Introduction: Sciatica isn’t just an older person’s problem
Sciatica—nerve pain that travels from the lower back down the leg—is no longer confined to the elderly. In Singapore, doctors are observing more patients in their 20s to 40s presenting with sciatic pain, a trend linked to modern lifestyles that mix long hours of sitting with high-intensity training. The shift has left many surprised and seeking answers on how to prevent and treat this painful condition.
Why younger adults are affected
Two factors appear to be driving early-onset sciatica in Singapore: sedentary work and heavy, sometimes improper, exercise. Prolonged sitting, poor desk ergonomics, and minimal movement during the workday can irritate the sciatic nerve. On the other hand, intense gym routines or unfamiliar movements—especially when performed with poor form—can strain the lower back and hips, triggering sciatic symptoms even in very fit individuals.
What doctors are seeing
Clinicians such as Dr Bernard Lee and Dr Thomas Tan note that posture and core stability are crucial. They warn that the combination of long hours at a desk and infrequent breaks can lead to nerve compression or irritation. In younger patients, the underlying tissue changes may be subtle, making early signs even easier to overlook. The message from Singapore’s medical community is clear: early recognition and modification of daily habits are key to preventing progression.
Real-life experiences: from gym to clinic
The case of Mr Muhammad Zaki Saifee highlights how quickly a single workout misstep can trigger lasting pain. After months of Covid-19–related inactivity, he returned to the gym and attempted a set of dumbbell lunges. He woke the next day with searing pain that radiated from the lower back to his left calf. His experience underscores the importance of gradual progression, proper form, and listening to the body when something doesn’t feel right.
Ms Ng, another patient, emphasizes that recognizing symptoms early and seeking care promptly can prevent a minor issue from becoming a long-term problem. In both cases, professionals encouraged a combination of physical therapy, posture correction, and lifestyle adjustments rather than rushing to surgical options.
Treatment options for sciatica in the 20s–40s
Treating sciatic pain typically starts with non-surgical approaches. A tailored physiotherapy program focuses on restoring mobility, strengthening the core, and improving flexibility around the hips and spine. Pain relief may involve targeted medications or anti-inflammatories, especially during flare-ups. For some patients, targeted injections provide relief by reducing nerve irritation.
When nerve compression is severe or persistent despite conservative care, surgical options may be considered. The goal of any intervention is to relieve pressure on the sciatic nerve while preserving overall function and activity levels.
Prevention: practical steps for young adults
Experts advise a proactive approach to reduce the risk of sciatic pain in the next decade. Practical steps include: taking regular breaks from sitting, maintaining good posture, and using an ergonomic workstation; prioritizing a balanced exercise routine that strengthens the core and stabilizes the pelvis; ensuring proper technique in workouts, especially during lunges, deadlifts, and heavy resistance training; and gradually increasing training intensity with warm-ups and mobility work.
Singapore-specific guidance: how to seek help
Singaporean healthcare providers stress early intervention. If you experience persistent leg or lower back pain that worsens with movement or sitting, seek an evaluation from a clinician or physiotherapist. Early diagnosis and a structured treatment plan can shorten recovery time and reduce the risk of recurring episodes. With accessible physical therapy services and education on safe exercise, Singapore is equipping younger adults to manage sciatica effectively.
Conclusion
Being diagnosed with sciatica at a young age may be surprising, but it’s increasingly common in Singapore. By combining early medical assessment, evidence-based therapy, mindful training, and lifestyle adjustments, patients in their 20s–40s can regain function, reduce pain, and stay active without letting sciatic pain dictate their lives.
