Sciatica is pain that is often felt along the path of the sciatic nerve. When you are suffering from sciatica pain, you might try to avoid all the things that can aggravate pain. Avoiding those things that cause pain will also cut the risk of sciatica symptoms. Here are five major mistakes that provoke sciatica.
Avoid bending over
Bending over to pick up something or lifting weights can increase the stress on discs, irritating the compressed nerve. That is why you must avoid bending over as much as possible.
If you don’t have any help, you can use a proper technique to pick something up from the floor: Squat, bend your knees slightly and keep your back straight. This way, minimum pressure will be exerted on the discs, and pain will not flare up.
Exercising in pain
Staying active is essential. Some exercises, specifically lifting heavy weights, can adversely affect your sciatic nerve. They aggravate sciatica pain by exerting pressure on the lower back, hips, and thighs. Moreover, poor form, excessive strain, and inadequate warm-up contribute to sciatica.
It is advised to perform stretches before exercising; they will help warm up your muscles. However, there are some simple exercises that you can perform in your bed, referred to as sciatica exercises.
- Bridges
- Pelvic tilt
- Modified plank
These exercises increase flexibility and improve muscle strength. Furthermore, they release the endorphins hormone, which interacts with the pain receptor in the brain and reduces the perception of pain.
If exercising increases pain or you experience nerve-related symptoms such as tingling or numbness, you must see a doctor.
Twisting your back worsens sciatica.
Most of us enjoy cracking knuckles and joints by twisting different body parts. However, twisting back muscles while moving forward or bending can aggravate joint muscles and the lower back.
Twisting the spine requires stretching back muscles. Overstreching worsens sciatica. Additionally, spinal injuries and lumbar region flexion lead to worsening sciatica. You must avoid twisting your back if you have symptoms of sciatica.
Walk for 10 minutes every few hours.
Sitting for long hours can irritate the sciatic nerve. While sitting for 20 minutes, get up and walk a bit. Avoid long strides and walk shorter distances. It will not only keep you active but also release the compressed nerve. A comfortable chair that supports the spine is appropriate for sitting, and avoid sitting on a soft couch, which is not supportive.
Avoid wearing high heels.
High heels are not your best partners out of all your footwear. They do not support your feet and force your pelvis into an unnatural position. The footwear that does not provide cushiony support is also a trigger point of sciatica.
If you don’t want to worsen sciatica, then opt for shoes that are comfortable and provide support to your feet.
When to see a doctor?
When your symptoms start getting worse, you must seek medical attention.
- Difficulty in walking
- Sharp tingling sensation
- Bowel incontinence
Your doctor will prescribe you medicine for pain relief. Incorporating some exercises with the medicine will provide long-term relief, and your condition will improve.
KKT Orthopedic Spine Center provides noninvasive and non-medicinal treatment for sciatica.