- Your Sciatica Pain May Not Be What You Think – A hidden postural imbalance called Sidebending Problems could be a major contributor to your pain.
- A Simple At-Home Test Can Reveal the Issue – A quick posture photo can help determine if pelvic misalignment affects your sciatic nerve.
- Relief May Be Easier Than You Expect – Targeted exercises, like ‘Reaching While Walking,’ may help correct imbalances and reduce sciatica pain naturally.
Understanding Sciatica Pain and Its Causes
Sciatica is a widespread condition that often appears alongside lower back discomfort. It occurs when the sciatic nerve becomes irritated or compressed, leading to symptoms such as radiating pain down the leg, numbness, tingling, or weakness. This condition is sometimes called radicular pain or radiculopathy (Mayo Clinic, 2023) [3].
It occurs when the sciatic nerve becomes irritated or compressed, leading to symptoms such as radiating pain down the leg, numbness, tingling, or weakness. This condition is sometimes referred to as radicular pain or radiculopathy.
While many resources offer general information on sciatica, this article closely examines a lesser-known contributing factor: Sidebending Problems. Based on clinical observations, this discussion aims to provide insight into how postural imbalances may contribute to sciatic nerve pain and what can be done to address them.
Rick Olderman, MSPT, is a recognized expert in chronic pain management who has developed a systems-based approach to treating musculoskeletal issues, including sciatica. His book, Pain Patterns: Why You Are in Pain and How to Stop It opens new solutions into the underlying causes of chronic pain and provides practical strategies for relief. With step-by-step tests and exercises, the book helps individuals identify and address their pain patterns effectively.
This article explores the prevalence of sciatica, its common causes, misconceptions, self-assessment techniques, and answers to frequently asked questions about sciatic pain. By understanding these factors, individuals can take proactive steps toward lasting relief.
How Common is Sciatica in Adults?
Sciatica affects approximately 10-40% of individuals at some point in their lives, most commonly between the ages of 30 and 50. The pain typically extends from the lower back to the buttocks, hips, legs, or feet. Additional symptoms may include tingling, numbness, or weakness. While sciatica pain often resolves on its own, understanding the underlying sciatica causes may help improve recovery and prevent recurrence.
What Causes Sciatica Pain?
The sciatic nerve runs from the lower back through the pelvis and down both legs. When this nerve becomes compressed or irritated, it can lead to sciatic pain.
Sciatica usually affects one leg, although cases involving both legs may indicate more serious conditions, such as cauda equina syndrome, which requires immediate medical attention.
Sidebending Problems and Sciatica Pain
Many cases of sciatica stem from what OldermanI calls a “Sidebending Problem,” where one side of the pelvis is higher and the corresponding rib cage is lower. Often, a Sidebending Problem develops in conjunction with an Extension or Flexion problem.
As you can imagine, this pain pattern can increase compression of spinal tissues on the side of the collapse and slowly degrade and inflame spinal structures, leading to one-sided back pain or sciatic pain in one leg.
These asymmetries often develop from repetitive movement patterns or unresolved injuries, subtly altering biomechanics as time passes.
The image below shows a Left Sidebending Problem. Note the arrow pointing to a more prominent left waist crease than on the right. The Sidebending Problem is named for the side of the elevated pelvis that creates this waist crease. If you look closely, you’ll see her pelvis is higher on the left than the right. Sciatic pain typically occurs on the side of the waist crease.
Symptoms of a Sidebending Problem:
Visible Asymmetry: One side of the waist appears to have a deeper crease.
Pelvic Imbalance: A higher pelvis on one side may correspond with the affected leg.
Postural Habits: Leaning or rotating consistently to one side during daily activities.
Leg-Length Discrepancy and Sciatica Causes: A Common Misconception
Many people mistakenly attribute the uneven pelvis or crease on one side of the waist to a leg-length discrepancy–a difference in the length of your legs. In reality, these “discrepancies” are an illusion resulting from compensation patterns in your lower body that cause one side of the pelvis to appear higher. My recommendation later in this article for fixing Sidebending Problems nearly instantly resolves this asymmetry.
Most practitioners, seeing one side of the pelvis higher than the other, assume the legs are different lengths. However, if your leg lengths were correctly measured, you’d find both legs are the same length.
