Sciatica Prevention
Whether you are looking for sciatica prevention, or recovering from
sciatica, 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 Sciatica PreventionThe following are actions and activities that can help during recovery, and help prevent the sciatica returning or happening in
the first place.
- 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
At all times, try to avoid stressing your spine. Also:
- When standing for long periods, frequently adjust your position; for example raise one foot onto a step, then
a few minutes later swap feet.
- If you drive a car, use a small pillow in the small of your back
- In bed, use a small pillow underneath the affected knee when lying on your back; put the pillow between your
knees if you are lying on your side. Sleep on a firm mattress.
- Try to avoid twisting your back, especially while bending down
- Watch out if you feel you are going to cough or sneeze – brace yourself for the
shock
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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.
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