Coping with Sciatica: 4 Simple Lifestyle Changes That Can Prevent Surgery

1. Keep an eye on your posture

There is a high chance you are reading this article while sitting at your desk. Your shoulders are probably bent forward, your neck is tight, and your chair lacks appropriate lumbar support. While you clearly lack comfort, you probably didn’t notice it since you’ve been sitting this way for so long.

On average, Americans spend about 11 hours a day in a sitting position, which not only affects the back but can also lead to psychological stress and an increased risk of heart disease. It is not natural for the human body to sit for long periods of time, and experts are just beginning to comprehend the negative impacts of spending the majority of our lives at our computers.

Sure, you can’t change your job simply to avoid sitting, because the vast majority of jobs today require that, but you can prevent back discomfort, neck pain, and even leg pain by simply being mindful of your posture and correcting it when you feel you start slouching. Additionally, consider changing your chair if it does not offer proper lumbar support and take frequent standing breaks to relax your back.

2. Shoot two birds with one stone by staying active

Being active and fit is good for you overall, but it is especially important if you have sciatica. First and foremost, regular exercise keeps your weight under control, which is critical for herniated disc prevention. Obesity, studies show, can wear down the outer fibers in the rear section of the discs, making patients that struggle with weight management more prone to require surgery.

Besides weight management, a good physical routine will help strengthen the back muscles, providing extra support for the spine and reducing the risk of complications.

Keep in mind, though, that some types of physical exercise may put too much of a strain on your spine. Weightlifting, for example, can lead to serious back injuries if not done properly. And, because the sciatic nerve is the largest nerve in the body and travels all the way through the lower part of your body, the chances of it getting pinched when working out is very high.

If you want to avoid back problems, stick to safe exercises such as swimming, cycling, light aerobic, walking, and jogging.

3. If you’re a smoker, now is the time to quit

You probably already know that smoking is bad for the lungs, heart, skin, and teeth, but if you need another reason to finally quit nicotine, know that your back also has to suffer due to those cigarettes.

Turns out, nicotine speeds up the degeneration of the spinal discs, leading to degenerative disc disease – another common condition that can cause sciatic pain. Additionally, it reduces blood flow, inhibiting normal circulation to the spine. You won’t experience this overnight, but in time it will be a contributing risk factor for surgery.

Even if you don’t quit smoking and happen to need surgery to tackle the source of the pain, your doctor will still recommend you quit smoking in the weeks prior to the procedure, as nicotine increases blood pressure and suppresses your body’s healing abilities.

4. Manage your stress levels

Most of the time, treatment plans only tackle the physical cause of back pain, as we tend to blame exterior factors for sciatic nerve discomfort. While it is true sciatica surfaces most frequently because of poor posture, an accident, or a bad chair, stress can also have a great impact on your back.

Have you ever noticed how your body reacts when you are under a lot of stress? Your muscles get tense, your jaw is clenched, and you feel a lot of pressure in the shoulder area. Living in constant tension does not only impact the mind, but the spine as well, becoming a contributing factor to back pain.

Kicking stress out of your life will be beneficial for both the body and the brain, so consider mediation, yoga, breathing techniques, or therapy to help tackle the issue.

In most situations, making these easy lifestyle adjustments can alleviate sciatica pain and keep it from returning. However, if the pain persists or worsens, you should inform your doctor and explore other treatment choices. Schedule an appointment with one of our Harvard-trained sciatica doctors at our Woodland Park clinic, on McBride Avenue, right next to Woodland Park Dialysis Center.