Sciatica typically occurs from a herniated disc or narrowing of the spinal canal. These actions can cause sciatic pain that begins in the lower back and travels down the legs. Although preventing sciatica generally goes hand-in-hand with preventing spine disorders or condition, there are some health factors, like age or a history of poor spine health, that could increase a person’s risk. Nevertheless, patients should start paying attention to their body mechanics. Studies over the years have indicated body movements and certain positions could increase your risk of sciatica.
Four things patients should keep in-check throughout their day includes: posture, sitting position, lifting technique and sleeping. You may be thinking that of course you know how to sit, it’s not hard after all. However, we do develop poor habits that may not affect us in the short-term, but could give us problems like sciatica in the long-term.
Posture: Having good posture allows the nerves to move freely through the legs and lower back. When standing, make sure your head is not hanging forward. Keeping your head straight also helps naturally bring your shoulder back. A popular method is to pretend someone has attached a string to your chest and is pulling your chest up. This helps in a seated position as well, which we’ll talk about next. Overall, make sure your body is in alignment from head to toe.
Sitting: People like to slump over in their chairs, especially if they have to sit for longer periods of time at work. An easy posture fix is to bring your buttocks to the back of your chair. This causes the back of your chair to push your spine into place. If you have to move your position, twist your entire body instead of bending your waist.
Lifting: Lifting could be one of the easiest ways to damage the sciatic nerve. When bending over, keep your feet apart and bend at the waist. Do not lock your knees. Avoid sudden movements and do not twist with heavy objects in your hands.
Sleeping: It’s weird to imagine sleeping can help prevent sciatica. Everyone falls asleep in different positions, but there are some universal ways to protect your sciatic nerve at night. For example, you could try to put the pillow under your head only – not your shoulders. Also, make sure your mattress or box spring is not worn out. If it’s developed a sinkhole where you usually sleep, your back could be curving in a dangerous position all night.
Sciatic nerve damage resulting from a herniated disk can cause long-term pain that may not go away without intervention from pain specialists at Southwest Spine and Pain Centers. Our treatments include injections, drug therapies and many more. If you or someone you know has lower back pain, make an appointment to see if sciatica is behind it.
If chronic pain is impacting your life, don't wait to schedule an appointment at Southwest Spine and Pain Center. With multiple locations across the state of Utah, the pain management specialists at Southwest Spine and Pain Center are dedicated to helping those who suffer from chronic pain live the life they want to! To schedule an appointment, visit our locations tab!
The advice and information contained in this article is for educational purposes only, and is not intended to replace or counter a physician’s advice or judgment. Please always consult your physician before taking any advice learned here or in any other educational medical material.