If you’ve been experiencing constant pain, numbness, or weakness that seems to originate from your lower back and radiate down your legs, you might have sciatica. This debilitating condition can severely affect your ability to perform everyday tasks, making even the simplest movements feel like a challenge. Whether you’re struggling to sit for long periods or find it difficult to get up and walk, the pain often worsens with physical activity, leaving you feeling drained.

One often-overlooked factor that can contribute to or exacerbate sciatica is excess weight. At Genesis Lifestyle Medicine, we understand how sciatica impacts your quality of life, and we know that losing weight can help alleviate the strain placed on your spine, joints, and nerves. This article explores how weight affects sciatica, why losing weight can improve your symptoms, and how Genesis Lifestyle Medicine can help you manage your sciatica and weight.

What is sciatica?

Sciatica refers to pain that radiates along the path of the sciatic nerve, which runs from your lower back, through your hips and buttocks, and down each leg. The pain typically affects only one side of the body, though it can be severe and disabling. Sciatica is most often caused by a herniated disc, bone spur on the spine, or narrowing of the spine (spinal stenosis) compressing part of the nerve. Inflammation of the sciatic nerve leads to the hallmark symptoms of pain, numbness, tingling, and weakness along its path.

Possible signs and symptoms of sciatica:

• Pain in the lower back that radiates down one leg
• Pain that worsens with sitting or standing for extended periods
• A burning or tingling sensation in the leg or foot
• Numbness or weakness in the affected leg
• Difficulty moving or controlling the leg
• Sharp, shooting pain that may make it hard to stand up straight
• Pain that intensifies when bending or twisting the torso
• A feeling of heaviness or tightness in the legs

Can excess weight cause sciatica?

Excess weight, especially around the abdominal area, places added pressure on the spine and pelvis. When you carry excess weight, especially in the core region, it can exacerbate the strain on your lower back. This added pressure can cause or worsen sciatica by compressing the sciatic nerve and increasing inflammation in the joints, muscles, and discs in the spine.

Research has shown that each additional pound of body weight adds four extra pounds of pressure on the spine and joints. For those already dealing with sciatica, carrying excess weight makes it harder for the body to heal, further hindering mobility and making pain more difficult to manage. Additionally, being overweight can lead to a less active lifestyle, which can reduce your overall flexibility, strength, and endurance. These factors make it harder to support your spine and maintain good posture, which are important for managing sciatica.

Can losing weight help with sciatica?

Yes, losing weight can be incredibly beneficial for those suffering from sciatica. Even small amounts of weight loss can alleviate pressure on the spine, joints, and sciatic nerve, reducing pain and inflammation. Reducing body fat relieves some of the strain on your lower back and pelvis, allowing your body to heal more effectively and manage sciatica pain more easily.

Weight loss also helps with flexibility and strengthens muscles, which can improve posture and spinal alignment. This reduction in stress on the sciatic nerve can lead to less irritation, allowing you to experience greater mobility. A gradual weight loss program that includes healthy eating, exercise, and medical interventions can help manage sciatica in the long term. At Genesis Lifestyle Medicine, we understand that every patient is different, and we offer customized medical weight loss programs to support weight loss and alleviate sciatica symptoms.

How to lose weight and alleviate sciatica

Losing weight and managing sciatica requires a holistic approach that includes lifestyle changes, professional guidance, and patience. Below are several tips to help you get started on the path to managing both sciatica and excess weight.

Start with a structured weight loss program

The best way to lose weight is through a structured, gradual program. Focus on healthy eating, portion control, and creating a calorie deficit. Avoid fad diets or extreme weight loss methods, as these can lead to muscle loss or other health issues. A personalized weight loss program at Genesis Lifestyle Medicine can help you achieve sustainable results.

Consider medical weight loss options

If you’re struggling to lose weight on your own, consider medical weight loss treatments that can help jumpstart your journey. At Genesis Lifestyle Medicine, we offer GLP-1 medications, which can help reduce appetite and promote fat loss. Our weight loss specialists can work with you to create a plan that includes these treatments along with dietary and lifestyle changes.

Incorporate regular, low-impact exercises

Exercise is crucial for both weight loss and managing sciatica. However, it’s important to choose low-impact exercises that won’t further strain your lower back. Swimming, walking, and cycling are excellent options that help burn calories, build muscle, and improve flexibility. Working with a physical therapist can help you design an exercise routine tailored to your sciatica needs.

Focus on strengthening your core and back muscles

Your core and back muscles support your spine and alleviate pressure on your sciatic nerve. Strengthening these muscles through exercises like pelvic tilts, bridges, and gentle stretches can help improve posture and spinal alignment, reducing sciatica symptoms. A physical therapist can recommend exercises to target these areas without aggravating sciatica.

Don’t forget about your diet

A balanced diet rich in whole foods, lean proteins, fruits, and vegetables can help reduce inflammation and promote weight loss. Avoiding processed foods, excessive sugars, and unhealthy fats is essential for both weight management and overall health. Nutrient-rich foods can help reduce inflammation in the body, which is key to managing sciatica pain.

Managing sciatica and losing weight may feel challenging, but with the right approach, it’s entirely possible to improve your symptoms and regain control of your life. By working with professionals like those at Genesis Lifestyle Medicine, you can receive tailored advice and support for weight loss and sciatica relief. If you’re dealing with sciatica as a result of excess weight, please contact us to explore your medical weight loss options.