More than 80% of American adults will experience back pain and one of every three sufferers say it interferes with their activities of daily living.
This not only affects their ability to be active in sports and recreation but can interfere with family relationships, work, sleep, health and overall wellbeing.
Many of those suffering from back issues are dealing with sciatica pain but can’t find an effective way to relieve their discomfort.
Keep reading to learn 7 effective tips for dealing with sciatica
Proactively Dealing with Sciatica
One of the best ways to deal with back pain is to do your best to prevent it in the first place. This, of course, isn’t always possible but you can be proactive about having the healthiest back possible.
This requires not only taking care of your back but also making healthy choices for your overall wellbeing. Stress, dehydration, muscle strains, improper posture, falls and problems with balance can all cause injury or discomfort to the back.
Eating a well balanced healthy diet and staying properly hydrated can make a big difference in how you feel and the available resources your body has to cushion and move your body in general.
You’ll want to make sure you stretch before physical activity and that you pay attention to your posture when standing, sitting or just laying back watching a movie.
Another way to proactively take care of your back is to ensure you bend, lift and carry things properly. Any straining, pulling, pushing, and lifting heavy or awkward objects can cause damage and leave you in pain for weeks or months to come after just one wrong move.
No matter how proactive you are, back pain happens for many of us and that means you need more help to relieve the pain when it does, not just tips to avoid it.
Stretch and De-Stress
Stretching throughout the day, especially before lifting something or other physical activity can help relieve pain.
Many people find lying on their back on the floor with one leg straight while the other is raised and bent at the knee. Then turning so the bent leg crosses over the body and touches the floor on the opposite side.
There are several stretches that can help relieve lower back and sciatica pain.
Yoga and other stress-relieving activities are also known to have great results in reducing pain for those with sciatica issues though it is always advisable to seek medical attention for proper diagnosis and to ensure there is nothing more serious going on that requires treatment.
Seeking Medical Attention
The majority of people who have been dealing with sciatica for a while now, have already sought medical attention to be diagnosed and receive treatment or a magic pill for recovery. Unfortunately, they also know that it doesn’t always work that way and sciatica can be an ongoing chronic issue for those who experience it.
It is important if the pain is new or has changed in some way that a healthcare professional assess the pain and condition to ensure there is no new medical condition or process going on that requires attention.
Some causes of sciatica that may require medical attention include:
- Herniated or bulging discs
- Spinal Stenosis, Spondylolisthesis, or tumor
- Ankylosing spondylitis
- Spinal injury
There are many other reasons that may not need monitoring by a medical professional on a regular basis but you should always rule out anything serious and seek help to deal with the symptoms and discomfort you’re experiencing.
Inner Strength to the Core
Strengthening your core can be one of the most beneficial goals you set when dealing with sciatica. Your back, pelvic, abdominal and buttocks are the core muscles that are going to support and strengthen your spine.
The stronger they are, the better your spine will feel when you are active or when you have stints of inactivity such as sitting at a desk all day.
If you do spend long periods of time sitting or standing in one position, or doing repetitive actions throughout the day it is important that you take breaks and walk away for a few minutes so that you can stretch and strengthen your muscles and spine while giving them a rest from the same repetitive motions throughout the workday.
Exercise for Dealing with Sciatica
There are many benefits to various types of exercise for your back health. If you are in pain and mobility is difficult you may benefit from choosing aquatic activities to take the pressure off of your joints and muscles while allowing easy movement.
Soaking in a hot tub or perhaps having a bath filled with warm water and Epson salts or essential oils may relax tense sore back muscles. CBD oil is also an option that many have decided to learn more about and had success with for sciatica and many other conditions.
Aerobics, strength and flexibility activities are all beneficial for back health. Each provide a different positive result for your sciatica.
Be active when you can in whatever way your health will allow you to that day. It’s a good idea to consult your healthcare professional prior to starting any exercise program and they will be able to tell you which exercises are most appropriate for you now and in the near future.
Massage and Meditation
Massage of the muscles and tissue around the sore area of your back may help relieve the tight and uncomfortable feeling that accompanies sciatica. There are massage therapists that work with sciatica.
Some people prefer other health professionals such as Chiropractors or Physical Therapists to assist in treating sciatica and other back pain. These are effective options and can be a beneficial part of any treatment plan.
Stress is one of the leading contributing factors to sciatica and other back pain. Including meditation in your daily and weekly routine can help relieve stress and relax your stiff and sore back.
When you’re not in so much pain, you’ll be happier and less stressed out which will allow your muscles to relax and in turn, make your back feel even better.
Wake Up to a New Day
Dealing with sciatica might have a lot to do with how and where you sleep. The wrong bed can cause poor sleeping habits, pain, and other health issues.
It’s not just your mattress that might be the issue. Your pillows could be affecting your sleeping posture. And if you’re a cuddler, your partner might literally be a pain in the neck.
Better sleep makes for a better day.
Don’t forget to bookmark our site for easy access to all our tips on how to make your life the best it can be.