Ways To Avoid Sciatica

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Ways To Avoid Sciatica

The sciatic nerve is the longest nerve in your body. It runs from the back of your pelvis, through your buttocks and all the way down both legs and ends at your feet. When the sciatic nerve is compressed or irritated, it can cause pain or numbness. There may even be a tingling sensation that radiates from your lower back that travels down your leg to your foot and toes. Some people experience weakness in their calf muscles and in the muscles that move their foot and ankle. Sneezing, coughing or sitting for long periods of time can make matters worse and even unbearable to tolerate.

The pain usually affects the buttocks and legs much more than it does the back yet the ‘hunched over’ stance is very common for people suffering from sciatica. Your chiropractor has very effective treatments for sciatica pain. Early treatment can prevent long-term effects.

There are proper techniques for doing very basic things such as sitting for long periods and for lifting objects that can help prevent recurrence.  Being mindful of sleeping positions and posture throughout the day is also important. Remember that stretching is always a good idea before and after workouts and for keeping the body limber!

Preventing Sciatica

You can minimize your risk of sciatica with good posture, good lifting habits and incorporating exercise and stretching into your daily routines. Simply being aware of sitting properly and to always bend at the knees when lifting can prevent sciatica, too.

Correct sitting position:

  • Sit up with your back straight and your shoulders back. Your buttocks should touch the back of your chair.
  • All three normal back curves should be present while sitting. A small, rolled-up towel or a lumbar roll can be used to help you maintain the normal curves in your back.
  • Distribute your body weight evenly on both hips.
  • Bend your knees at a right angle. Keep your knees even with or slightly higher than your hips – use a foot rest or stool if necessary – and your legs should not be crossed.
  • Keep your feet flat on the floor.
  • Try to avoid sitting in the same position for more than 30 minutes.
  • At work, adjust your chair height and work station so you can sit up close to your work and tilt it up at you. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed.
  • When sitting in a chair that rolls and pivots, don’t twist at the waist while sitting. Instead, turn your whole body.
  • When standing up from the sitting position, move to the front of the seat of your chair. Stand up by straightening your legs. Avoid bending forward at your waist. Stretch when you are upright.

Correct lifting position:

  • If you must lift objects, do not try to lift objects that are awkward or are heavier than 30 pounds.
  • Before you lift a heavy object, make sure you have firm footing.
  • To pick up an object that is lower than the level of your waist, keep your back straight and bend at your knees and hips. Do not bend forward at the waist with your knees straight.
  • Stand with a wide stance close to the object you are trying to pick up and keep your feet firm on the ground. Tighten your stomach muscles and lift the object using your leg muscles. Straighten your knees in a steady motion. Don’t jerk the object up to your body.
  • Stand completely upright without twisting. Always move your feet forward when lifting an object.
  • If you are lifting an object from a table, slide it to the edge to the table so that you can hold it close to your body. Bend your knees so that you are close to the object. Use your legs to lift the object and come to a standing position.
  • Avoid lifting heavy objects above waist level.
  • Hold packages close to your body with your arms bent. Keep your stomach muscles tight. Take small steps and go slowly.
  • To lower the object, place your feet as you did to lift, tighten stomach muscles and bend your hips and knees.
By |2017-06-27T14:43:39+00:00October 28th, 2016|Chiropractic Care, Health, info, Lifestyle, Pain|0 Comments

About the Author:

Dr. Innaimo opened his first practice in Waterbury in 1982. After practicing for 5 years and gaining an enormous amount of experience helping patients, he moved his practice to its current location in Watertown. Because Dr. Innaimo treats each patient as a whole rather then just addressing their individual symptoms, many people find that they not only recover from their ailments quickly but also eradicate the underlying problems providing long lasting results. Our truly holistic approach in treating a patient involves body structure, biochemistry and emotions. We take the additional time to really work with patients for effective results. In over 900 cases of Dr. Donn Innaimo’s patients, over 90% experienced significant relief when following our recommendations. That is why patients travel from all over Connecticut to visit Dr. Innaimo. In addition to providing pain relief through chiropractic, Dr. Innaimo has many unique treatment therapies including Acupressure, Percussive Therapy, Nutritional Consultation, Pregnancy & Pediatric Chiropractic, Chronic Headache Relief, Sciatica Relief and More!