Sciatica is often used to describe back pain arising from pressure placed on the sciatic nerve. Flare-ups can come out of nowhere and be debilitating. It’s important to understand causes so you can manage the pain while you address the issue. Here are a few of the most common and how you can avoid flare-ups.

Common Triggers for Sciatica Flare-Ups

1. Poor Posture

Slouching puts tremendous stress on your spine, drawing it out of alignment. The longer you’re out of alignment, the more stress you’ll place on your lower back. The resulting tension and irritation can then put pressure on the sciatic nerve and create pain.

Try to be mindful of your posture—stand up straight with your head level over your spine. Press your shoulders back and avoid slumping over when you’re standing or sitting. Purchase an ergonomic chair for the office that provides lumbar support. You should keep your eyes level with the computer screen and adjust the chair height, so your knees bend at a 90-degree angle.

2. Bending & Lifting

Many back injuries result from picking up heavy items with your back rather than your legs. The strain you place on your body can cause sciatica pain, muscle strains, and other back injuries. When you lift, squat down to pick up the object. Keep your spine straight and lift from your knees. If you’re having trouble, ask for help.

3. Not Getting Enough Activity

Obesity and a sedentary lifestyle are often tied to sciatica pain. Without enough movement, your core muscles will weaken and place additional strain on your spine and lower back as they struggle to support more weight. Pay attention to bad habits and start exercising. Aim for workouts at least four days each week and perform a combination of weight-training and aerobic exercise. Throughout the day, avoid sitting for extended periods—stand up, stretch, and walk around before returning to the couch or desk.

4. Sitting With Large Items in Your Back Pocket

Sitting with a thick wallet, a large key ring, and other items in your back pockets for extended periods will aggravate the muscle on top of the sciatic nerve and create pain. You can avoid this by not carrying these items in your back pocket. Shift them to a front pocket or store them nearby until you stand again.

If back pain is an ongoing issue, the team at Back to Health Chiropractic will help. This Florence, KY, practice addresses many conditions, including back and neck pain, herniated discs, shoulder injuries, and chronic pain. You can explore the scope of services on their website or call (859) 746-2222 to schedule an exam. Connect on Facebook to receive more health tips.