Sciatica occurs when a nerve in the back becomes pinched. Causes include slipped discs, bone spurs, and spinal narrowing. Oftentimes, the condition causes lower back pain, which can also radiate to the hips and down the leg. Discover what you can do to control the symptoms of sciatica along with what to avoid below.

Do:

Stretch throughout the day. 

There are several gentle stretches you can try to alleviate tension and reduce lower back pain caused by sciatica. For example, get on your back and draw one knee into your chest. Hold it for several seconds before repeating on the opposite side.

You can also perform a gentle twist. Lie on your back and drape one leg over the side of your body, keeping the opposite shoulder pinned back on the ground. Perform this for about one minute on each side, completing about three or four sets.

Use heat therapy.

Some people find their sciatica pain is reduced when they apply warmth. A heating pad applied to the source of pain may bring relief, but you might also try taking a hot shower. Consider running a warm bath, which can be especially soothing before bedtime.

Alternating heat and cold therapy could also alleviate discomfort, so try incorporating ice packs to your routine if heat alone isn’t working.

Don’t:

Stand or sit for too long.

Remaining in one position for too long can aggravate sciatica. If you work at a desk, make a point to take hourly breaks to get up and stretch. On the other hand, take a seat when you can if you work on your feet. Be mindful of sitting in the car for too long — plan to take breaks at rest stops if you’re traveling long distances.

Practice poor sleep habits.

Sleep is an overlooked contributing factor for sciatica. Everything from an unsupportive mattress to poor sleep posture can exacerbate the lower back pain. Help keep aches at bay by choosing a firm sleep surface to support proper spinal alignment. You might also try sleeping with your knees elevated to take extra pressure off the spine.

Whether you have sciatica or another form of back pain, Stroud Chiropractic Clinic can help. Specializing in addressing persistent discomfort, Dr. Stroud has been serving the Archdale, NC, community for more than three decades and offers convenient same-day appointments for patients. Schedule your free consultation by calling (336) 434-2107 or see the clinic’s full list of services online.