Leg Numbness: Causes and Remedies for Long Sitting

Q: Leg Numbness: Causes and Remedies for Long Sitting

Hello, Xiao Ke： Based on the symptoms you described, it is suspected that you have a lumbar disc herniation, which is compressing the nerves in the lower back, leading to pain, numbness, or radiating pain in the lower limbs. <br>The most common affected areas are between the four

Numbness and tingling in the left foot?

Hello Doctor: For the past few weeks, I have been experiencing numbness in my right calf extending to my toes, as well as soreness behind my knee radiating up to my thigh.
These symptoms occur almost daily.
I have been sitting for 12 hours a day for the past two months.
Could this be related to prolonged sitting? Additionally, would moderate exercise and massage help improve my condition?

Xiao Ke, 20~29 year old female. Ask Date: 2005/11/21

Dr. Xu Zhenrong reply Rehabilitation

Hello, Xiao Ke: Based on the symptoms you described, it is suspected that you have a lumbar disc herniation, which is compressing the nerves in the lower back, leading to pain, numbness, or radiating pain in the lower limbs.
The most common affected areas are between the fourth and fifth lumbar vertebrae or between the fifth lumbar vertebra and the sacrum (i.e., L4-5 and L5-S1).
There are two age groups where this condition is more likely to occur: one is between the ages of 20 and 30, usually due to intense physical activity or poor posture; the other is between the ages of 40 and 50, typically due to degenerative changes in the lumbar spine.
Symptoms of lumbar disc herniation typically begin with lower back pain, followed by pain and numbness that radiates from the buttocks, along the outer thigh, and down to the outer calf and foot, following the distribution of the sciatic nerve, commonly referred to as sciatica.
This condition can lead to intermittent claudication, and most individuals experience it unilaterally, with only a minority experiencing symptoms in both lower limbs.
Sometimes, activities such as coughing, sneezing, using the restroom, sitting, standing, or leaning forward can exacerbate the pain, as these actions place additional pressure on your nerves.
Generally, rest, posture adjustments, or shifting your center of gravity can improve symptoms.
For mild to moderate symptoms, it is recommended that you consider conservative treatment and medication.
Conservative treatment may include local heat application and strengthening of the back muscles, and back support devices can be used if necessary.
Medication may involve anti-inflammatory pain relievers or muscle relaxants to alleviate symptoms.
However, it is still advisable for you to visit a rehabilitation clinic for further examination and treatment by a physician and professional physical therapist to help relieve your symptoms.
Wishing you a speedy recovery.

Sincerely,
Hsu Chen-Jung, Taipei Hospital, Ministry of Health and Welfare

Reply Date: 2005/11/21

More Info

Leg numbness and discomfort, especially when associated with prolonged sitting, can indeed be a common issue. Your symptoms of numbness in the right calf and toes, along with pain behind the knee and into the thigh, suggest that you may be experiencing nerve compression or irritation, which is often exacerbated by long periods of immobility.

Causes of Leg Numbness
1. Nerve Compression: Sitting for extended periods can lead to compression of the nerves in the lower back or legs. The sciatic nerve, for example, can be affected by prolonged sitting, leading to symptoms that radiate down the leg. Similarly, the peroneal nerve, which runs near the knee, can become compressed, causing numbness in the foot and toes.

2. Poor Circulation: Remaining in a seated position for long hours can impede blood flow to the legs, resulting in numbness and tingling sensations. This is particularly true if your posture is poor or if your legs are crossed.

3. Muscle Tension: Tight muscles in the hip, thigh, or lower back can also contribute to nerve compression, leading to discomfort and numbness.
4. Underlying Conditions: Conditions such as herniated discs, spinal stenosis, or peripheral neuropathy can also cause similar symptoms. If you have any underlying health issues, these could be contributing factors.

Remedies and Prevention
1. Regular Breaks: It is crucial to take regular breaks from sitting. Aim to stand up, stretch, or walk around every 30 to 60 minutes. This can help relieve pressure on the nerves and improve circulation.

2. Stretching and Strengthening Exercises: Incorporating stretching exercises for the lower back, hips, and legs can alleviate muscle tension and improve flexibility. Strengthening exercises for the core and lower body can also provide better support for your spine and reduce the risk of nerve compression.

3. Proper Ergonomics: Ensure that your workstation is ergonomically designed. Your chair should support your lower back, and your feet should rest flat on the floor. Consider using a footrest if necessary. Adjust your chair height so that your knees are at or slightly below hip level.

4. Posture Awareness: Maintain good posture while sitting. Avoid crossing your legs and try to keep your back straight. Use a cushion or lumbar roll to support your lower back.

5. Massage and Physical Therapy: Regular massages can help relieve muscle tension and improve circulation. If your symptoms persist, consider consulting a physical therapist who can provide tailored exercises and treatments to address your specific issues.

6. Hydration and Nutrition: Staying hydrated and maintaining a balanced diet can support overall nerve health. Certain vitamins, such as B vitamins, are essential for nerve function.

7. Consult a Healthcare Professional: If your symptoms persist despite these measures, it may be wise to consult a healthcare professional. They can perform a thorough evaluation, which may include imaging studies or nerve conduction tests, to determine the underlying cause of your symptoms and recommend appropriate treatment.

In summary, your symptoms are likely related to the prolonged sitting and can be managed with lifestyle changes, regular movement, and possibly professional guidance. By addressing your sitting habits and incorporating movement into your daily routine, you can significantly reduce the likelihood of experiencing leg numbness and discomfort.

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