8 Bad Habits That Aggravate Sciatica

By Author: Monica Quinn
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Sciatica is more than just temporary lower back pain. It's a condition caused by compression or irritation of the sciatic nerve, which can lead to burning, stabbing pain, numbness, and weakness in the lower back, buttocks, legs, and even feet.

The causes of sciatica can range from a herniated disc to a spasm of the piriformis muscle, but symptoms are almost always exacerbated by an unhealthy lifestyle. In this article, we have gathered eight habits that can aggravate sciatica or even trigger its development. By eliminating or adjusting these habits, you can significantly reduce pain and improve your quality of life.

1. Lack of exercise
One of the biggest mistakes people make with sciatica is sitting for long periods of time or completely avoiding physical activity. Many people believe that rest is the best cure for back pain, but with sciatica, inactivity can only worsen the situation. Sitting for long periods increases pressure on the sciatic nerve, especially if you sit with a rounded back or on an uncomfortable surface. Try light exercise, walking, and stretching. Avoid sitting for long periods – get ...
... up and move around every 30–40 minutes.

2. Poor posture
Slumped shoulders and a tilted pelvis can compress the sciatic nerve or worsen existing irritation. Poor posture while standing, sitting, and especially sleeping can play a key role in the development of sciatica. Check your posture, keep your back straight, and your shoulders aligned. If you work at a desk, use an orthopedic chair and support the curve in your lumbar spine.

3. Lifting heavy weights with incorrect technique
Bending at the waist while lifting heavy objects can cause spinal injuries, especially in the lumbar region. Sudden movements or attempts to lift heavy objects without bending your legs significantly increase the strain on the intervertebral discs, which can lead to compression of the sciatic nerve. Always bend your knees and keep your back straight when lifting heavy objects. And if possible, ask for help.

4. Wearing poorly-fitting shoes
The connection between shoes and sciatica may not be evident at first glance, but ill-fitting shoes, especially those with high heels or without arch support, can affect gait biomechanics and posture. This can lead to tension in the lower back and worsen sciatica symptoms. Choose comfortable, shock-absorbing shoes with arch support. Avoid walking in high heels for extended periods.

5. Obesity
Being overweight increases the strain on the spine, especially in the lower back. The higher your body weight, the greater the pressure on the intervertebral discs, which increases the risk of sciatic nerve compression. Aim for weight loss through moderate physical activity and a balanced diet. Even a small amount of weight loss can significantly reduce the strain on the spine.

6. Smoking
Smoking reduces blood flow to the spine and contributes to degenerative changes in the intervertebral discs. Nicotine also increases inflammation, which means sciatica symptoms can become more severe and resistant to treatment. If you smoke, this is a serious reason to consider quitting. Quitting smoking will not only improve the condition of your spine but also your overall health.

7. Neglecting stretches and exercises
When sciatica symptoms subside, many people stop exercising altogether. However, a lack of regular physical activity and stretching can cause the pain to recur. Weakness in the torso, hips, and buttocks makes the spine more vulnerable. Even if you feel better, continue exercising to strengthen and stretch your back. Yoga, Pilates, and flexibility and stability exercises are very helpful. But if your condition doesn't improve, it is worth searching for "sciatica specialist near me" for proper treatment.

8. Sleeping on the wrong surface
A mattress that's too hard or too soft can aggravate sciatica pain. If your spine isn't properly supported while you sleep, it can lead to pinched nerves and morning pain in your lower back and legs.

Choose a medium-firm mattress that supports your body's natural curves. Your pillow and sleeping position are also worth paying attention to. Sleeping on your side with a pillow between your knees or on your back with a pillow under your knees is best.

Greetings, my name is Monica. I graduated from New York Medical College and work as a nurse in Queens Hospital at the moment. The thing I love the most is morning jogging, because it is a wonderful way to keep myself in tonus. I like to communicate with people who care about their health. I became a vegetarian five years ago. Now my daily menu consists mainly of vegetables, fruits and different cheeses. I am a member of water polo team and I love gardening. I like to see how huge flowers grow out of the tiny petal, it dazzles me because I love spending my time outdoors. My goal is to visit all the USA parks, and then all over the world)