Stage 1: Sitting and lying
When suffering from a debilitating and painful bout of sciatica, advice to ‘keep active’ can seem far-fetched, if you are currently doubled over with back pain only the gentlest of movements are even possible. So you must look instead at your sedentary habits. Many sufferers find that the worst pain comes while seated. It is a good idea to temporarily avoid sofas and soft armchairs at this stage, and replace them with hard, straight-backed chairs. If the mattress you sleep on is very soft, consider replacing it with a firmer one.
Stage 2: Gentle exercise
Sciatica pain almost always subsides after a period of time, especially if the stage 1 advice above is followed. But if you return immediately to your former lifestyle without making any changes, sciatica is very likely to return. So here you must capitalise on this pain-free window by introducing some gentle exercise into your routine. Swimming is a great low-impact all-round exercise but can be a hassle depending on your access to a pool. Walking is also an excellent option and is much more accessible for most people. Whatever form of exercise you choose, there’s no need to overdo it, just moving on a regular basis will suffice for now.
Stage 3: Mobility exercise
Once you are walking, swimming or doing some other form of gentle exercise on a regular basis, this alone helps a lot to prevent the return of sciatica. But since you are doing so well, why not look into something a bit more advanced? Regular training in an activity designed to increase strength and flexibility, if done properly, is your best option for preventing sciatica returning. The options for this type of training are vast, ranging from yoga to weight lifting. Find something you like the sound of, and give it a try!
https://www.sciatic-relief.com/the-3-stages-of-sciatica-recovery/
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