Tips to Cope with Sciatica

From thehearup.com

Sciatica is pain that travels along the sciatic nerve pathway – from the lower back, through the hips and buttocks, and down each leg. Most cases clear up with a treatment in a few weeks, but sometimes the pain associated with sciatica can be severe. The good news is that the following tips can help you prevent sciatica and relieve the pain.

Exercise

Exercise is an effective prevention measure and coping tip since it strengthens the abdomen and back muscles that support your spine. Even simple aerobic exercises like walking, jogging, swimming, dancing, and cycling are beneficial. Flexibility training exercises like yoga, Pilates, and tai chi are also helpful in preventing or coping with sciatica pain. Additionally, exercise is a healthy way to lose extra pounds and stay within your ideal weight; remember, being overweight or obese increases your risk of sciatica.

Avoid sitting for prolonged periods.

Staying in one position for a long time can intensify sciatica pain since it places additional pressure on the spine’s disks and ligaments. Therefore, if you have a job requiring you to sit for several hours, take frequent breaks. Set the alarm every 30 minutes to walk around and stretch; this helps take the stress off your spine. While sleeping, lie on your back and slightly bend your knees while your buttocks and heels stay flat. You can place a pillow under your knees for support; elevating your knees also takes some pressure off your spine.

Strengthen your core muscles

Although it might not seem obvious, a stronger core could improve your spinal health. Your abdominal muscles are major contributors to the stability of your spine, but the muscles in your back, sides, pelvis, and buttocks are also part of your core. These muscles need to be strong so that they support your spine. Examples of exercises that can strengthen the core muscles include yoga and Pilates. Planks and bridges are also movements that target the core.

Learn and practice proper lifting techniques

It is common for people to lift objects improperly. Although the weight can cause a herniated disk, your techniques are also important. Many people put most of the pressure on their back when the hips and legs should take the brunt of the weight. Keep your back straight when lifting a heavy object, and rise with your hips and legs. If you can’t carry the item due to its weight, find another way to move it. For example, instead of lifting it alone, find one more people to help you; this will lighten the load.

Practice and maintain good posture

It is important to pay attention to your body’s position when sitting. Many people sit for long hours and, while at it, have poor posture, doubling the impact on the spine, especially the lower back. Ensure your back is straight and keep your shoulders back when sitting or standing to take the pressure off your back. Pull your shoulders back and down as if the shoulder blades are touching to prevent slouching a. Another good practice is to stand and move around when a job requires prolonged sitting.

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