Don't Let Sciatica Derail Your Holiday Plans: A Guide to Pain Management

The holidays are a time of joy and celebration with loved ones — but for those dealing with sciatica, the travel and changes in routine that the season brings can also trigger flare-ups, stiffness, and pain that threaten to put a damper on everything.

Understanding what sciatica is, why it can flare during the holidays, and how to proactively manage it can make all the difference in keeping your spirit strong and your body supported. David A. Wiles, MD, and our team in Chattanooga, Tennessee, specialize in caring for sciatica. Here’s how to get started.

The basics of sciatica: What causes it and what it feels like

The term sciatica refers to symptoms caused by irritation or compression of the sciatic nerve, which is the longest and widest nerve in your body. Pain usually starts in your lower back or buttocks and travels down one leg. Common sciatica symptoms include:

• Sharp, shooting, or burning pain that radiates down your leg
• Tingling, numbness, or “pins and needles” sensations in your buttock, leg, or foot
• Weakness in the affected leg or foot
• Pain that worsens when standing up, sitting for long periods, or bending forward

Anyone can get sciatica, and some of the most common causes are herniated discs, bone spurs, spinal overuse, or tight muscles that constrict or irritate the nerve. Left untreated, sciatica may limit your movement and interfere with daily life, including your holiday activities.

How the holiday season can make sciatica worse

Sciatica symptoms often come and go, depending on your habits and activities. You might learn what makes your sciatica flare up and what makes it feel better — and during the holiday season, several factors can contribute to worsening symptoms.

Plane travel, long car rides, and sitting at parties might mean you’re more sedentary than usual, and sitting for long periods of time can put added stress on your lower back and nerve roots. Changes in sleep, diet, or exercise routines can weaken your core support and increase the risk of nerve pain.

Stress and tension also play a role. Emotional stress, travel anxiety, or overextending yourself can cause muscle tightness — especially in the back and hips — which may aggravate sciatica. Lastly, cold winter weather and colder muscles can reduce flexibility, making sciatica pain more likely when you move or reach.

Recognizing these triggers is the first step toward managing them effectively so they don’t derail your holiday cheer.

Strategies to manage sciatica during the holidays

Consider these strategies to prevent discomfort before it starts if you’re worried about a sciatica flare-up.

1. Keep moving with purpose

Incorporate gentle walking into your holidays (like taking a short stroll after a big meal) to keep blood flowing and prevent stiffness. Do light stretches focusing on your hamstrings, hips, and lower back each morning or evening to help reduce nerve irritation.

2. Use heat, cold, and proper positioning

Sometimes, we recommend applying a heating pad to your lower back or buttocks for about 20 minutes at a time to relax tight muscles and ease nerve compression. On flare-up days, consider using ice packs for about 10 minutes at a time to help reduce inflammation. During long drives, use a lumbar pillow or rolled towel to support your lower back.

3. Prioritize good sleep and posture

Do your best to maintain a consistent sleep schedule, even when routines shift. Sleep on a supportive mattress and find a pillow to sustain your spine alignment.

When wrapping gifts or decorating, avoid prolonged bending and overextension. Instead, alternate between sitting and standing, use a chair to support you, or kneel on a soft surface to protect your back.

4. Consider professional pain management

If your sciatica flare-ups are severe or persistent, we can help you find lasting relief. Dr. Wiles is a board-certified neurosurgeon with experience in minimally invasive spine surgery and treatment of sciatica. His approach combines careful diagnosis, imaging when needed, and a personalized treatment plan tailored to your lifestyle and pain goals.

Depending on your condition, Dr. Wiles may recommend:

• Neurological evaluation and imaging (like MRI) to assess nerve compression 
• Physical therapy referrals to strengthen supporting muscles and improve nerve mobility 
• Minimally invasive options if conservative measures don’t provide enough relief 
• Injections or surgical intervention for cases caused by disc herniation, bone spurs, or other structural issues

Sciatica doesn’t have to sideline your celebrations. Some thoughtful preparation can help reduce pain and keep your holiday season merry and bright. However, if discomfort persists or you feel like you need expert intervention, our team is here for you. Reach out today by phone or online and let us help you reclaim your holiday joy.