It may be difficult to prevent the onset of sciatica, but you can take some measures to help prevent a herniated disc as well as other kinds back problems that can result in sciatica.
Handling and Lifting
Mishandling and improperly lifting objects are one of the most common reasons for back injury especially at work. Knowing and following the right ways for handling and lifting objects can help prevent sciatica and other types of back problems.
- If you think you cannot lift an object, then don’t. Use equipments to easily move heavy objects from one place to another or get help from another person.
- When lifting an object spread your feet apart with one a little bit forward than the other to keep your balance. As you lift let your leg muscles take the brunt of the weight. Bend your hips, knees and back a little bit but do not squat or stoop. You also need to tighten your stomach muscles. Before lifting, your legs should not straighten up as doing so might strain your back when you begin to stand.
- The object needs to be close to your body as much as possible before and during lifting and with the heaviest part of the object nearest your body.
- Do not neat lean sideways or twist your back especially when your back is bent – Keep your shoulders level in the same direction as your hips. If you need to turn move your feet to the side you need to face.
- As you lift the object keep your head up with your face looking forward instead of looking downward at the load.
- It is better to push a heavy object rather than pulling it.
- Evenly distribute the weight– This should be the case when you carry luggage or shopping bags. Try to share the weight evenly on both sides of your body.
Sitting
Sit upright at all times on a chair that has back support that supports the small of your back. Hips and knees should be level with your feet flat on the floor. If your feet do not reach the floor, use a footstool if possible. You can use a rolled-up towel or a small cushion to bear the weight of the small of the back.
Standing
Stand upright, back straight and head facing forward. Keep your legs straight and keep even balance on both of your feet. When using a keyboard, be sure that your elbows are perpendicular to each other and that your forearms are horizontally positioned to the keyboard.
Driving
When driving keep your lower back well supported. To completely avoid twisting your head or body, position your side mirrors in a proper angle. When you need to drive a long distance, stop every hour to stretch your legs preferably by walking.
Sleeping
You need a firm mattress that properly supports your body. If you have a soft mattress, place a flat hard board or boards thick enough to properly support your whole body under the mattress. Use a pillow to support your head but not too high that it stretches your neck at a steep angle.
Exercise
The best way to prevent and lessen back pain and sciatica is to exercise. If you have chronic back pain or chronic sciatica, then you need to first consult with your doctor before embarking on any type of exercise.
Acivities like swimming or walking are good ways to strengthen the back muscles without exposing them to sudden jolt or putting any strain on them.
Pilates or yoga not only strengthens the back muscles but they also improve the muscles’ flexibility. If you are interested in these exercises, then you need to be guided by a qualified instructor.
You can also perform other simple exercises in the comfort of your own home to prevent or lessen your sciatica.
Bottom lifts – In this exercise you need to lay down with your back on the floor. Then bend the knees in a manner that your feet lay flat on the floor. Slowly then lift your bottom in the air through the tightening of your stomach muscles keeping your back straight at all times. Repeat this procedure five times.
Leg raises – Your body should lay flat on the floor with your back on the floor. Alternately lift each one off the floor while maintaining legs straight at all times. Do this five times.
Wall slides – Stand with your back against a wall with your feet shoulder-width apart. Then slowly crouch down that your knees are bent to around 90 degrees. Hold the position for 5 seconds then slide up again in a standing position. Do this procedure five times.
You can initially perform these routines one or two times a day. As your body gets used to the exercises you can progressively increase them to up to six times a day or as your back permits. These exercises can also serve as “stretching” or “warming up” exercises to prepare your back to handle daily activities at work or at home like vacuum cleaning, gardening or lifting. These exercises help prevent the development of sciatica and other back problems.
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