The sciatica is a group of nerves that extend from the lower back, down the back of each leg, and into the feet. When this nerve group suffers trauma of any sort, it can lead to debilitating pain in the legs, back, hips, or feet.
This pain can come on without warning, making it difficult to plan activities or perform day-to-day functions such as housekeeping. Fortunately, there are a number of things you can do to prevent sciatica flare-ups so you won’t be bothered by them as often.
Getting regular exercise will ensure you are able to maintain a free range of motion, thereby reducing the odds that sciatica flare-ups will happen. Exercises that stretch the vertebrae in your back can be especially helpful, as pain often occurs whenever vertebrae press down on the sciatica nerve in the lower back. Many people also find that Yoga poses, such as Cow’s Face or King Pigeon, can be especially helpful.
Pay Attention to Seated Posture
Ensure good posture whenever you are sitting, as this will prevent too much pressure on sciatica nerves. When sitting, your back should be straight not bent, with your hips at approximately a 45-degree angle. You should also avoid crossing your legs, as this also tends to put pressure on the sciatica nerve on one side of the body. It also can be a good idea to prop your feet up slightly to take pressure off of your lower back.
You could find some relief by taking anti-inflammatory medication such as ibuprofen, as this tends to decrease nerve inflammation. Using hot and cold therapy to reduce swelling in the area can also be an effective way to prevent sciatica flare-ups, and can also help you manage the pain you feel during an episode.
These tips may not eliminate sciatica flare-ups altogether, but they should help to ensure they occur less often. Severe cases can often be relieved by a visit to the chiropractor.
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