Addressing these lower body compensation patterns can restore pelvic symmetry without requiring drastic measures like heel lifts or expensive foot orthotics in most cases.
A woman once brought in full-length X-rays of her child’s legs to prove she had a leg-length discrepancy. While the X-ray showed one side of the pelvis higher than the other, I pointed out several areas of compensation in her child’s lower body joints, causing this mistaken assumption. I then quickly corrected these compensations, and her child’s pelvis was again level.
Sciatica Treatment: A Simple Test for Sidebending Problems
Individuals can assess their posture with the following steps:
- Photograph Your Posture: Stand naturally and have someone take a photo of your back from shoulders to hips.
- Analyze the Image: Look for a deeper crease on one side of the waist and check for pelvic unevenness.
If an imbalance is noted, further evaluation may be warranted.
What Causes Sidebending Problems and Sciatic Nerve Compression?
Sidebending Problems may develop due to repetitive movements, prolonged poor posture, or past injuries. Common sciatica causes related to postural imbalances include:
- Sports Activities: Sports such as golf or tennis that favor one side of the body.
- Workplace Habits: Sitting unevenly or twisting frequently in one direction.
- Past Injuries: Compensation patterns from previous foot, knee, or hip injuries may create imbalances over time.
Over months or years, these habits may contribute to spinal and pelvic asymmetries, potentially leading to sciatic nerve compression and sciatica pain.
Sciatica Relief: Addressing Sidebending Problems
A simple approach to addressing Sidebending Problems is the “Reaching While Walking” exercise:
Raise the arm on the affected side while walking for 10-20 steps.
This technique may help restore pelvic symmetry and relieve pinched nerve compression.
While this may provide temporary sciatica relief, long-term correction often requires a comprehensive approach to addressing underlying postural imbalances.
Understanding Sciatica Treatment and Symptom Centralization
When solving radiating sciatic pain, you will likely encounter the phenomenon of centralization. Let’s say you have symptoms in your foot. As you resolve the issue, foot symptoms will decrease but perhaps become more pronounced in your calf, upper leg, pelvis or back. This is actually good news that you are on the right track. As you continue to work through your solutions, the sciatic pain will be traced back to the source of the injury, gradually increasing in pain there while radiating pain decreases. Eventually, that source pain should resolve as well.
When to Seek Medical Attention for Sciatica Pain
Specific symptoms may require immediate medical evaluation:
- Sudden loss of sensation or weakness in the affected leg.
- Loss of bowel or bladder control.
- Symptoms that worsen over time despite treatment.
- Sciatica pain in both legs.
These symptoms may indicate severe sciatic nerve compression and should be assessed by a healthcare provider.
Conclusion
Understanding potential sciatica causes, such as Sidebending Problems, may help individuals take proactive steps toward sciatica relief. Identifying and addressing postural imbalances may reduce symptoms and improve overall function.
For those interested in exploring this topic further, additional resources are available at Rickolderman.com, including books, digital programs, and expert insights on sciatica treatment, postural imbalances, and pain management.
FAQs: Common Questions about Sciatica
What is the most effective sciatica treatment? The best exercises vary depending on the underlying cause. Identifying specific postural imbalances may help determine the most appropriate approach.
Does sciatica pain go away on its own? Many cases resolve within weeks, but recurrence is possible unless contributing factors are addressed.
Can walking help with sciatica relief? Yes, but proper walking mechanics are essential. Addressing postural imbalances may improve outcomes.
How long does sciatica pain take to heal? Mild cases may resolve in 4-6 weeks, while more severe cases may take longer. Identifying and addressing root causes may help prevent recurrence.
Do I need surgery for sciatica treatment? In many cases, non-surgical approaches may be effective. Consultation with a healthcare provider is recommended to determine the best course of action.
Are there other factors that contribute to sciatic pain? Yes, other biomechanical patterns, such as Extension or Flexion Problems, may also play a role in sciatica pain.
Medical Disclaimer
This article is for informational purposes only and does not constitute medical advice, diagnosis, or treatment. Sciatica and related conditions vary by individual, and it is important to consult a qualified healthcare professional before beginning any self-assessment or treatment. If you experience severe, persistent, or worsening symptoms, seek immediate medical attention.