How to Find Real Relief of Your Sciatic
When you have problems with your sciatica, taking strides to keep your back in good health should
become part of your everyday routine. This goes beyond taking an anti-inflammatory or pain pill when flare ups
The real relief
from sciatica pain comes when you make changes in your life to keep the muscles in your back
Today, many people
find relief through stretching and exercise,
and is my recommended first approach.
But it is very
important to see your health care professional about which stretches and exercise routines will work best for you.
Plus, your health care provider will be able to rule out any other serious problems that might be causing your
Stretching that will offer you relief from your sciatica symptoms
should target the muscles that cause the pain because they are tight and inflexible.
The sciatic nerve
runs right through certain muscles in the back and legs. When these muscles are tight, they compress the sciatic
nerve, which is what causes your pain. Your health care provider will also be able to give you advice on an
exercise routine that can be tailored to address the underlying cause of your sciatic pain, such as a lumbar
herniated disc or spinal stenosis.
In addition to an exercise routine, you
should minimize everyday stress on your lower back in order to avoid sciatica flare
This includes using appropriate
ergonomics while lifting, and maintaining good posture.
Use good posture for
sitting, standing and lying down
In order to maintain good posture while
you’re sitting, you should make sure that your lower back is supported. Being able to lightly rest your back on the back
of your chair when you’re sitting will help. You don’t want to sit too straight or lean too far
You could also improve your sitting
posture by getting a footrest to bring your knees to the same level or a little higher than your
hips. Make sure your head is
not leaning too far forward in an attempt to see what you’re working on.
Have your reading material at a
position or height where you can read it easily without bending over. You should also adjust the height of your
computer screen so that you can look at it straight on, not angled and not too low.
To maintain a healthy back, you also
should avoid sitting or standing for long periods of time. Take frequent breaks from prolonged sitting every thirty to sixty
minutes. If you do need to stand for long periods of time, you can
periodically shift your weight from one foot to the other, and if possible, keep the resting foot a little elevated
on a box or a curb.
Try to avoid lying on your
stomach as you sleep. This position puts unnecessary stress on your muscles, ligaments, and
disks. If you can’t sleep
without lying on your stomach, try putting a pillow under your hips to keep your spine
When sciatica problems are a part of
your life, it is essential to find a permanent relief from your pain by taking the steps to care for your lower
back during the day.