Many people who experience sciatic pain don’t realise that some of their everyday habits may be contributing to their ongoing symptoms and discomfort.
Sciatica refers to a condition where you may experience a combination of symptoms including low back pain, pain radiating down the back of one or both legs, shooting pains, numbness, tingling, or muscle weakness in one or both legs. In very severe cases, it can even cause foot drop.
Sciatic pain follows the path of the sciatic nerve – the largest nerve in the body – and often runs from the lower back, through the hips and buttock area, down the back of the thigh, and sometimes all the way to the calf and foot. The sciatic nerve can become irritated due to reduced space in the lower spine, tight muscles, or disc injuries that place pressure on the nerve.
The good news is there are some small changes you can make in your daily life that may help manage sciatic symptoms.
5 Habits That May Worsen Sciatic Pain
1. Prolonged Sitting
Spending long hours sitting each day puts a lot of pressure on the lower back and causes the lumbar spine to flex forward instead of maintaining its natural curve. When this happens, the spinal nerves can become irritated and the surrounding muscles tight and stiff.
You can combat this by taking regular breaks from sitting – stand up, stretch, move around the office, or take short walks if you’re driving for extended periods.
2. Poor Lifting Technique
Bending and twisting at the waist, especially while carrying weight, can overload the joints of the lower back and leave them sore. The best way to protect your spine is to bend at the knees, keep your back in alignment, and use your glute muscles to power yourself up from a bent position.
3. Poor Posture
Slouching or maintaining poor posture throughout the day adds excess pressure and tension to the spine, which can place extra load on the sciatic nerve and worsen symptoms.
Aim for good posture as much as possible, and ensure your workspace is set up ergonomically to support you.
4. Sleeping Position
Your sleeping position is important, as we spend hours in the same posture each night. Sleeping on your stomach or flat on your back can increase pressure in the lumbar spine and worsen sciatica symptoms.
The best sleeping position for spinal alignment is on your side with a pillow between your knees to help keep the spine and pelvis neutral – giving your nerves more space to function freely.
5. Standing for Long Periods
When standing for too long, it’s easy to slouch or over-extend the lower back. Prolonged standing also places added stress through the lower back and hips.
Try to alternate between standing, sitting, and walking so you’re not in one position for too long.
Final Thoughts
Chiropractors often see patients with sciatica, and many of their daily habits are similar to those listed above – contributing to their ongoing symptoms. Sciatica can be complex, and it’s rarely caused by just one factor. A combination of habits, muscle tension, and restricted joint motion may all play a role.
Chiropractic care may include spinal adjustments, stretches, and ergonomic advice to help free up the lumbar spine, improve function, and reduce pressure on the sciatic nerve.
Contact us at Total Health Chiropractic or speak with your trusted health professional for more information on how to keep your body well while working hard.
Total Health