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Nearly 40% of Americans experience sciatica at some point in their lives. It’s a condition that causes pain, numbness, and weakness extending from the lower back through the buttocks to the legs — and it has the power to interfere with your everyday life.
Your sciatic nerve runs from your lower back to your legs, and sciatica develops when that nerve gets irritated or pinched. Sciatica symptoms often come and go, but you shouldn’t have to be fearful of when the pain will strike next.
David A. Wiles, MD, and our team specialize in comprehensive sciatica care for adults of all ages. While there is no surefire way to prevent sciatica flare-ups, there are several steps you can take to minimize your symptoms and improve your well-being.
1. Exercise regularly
Sciatica flare-ups can make moving painful, but staying active is one of the best ways to prevent sciatica from acting up in the future. Regular exercise improves your flexibility, strength, and range of motion, all of which help reduce sciatica symptoms.
Strive to get at least 30 minutes of low to moderate-intensity exercise most days of the week. Take time to warm up before working out and stretch afterward. Choose low-impact exercises, such as walking, swimming, or cycling, to avoid putting additional strain on your back.
2. Maintain a healthy weight
Carrying extra weight can put added pressure on your spine and sciatic nerve when you sit and stand, which can increase your risk of suffering sciatica. If you’re overweight, work toward a healthier weight to help relieve this pressure and reduce sciatica symptoms.
Along with regular exercise, prioritize eating a balanced, nutritious diet. Talk to Dr. Wiles to learn more about achieving weight loss with a healthy lifestyle.
3. Use proper posture
Whether you’re sitting or standing, proper posture is essential for maintaining the health of your spine and sciatic nerve. When you sit, keep your feet flat on the ground and don’t cross your legs. Use a chair with good lower back support, and avoid slouching or leaning forward.
When you stand, keep your feet about shoulder-width apart and distribute your weight evenly on both feet. Avoid standing or sitting in the same position for too long, and take frequent breaks to stretch and move around.
4. Avoid heavy lifting
Lifting and straining puts extra stress on your spine — especially if you’re lifting incorrectly. Whenever you can, avoid lifting heavy objects.
If you need to do heavy lifting, learn to use proper lifting techniques. Always bend your knees, lift with your legs, and don’t overextend your arms. Avoid twisting or bending at the waist while lifting, and avoid lifting objects that are too heavy to handle safely.
5. Seek treatment for your symptoms
If you have back pain, it’s vital to find out what’s causing it so you can get treatment. Sciatica can develop on its own, but it’s often the result of a preexisting condition like a herniated disc or spinal stenosis.
Dr. Wiles and our team complete a physical exam, discuss your symptoms, and review your medical history to reach a diagnosis. In many cases, treatment for underlying conditions also helps relieve sciatica pain and reduces flare-ups.
Your treatment plan may include:
- Rest
- Pain medication
- Spinal injections
- Physical therapy
- Minimally invasive surgery
These treatments aim to reduce pain and prevent spine problems from worsening. By addressing existing conditions, you can reduce your risk of developing sciatica or experiencing flare-ups if you already have it.
Sciatica is common, but that doesn’t mean you have to live with the sharp pain that radiates through your back, buttocks, and legs. Book a consultation with Dr. Wiles and our team in Chattanooga, Tennessee, to find a treatment plan that makes a difference. Call us at 423-459-9800 or request an appointment online now.