Can Sciatica Nerve Affect Both Legs? Get Fast Relief Now

Have you been dealing with a sharp tingling pain that is affecting both your legs, and it screams SCIATICA in every way? But are you thinking, ‘Can you get sciatica in both legs?’.

The answer is yes, and you are not alone in this case. While Sciatica typically affects one leg, many people reported experiencing symptoms in both legs. Research shows that up to 40% of people struggling with sciatica reported having symptoms in both legs at some point. You might just be one of them.

If you are wondering why it is happening and what you can do about this condition that feels like an invisible vice trapping your lower body, read along.

We will cover everything from the causes of sciatica to expert-advised exercises with visuals and other common queries to help you get started with alleviating your sciatica pain in real-time.

Causes of Sciatica in Both Legs

The first thing that concerns anyone who is thinking can you get sciatica in both legs is what might be the reasons behind these sciatica symptoms. Here are some of the most common causes:

1.     Herniated Discs

Herniated discs are the most common cause of sciatica, responsible for 90% of cases. This is because when a disc herniates, it can compress sciatic nerves on both sides and “cause symptoms in both legs.” Research shows that 1-3% of people experience symptomatic herniated discs annually.

2.     Spinal Stenosis

Spinal stenosis, in which the narrowing of the spinal canal worsens the pressure on spinal cords and nerve roots on either side, is another major cause of sciatica in both legs.

3.     Trauma or Injury

If you accidentally had a high-impact fall or got into a car accident, this might be the reason behind sciatica, too. Direct trauma to the lower back or pelvis, in these instances, can compress nerves and cause sciatica in both legs.

4.     Piriformis Syndrome

This syndrome happens when the piriformis muscle in the buttock gets irritated. In the words of medical researchers, “Due to the proximity of the sciatic nerve, any injury or inflammation of the piriformis muscle can cause sciatica symptoms.” This can happen in one or both legs.

5.     Bone Spurs

Bone spurs or tiny overgrowths along the edges of bones, commonly associated with arthritis, can compress the sciatic nerve roots and cause symptoms, too.

6.     Spondylolisthesis

Spondylolisthesis, or when one vertebra slips forward over another and compresses the nerve root on both sides, can also cause sciatica in both legs.

7.     Cauda Equina Syndrome

This one is a rare but serious condition involving compression of cauda equina nerves at the spinal cord’s base, which can cause severe symptoms in both legs. Research shows that 2.7 people per 100,000 are diagnosed with cauda equina syndrome annually, and out of them, 19% have sciatica in both legs.

8.     Degenerative Disc Disease

As spinal discs degenerate over time with growing age, they can compress nerves and cause sciatica symptoms in both legs.

How to Relieve Sciatica in Both Legs? – Best Exercises for Sciatica

While medications and cold packs can reduce pain, exercises are another and better-proven way to reduce sciatica pain and discomfort with more long-term benefits.

A systemic review showed that the mean difference between targeted exercise and general activity for sciatica was 11.43%, highlighting that structured exercise can effectively address sciatica pain.

Here are some of the best and most effective exercises for sciatica with their steps:

1.     Standing Sciatica Stretch - Door Cobra

Want to relieve sciatica pain that radiates down both your legs? The Door Cobra is a pretty simple yet effective exercise for that as it promotes spinal extension.

 Source Youtube Video 

2. Sitting Exercise for Sciatica - Soup Can Method

Want to decompress your lower back and minimize sciatica pain in both legs? The Soup Can Method is great for that.

 Source Youtube Video  

Steps:

1. Lie on your back straight close to a wall.
2. Bend your knees to 90 degrees and press your feet against a wall or door for stability.
3. Place a can of soup under a rolled-up bath towel, centering it over your lower back.
4. Slowly lower your body weight onto the can, feeling a deep stretch in your lower back.
5. Hold the stretch for 20-30 seconds, breathing slowly. You’ll know it’s working if pain travels back up your lower back.
6. After 30 seconds, lift your hips to relax, then lower them again for a deeper stretch on the next repetition.
7. Perform 3-5 repetitions of lowering and lifting your hips.
8. Move the can up and down your lower back to focus on areas that provide relief. 

3. Decompression of Sciatic Nerve Stretch

Do you want to alleviate sciatic pain by reducing pressure on spinal discs with the help of gravity?  The Sciatic Nerve Decompression exercise is how you can make that happen.

