booty work to keep you movin and groovin with less pain.

What’s next?

Again you should always speak with the appropriate medical professional as no two people or their symptoms are the same. If something does not feel good or seems to make the pain worse, stop. There are many possible contributors to sciatica . Lumbar degeneration, core weakness, muscle imbalances/tightness and excessive pressure on the pelvic muscles are common contributors to sciatica pain. Later this week I will post some more exercises that focus on your glutes to help stabilize your pelvis.  So be sure to come back and check it out.

–Monica