Winter can exacerbate sciatica symptoms. So what can be done to alleviate symptoms and manage this condition?
What is Sciatica?
Sciatica is an extremely common condition. According to Spine-Health, about 10%-40% of the population will experience sciatica at some point in their lives. Particularly in winter, when temperatures drop, sciatic pain can worsen. So what can be done to manage this condition?
1. Cold Weather and Sciatica
Sciatica is characterized by pain that travels along the path of the sciatic nerve. The sciatic nerve extends from the lower back through the hips, buttocks, and down the legs.
Sciatica typically occurs when a herniated disc or overgrown bone puts pressure on a part of the nerve. This causes inflammation, pain, and often numbness in the affected leg.
Additionally, temperature changes, especially when it gets cold, can exacerbate sciatica symptoms and affect patients’ quality of life.
So why does low temperature worsen sciatica pain? Recent studies have shown that cold weather can impact sciatica. Both studies found that participants working outdoors in colder temperatures were more likely to experience neck or back pain than those working in warmer conditions.
This may be explained by the colder weather and reduced physical activity causing our muscles to tighten, making them more susceptible to injury. Increased tension on the muscles may also aggravate existing pain.
Another potential cause is the drop in air pressure preceding significant temperature changes. Changes in air pressure can irritate already sensitive nerves in your lower back. Furthermore, colder weather may mean that the body is under more physical stress, which can also affect sciatica pain.
Cold weather can worsen sciatica pain. (Photo: Internet).
2. Typical Symptoms of Sciatica
Symptoms of sciatica include:
- Pain: Sciatica pain occurs due to pressure on the affected nerve. The pain follows the nerve pathway, typically traveling from the lower back to the buttock and down the back of the thigh and calf. The pain can range from mild to sharp and burning. Sometimes patients may feel a jolting sensation. The pain may worsen when coughing, sneezing, or sitting for long periods. Generally, sciatica affects only one side of the body.
- Burning or tingling sensation: A sensation like pins and needles in the leg, often due to prolonged sitting.
- Numbness: You may lose sensation in the skin in the affected back or leg area. This occurs because signals from your back or leg struggle to reach the brain.
- Muscle weakness, incontinence: This is a serious symptom.
Sciatica can occur almost anywhere along the nerve pathway. (Photo: Internet).
3. Remedies and Management of Sciatica in Winter
When experiencing sciatica, most cases will affect mobility and cause fatigue and discomfort. Therefore, to reduce symptoms and prevent flare-ups, individuals can:
Stay Warm
Keeping warm in winter is crucial; allowing the body to get cold can lead to various health issues beyond just sciatica. Lower body temperature can cause your muscles to tighten, worsening pain.
To protect your health and help alleviate sciatica pain, it’s advisable to wear warm clothing and layers, especially to keep the lower back warm. When going outside, wear gloves, hats, and scarves. Additionally, keep your home warm by closing doors and using heaters.
Appropriate Exercise
Many people believe that resting and reducing activity is beneficial when experiencing sciatica or musculoskeletal pain. However, appropriate exercise can effectively reduce pain; just avoid strenuous activities like push-ups or lifting weights.
Individuals can consider yoga exercises for sciatica, such as knee-to-chest stretches for each leg, double knee-to-chest stretches, and elbow-supported lying stretches.
Moreover, stress and anxiety can sometimes be related to increased sciatica symptoms. Medical studies have shown that regular exercise helps alleviate anxiety and stress.
Weight Management
Excess weight or obesity is one of the factors that increase the risk of developing sciatica or exacerbating its symptoms. Therefore, you should strive to manage your weight with a suitable diet, especially in winter when weight gain can be more common, making it more challenging to lose or maintain weight.
Warm Up Before Going Out in the Cold
Before going out for a walk or any activity, relax your muscles and joints. Spend a few minutes stretching and warming up your body before heading out.
Avoid Heavy Lifting
Engaging in heavy lifting can overexert you and affect your musculoskeletal and nervous systems. Therefore, those with sciatica should opt for lighter tasks.
In conclusion, sciatica is a common issue, and symptoms may worsen in winter. Mild sciatica usually resolves over time, but the condition can also progress to more severe cases. Therefore, if you experience sudden, severe pain in the lower back or legs accompanied by numbness or muscle weakness, you should seek medical attention for evaluation and treatment.
