Sciatica Prevention and Recovery from Sciatica

  Whether you are recovering from sciatica, want to prevent it coming back, or simply want to avoid ever having it in the first place, there are some fairly simple things you can do.

If you have had treatment for sciatica of any type, you should follow the instructions given by your health professional if you want the best sciatica recovery time. Usually the sciatica pain will go away in a few weeks (sometimes in days, sometimes in a few months); but note that sometimes the sciatica will remain to some degree, and can sometimes become disabling.

Let's have a look at what you can do to help you to recover from sciatica, and to try to prevent it happening in the first place.

Simple Steps to Prevent Sciatica

• Follow your health professional's instructions, including any specific sciatica exercises they have suggested.
• Sit in a way that supports your spine's natural curve and allows your feet to rest flat on the floor. Avoid sitting for prolonged periods of time, and sit up straight (don't slouch!). Make it a point to get up and walk around often, even if it's just to get a glass of water. Any chair should not press into the back of your thighs or knees. Use a small cushion, pillow, or rolled towel to support your lower back and maintain its natural curve.
• Don't sit cross-legged; this puts pressure on the sciatic nerve.
• Lift heavy objects correctly: hold the object close to your body, and lift it with a straight back. Don't lift heavy objects when you are tired – you may move awkwardly and trigger another attack.
• Regular sciatica exercise is good, especially to strengthen the muscles that support your spine; target the muscles in the abdomen and low back. Gym equipment such as exercise bike, treadmill, etc are ideal, as is “normal” cycling outdoors
• Maintain a healthy weight and diet
• Stop smoking (stop smoking anyway!)
• Reduce alcohol intake
• Don't sit on a fat wallet in the back pocket of your trousers (honestly!)
• Get enough rest, but not too much! (Excessive bed rest is counter-productive; and for your sciatica, bed type is not important).

Avoiding Sciatica in Everyday Life

Outlook

While sciatica can be very painful, it is rare that permanent nerve damage (tissue damage) will result. Most sciatica pain symptoms arise because of inflammation and will get better within a few months. Have a look at some books to understand more about recovery from sciatica.