Source Youtube Video  

Steps:

1. Find a suitable surface and sit at the edge of a bed or couch with a pillow or towel for comfort.
2. Lie flat on your stomach and let your hips and legs hang off the edge.
3. Keep your hips and knees in a straight line, with your toes resting on the floor.
4. You should feel a gentle pulling sensation in your lower back.
5. Intensify the stretch by tucking your chin toward your chest and stretching your arms forward.
6. Maintain this stretch for 20-30 seconds while breathing slowly.
7. Take a break, then reach forward more on the next repetition. Aim for 3-5 repetitions. 

4. Yoga Exercise for Sciatica - Dual Pose Exercise

The Dual Pose Exercise is the perfect stretch to relieve sciatica pain, involving a good mix of Child’s Pose and Cobra Pose.

Steps:

1. Position yourself on all fours near the edge of your bed, gripping the edge for stability.
2. For the Child’s Pose, tuck your chin to your chest and rock back, lowering your hips toward your heels.
3. Hold for 20-30 seconds, focusing on a stretch in your lower back while breathing slowly.
4. Transition to Cobra Pose. Lie flat on your stomach and prop your upper body on your elbows, keeping your hips flat.
5. Press up with your arms, raising your shoulders toward the ceiling.
6. Hold for 20-30 seconds, feeling the stretch in your lower back and legs.
7. Return to all fours and repeat Child’s Pose, aiming for 3-5 repetitions and stretching deeper each time.

For a more detailed visual guide and to follow along with our expert as you engage in these exercises, you can also click on the video below:

How to Relieve Sciatica Pain in BOTH LEGS

Can You Get Sciatica in Your Thighs or Legs

Sciatica symptoms aren’t just limited to the lower leg or lower back; your thighs can be impacted, too. Here’s how sciatica can affect your thighs and legs:

●       Pain

You can feel pain that radiates from the lower back or buttocks down the back of the thigh and leg. You can also feel it in your hamstring or calf and foot.

●       Numbness

Sciatica can also cause you to feel numbness in various parts of the leg, including the thigh, calf, or foot.

●       Weakness

Sciatica can cause weakness in your thigh muscles, the calf, or the foot, making it difficult to move the leg, walk, or perform daily activities.

●       Tingling

You can also get tingling sensations or feel like someone’s poking "pins and needles" in your thighs, calves, or feet.

●       Varying Changes in Sensation

You can experience sensory changes in various parts of your leg, including your thigh and calf muscles, depending on which nerve root is affected.

 

Can You Get Sciatica in Both Legs at Different Times?

Have you ever felt like your sciatica symptoms are shifting from one leg to another at times and thought you might just be over-assessing? Well, don't beat yourself up about it. Sciatica can affect both legs at different times due to various underlying conditions. Here’s how:

1.     Unilateral Sciatica That Shifts

Your symptoms may start in one leg due to a herniated disc but can shift to the other leg as the condition progresses.

2.     Bilateral Sciatica with Alternating Symptoms

Conditions like spinal stenosis can give you alternating symptoms, where one leg experiences pain at one time and the other leg at another.

3.     Different Underlying Causes

If you have separate issues, like a herniated disc in one leg and piriformis syndrome in the other, it can lead to alternating symptoms.

4.     Progression of a Condition

As spinal or nerve conditions worsen, symptoms may initially affect one of your legs and later the other.

5.     Compensatory Mechanisms

You might be changing your posture or gait because of pain in one leg and overusing the other one. Over time, this can cause your symptoms to shift from one affected leg to the other.

Conclusion

Now that you have gotten the answer to “Can you get sciatica in both legs?” begin exploring ways to address it before it gets worse.  Trying the exercises and best sciatica stretches mentioned above can be your best bet to reduce sciatica symptoms. 

Wait no longer. Use the video linked above and see results starting today!

 

Sources:

1. https://www.researchgate.net/publication/23387401_Sciatica_Review_of_Epidemiological_Studies_and_Prevalence_Estimates
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1895638/#:~:text=In%20about%2090%25%20of%20cases,often)%20tumours%20are%20possible%20causes.    
3. https://www.ncbi.nlm.nih.gov/books/NBK507908/
4. https://pubmed.ncbi.nlm.nih.gov/26165218/