Painful and debilitating, sciatica is caused by irritation to the sciatic nerve. Damage to the spinal column is a common cause of sciatica: unfortunately, once harm has been sustained to the back, there is a tendency for sciatica to reoccur. To reduce the chances of sciatica coming back (or occurring for the first time), we recommend these five actions, which research shows can significantly reduce your sciatica risk.
1. Keep moving
Exercise strengthens the muscles surrounding the spine, helping to protect the vulnerable vertebrae and discs from damage. Even gentle exercise, completed regularly, can have a beneficial effect.
2. Improve posture
Slumping in front of the screen, stooping when walking or sleeping on a mattress that doesn't offer the support you need can all leave the sciatic nerve vulnerable to damage. Making a conscious effort to keep a natural curve in the spine, sit upright and keep your head up when you walk can all help create a more natural, beneficial posture.
3. Lift correctly
Even light weights can cause back damage if they're not lifted correctly. Top tips for correct lifting include:
- Be realistic about how much you can lift: if in doubt, use specialist lifting equipment or enlist further assistance.
- Keep a straight back: use the legs to provide the power for the lift, rather than the back.
- Make sure you have planned the route you will take whilst lifting, reducing the risk of trip or slip hazards.
- Lift within your capabilities: it's better to make lots of trips with smaller loads (for example, when unloading shopping), than make one trip fully loaded.
- Try and distribute weight evenly when lifting.
- Avoid twisting or turning whilst carrying a weight.
4. Lose weight
Excess weight puts unnecessary strain on the back. If you are overweight, losing a few kilos will enhance back health, as well as having a number of other well-being benefits.
5. Well-designed furniture
A supportive mattress, appropriately designed desk chair and surfaces at the right height can all help to encourage good posture, protecting the back from harm.
For further advice on back health, or to discuss treatment options for sciatica, please get in touch.
