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Sciatica can feel like a relentless, nagging pain that disrupts your day and keeps you up at night. Fortunately, certain lifestyle habits can significantly improve sciatica symptoms. And just as importantly, some habits may exacerbate your sciatica.
Coastal Spine in Mount Laurel, Sewell, Galloway, Wall, and Vineland, New Jersey, offers advanced treatments for painful spinal conditions that limit your mobility, including sciatica.
Our patient-focused care also incorporates healthy, back-friendly habits that protect your spine at home and work.
Here’s our checklist for habits that can help sciatica and those that can make it worse:
Habits that help
Staying active – but moving smartly
Movement is medicine for most people with sciatica. Gentle walking, swimming, or low-impact aerobic exercise increases blood flow and helps reduce inflammation around the nerve.
While you’re at it, avoid prolonged rest — lying around too much can exacerbate symptoms.
Tip: Start with 10-15 minutes of walking per day, and gradually increase the time.
Practicing good posture
Slouching, hunching, or leaning to one side can compress the spine and irritate the sciatic nerve. Whether you’re sitting at a desk or standing in line, aim to keep your spine aligned and your shoulders relaxed.
Tip: Sit with your feet flat, knees slightly below hip level, and avoid crossing your legs.
Strengthening core and back muscles
Strengthening core muscles helps reduce pressure on your lower back, where sciatica typically begins. Physical therapy or guided exercises that target your abdominal, gluteal, and lower back muscles can help alleviate symptoms.
Tip: Planks, bridges, and bird-dog exercises are great starting points.
Stretching regularly
Piriformis syndrome, which affects the muscles connecting the upper thigh to the lower back, is another cause of sciatica. Stretching the piriformis muscle and hamstrings can ease pressure on the sciatic nerve. Simple daily stretches can improve flexibility and reduce pain.
Managing stress
Chronic stress can tighten muscles and increase pain sensitivity. Relaxation techniques such as deep breathing, meditation, or yoga can help manage stress and reduce sciatica symptoms.
Habits that can make sciatica worse
You may notice worsening symptoms with:
Prolonged sitting
Spending hours on the couch, at your desk, or behind the wheel puts pressure on the lower spine and sciatic nerve. Even “comfortable” positions can aggravate symptoms over time.
Fix: Set a timer to stand or walk around for five minutes every 30-60 minutes.
Poor lifting technique
Bending at the waist and lifting heavy objects with your back (instead of your legs) can trigger or worsen a sciatica flare-up.
Fix: Bend at the hips and knees, keep the object close to your body, and avoid twisting as you lift.
Wearing unsupportive footwear
High heels and flat, unsupportive shoes can throw off your posture and strain your spine.
Fix: Opt for supportive footwear with cushioning and good arch support.
Ignoring your body’s signals
Pushing through pain can make things worse. Pain is your body’s way of telling you something’s off.
Fix: Take breaks, rest when needed, and schedule a doctor’s visit if pain persists.
Ready to move beyond sciatica?
Incorporating healthy habits into your daily routine can help reduce pain, improve mobility, and avoid unnecessary treatments or surgery. If you struggle with sciatica or are unsure where to start, schedule a visit with Coastal Spine today.
We start with a thorough evaluation to identify the underlying cause of your symptoms and develop personalized treatment plans that may include physical therapy, targeted injections, and other nonsurgical solutions for long-lasting relief.
