Coping with Sciatica

Sciatica is one of the most common but misunderstood types of pain. Up to 40 percent of people will develop this condition during their lifetime, and it becomes more common as they get older. Sciatica is often confused with back pain, but the two are different. The pain originates from the sciatic nerve and usually goes away on its own within a few hours or days. However, some attacks can last for weeks or months. Fortunately, there are many things you can do to prevent sciatica and reduce pain.

Increase exercise

Exercise is an important way to prevent or help reduce sciatica pain. Consider the following types:

Aerobic exercise

If you already have sciatica, you can walk, run, swim, bike, dance, and do other activities that increase your heart rate without causing more pain.

Strength training

Exercises performed with heavy or heavy body weight or isometric exercises involving non-muscular movements.

Flexibility Training

Yoga, Tai Chi, Pilates and similar activities that increase flexibility and strength.

Flexibility training

yoga, tai chi, Pilates, and similar activities that increase both flexibility and strength.
Any exercise that you truly enjoy and do regularly will benefit you. So try something new, return to an old favorite, or both.

Strengthen your core

It may not be clear whether a strong core can heal the spine. However, although important in the stability of the spine, your core is more important than your abdominal muscles. The back, side, pelvis and hip muscles are also part of the core. Strengthening all of these muscles helps support your spine.

Many types of exercise, including yoga and pilates, can strengthen muscles. For example, planks and bridges are exercises where the goal is important.

Avoid sitting for long periods

Sitting for long periods of time can cause stress on the discs and ligaments in the lower back. If your job requires you to sit a lot, take frequent breaks or try a standing desk. The less the better.

Manage your weight

Being overweight or obese increases the risk of sciatica. People with sciatica and obesity heal more slowly. From where? Weight gain puts pressure on the spine and can cause a herniated disc. Even a small amount of weight can reduce pain and stress on your spine.

Practice good posture

My mother is right; This is not good for you. But you don’t need to walk around the room with a book on your head to practice well. Please follow these instructions:

Pay attention to your posture while standing or sitting.
Pull your shoulders back and back to prevent slouching. Consider your shoulder blade touch.
If you work in front of a computer, take regular breaks. Position the monitor so you can view it without tilting your head or leaning back.