Sciatica, or inflammation of the sciatic nerve, is one of the most common and painful conditions faced by residents of Spain. This ailment can disrupt daily life for an extended period, limiting mobility and affecting one’s ability to work. However, according to leading Spanish specialists, there are proven methods not only to relieve acute pain, but also to prevent its recurrence.
The term “sciatica” refers to pain caused by irritation or compression of the sciatic nerve—the longest nerve in the human body. As explained by Dr. Mario Gestoso, head of the Escuela Española de la Espalda, the pain originates in the lower back and radiates down the back of the leg, sometimes reaching the foot. After lumbago, this is one of the most common back problems.
The most likely cause of nerve compression is a herniated disc. However, other factors can also trigger pain: spinal canal narrowing, vertebral displacement (spondylolisthesis), osteoarthritis, or muscle spasms that cause radiating pain.
The symptoms of sciatica can vary. Sometimes the pain appears suddenly and acutely, literally confining a person to bed. In other cases, it develops gradually, eventually turning into a chronic problem. Key symptoms include lower back pain radiating to the leg, as well as tingling, burning, or numbness along the nerve. In severe cases, muscle weakness may occur in the affected limb.
Experts emphasize: in cases of severe or persistent pain, it is essential to consult a doctor for an accurate diagnosis. Not all leg pain is sciatica, and self-medicating can worsen the situation and delay proper treatment.
Although no one is immune to back pain (according to statistics, up to 80% of people experience it), simple habits can significantly reduce the risk of developing sciatica. Experts highlight three main preventive strategies.
First, it is essential to combat a sedentary lifestyle. Prolonged sitting is considered one of the main enemies of a healthy back. It is recommended to move regularly, take breaks at work for light stretching, and devote time to moderate physical activities such as walking, swimming, or cycling.
Second, it is important to strengthen the abdominal and lower back muscles. Practices such as Pilates, yoga, or tai chi improve posture and create a strong muscular framework that stabilizes the spine.
Thirdly, it is important to maintain proper posture hygiene. Simple actions, such as bending your knees instead of your back when lifting heavy objects, using a footrest when sitting for long periods, or choosing the right mattress, make a significant difference. Doctors also recommend avoiding shoes with heels higher than 4-5 centimeters, as they shift your center of gravity and put excess strain on your lower back.
During an acute episode of sciatica, many people make the mistake of opting for complete bed rest. However, prolonged immobility weakens the muscles and can cause the pain to become chronic. Bed rest is only justified for the first one or two days, after which you should gradually return to activity as your condition allows.
The modern approach to treatment involves several steps. First and foremost, it is important to consult a specialist—a traumatologist or, in some cases, a neurosurgeon. To relieve pain, the doctor may prescribe analgesics, anti-inflammatory drugs, or muscle relaxants. Supportive methods also prove effective: physiotherapy, osteopathy, or chiropractic care can help reduce pressure on the nerve and relax the muscles. At home, in the first few days, you can apply cold to reduce inflammation, and later—dry heat to help relax the muscles.
Surgical intervention is required only in exceptional cases. Surgery is considered solely for patients with severe disc herniation or other spinal pathologies that cause significant neurological symptoms, such as pronounced muscle weakness or loss of control over bladder and bowel functions. The vast majority of sciatica cases are successfully treated with conservative methods.
Physical activity under specialist supervision is key to recovery. There are simple and effective exercises. For example, the “cat” exercise: while on all fours, round your back upward as you exhale, and arch it downward as you inhale. Another useful exercise is pulling the knee to the chest while lying on your back. These movements improve spinal mobility, relieve muscle spasms, and help gradually reduce pain.
Quality sleep also plays an important role in recovery. It is recommended to sleep on a moderately firm yet flexible mattress, and your pillow should keep your neck aligned with your spine.
