Hello, thank you for writing in, and for giving such a clear timeline. It makes it much easier to understand what may be going on.
Pain in the lower back that travels through the buttock and down the back of one leg is a typical pattern of sciatic nerve irritation. It usually comes from stiff or strained muscles and joints in the lower back, or from a mildly irritated disc pressing on a nerve. It getting worse after you started morning walks fits this, since a body that isn't used to walking can strain tight back and hip muscles at first. Low
vitamin D can make muscles and bones more sensitive and slower to recover. That may be why the pain eased when your levels were supported and returned when you stopped. So the deficiency is probably a contributing factor, but it doesn't seem to be the whole story. The pattern of your pain matters here, and that's what I'd love to understand better.
Next Steps
A video consult would let me understand your pain in detail: whether it's worse sitting, bending or lying down, whether there's any tingling or numbness, and how your sitting hours, posture and sleep look. I'd also suggest repeating your
vitamin D and
B12 levels, since your last report was in February, and checking
calcium. Because your last supplement caused acidity, we can look at gentler ways to correct the deficiency through food, sunlight and timing, and choose the best approach for you. An in-person check by an orthopedic or physiotherapy specialist is worth considering if the pain continues for more than 2 weeks. Please get checked promptly if you notice weakness in the leg or foot, numbness around the groin or inner thighs, difficulty passing urine or stool, or pain that is severe and keeps worsening.
Health Tips
- Keep walking, but start slowly with 10 to 15 minutes on flat ground, with supportive footwear, and build up gradually
- Warm up for a few minutes before walking, and do gentle stretches for the hamstrings, hips and lower back afterwards
- Apply a warm compress to the lower back for 15 minutes, once or twice a day
- Avoid sitting for long hours, and get up to move every 30 to 40 minutes
- Sleep on a firm mattress, and try a pillow between your knees if you sleep on your side
- Avoid heavy lifting and sudden bending or twisting for now
- Get 15 to 20 minutes of morning sunlight on your arms and legs a few days a week
- Eat
vitamin D,
B12 and
calcium-rich foods: eggs, curd, paneer, milk, ragi, sesame and leafy greens, and eat them with meals to avoid acidity
- Keep dinner light, and avoid tea, coffee and spicy food, which worsen acidity
If you're worried, do book a consult and we can look at it together. Take care.