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How to deal with sciatica

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Sciatica is a common problem that affects thousands of people around the world. Sciatica is characterized by a sensation of pain in the lower back and all along the posterior aspect of the leg. It is triggered by medical problems related to the sciatic nerve. Here we have given some ways to deal with sciatica.

Lifestyle modifications

One of the primary causes of sciatica is a sedentary lifestyle. Taking too much of rest, unless advised by the physician, slows down the muscles and the recovery process. Being active as much as possible will help with the pain, but at the same time one should keep away from the activities that alleviate the pain.

There are a lot of poor habits that can aggravate the condition. They are as follows:

1. A wrong posture can contribute to a sciatic problem. As improper posture puts strain on the spine, it causes sciatic pain. So, always sit and stand straight, do not slouch. Buy an ergonomic chair for working at the office that helps to maintain the right posture.

2. Maintaining appropriate body weight is also an important part of dealing with sciatica. Being overweight puts a lot of strain on the back and lower limbs and eventually increases the pain. So, eat healthy foods and exercise regularly to be fit and fine.

3. Smoking can cause severe health problems, including damage to your back. It causes disc degeneration on a long run. So, quit smoking for painless life.

4. Avoiding stress and heavy lifting can also help you prevent an attack of sciatica.


Stretching plays a vital role in relieving sciatic pain. Stretching the muscles will help relieve the pain and loosens the tension in the muscle. There are both major and minor muscles that cause sciatic pain. They are pirformis muscles, erector spinae, gluteals, hamstring and hip flexors, adductors, quadriceps, tensor fascia lata, and quadratus.


Piriformis stretches

Sit up straight. Cross your legs and lean forward. Do this three times a week.

Hamstring stretches

Sit on the floor with the legs stretched out and without bending your knees. Try to touch your toes with your fingers. This will stretch hamstrings. Hold this position for half a minute and let go. Do this for 5 times a week.

These stretches need to be done just before going to bed. It is for the reason that once the muscle is stretched it needs to relax. So, before going to bed, if you stretch the muscles and then go to bed, it will help the stretched muscles to relax and ease out the pain.



Apart from the medications to relieve the pain and the stretches done to relax the muscles, it is vital to strengthen the core muscles to prevent recurrent episodes of pain. Some of the exercises are:

Partial sit-ups

Lie flat on the floor on your back. Put your hands behind your head and now sit up till your abdominal muscles are taut. Breathe out as you sit and breathe in while you return to the floor. Repeat it 10 times. Do this everyday for ten minutes. It strengthens the abdominal muscles.

Pelvic tilt

Lay on your back with knees slightly flexed and feet touching the ground. Lift your pelvis up in the upward direction with knees still bent. Hold for 10 seconds and relax. Perform this exercise three times a week or more.

Leg lifts

Lay face-up on the floor and lift one leg at a time, 10 inches from the floor, holding your leg for eight to 10 seconds, then relax and lower your leg. The lower back should be pressed flat into the floor. Repeat the same with the other leg also. Do these exercises at least 3 times a week.

When you do the stretches, exercises all together, you will have a lot of relief from the pain and you can also prevent it from occurring back.

Dr Prem Jagyasi

Dr Prem Jagyasi

Author, Publisher & Global Speaker at DrPrem.com
Dr Prem is an award winning strategic leader, renowned author, publisher and highly acclaimed global speaker. Aside from publishing a bevy of life improvement guides, Dr Prem runs a network of 50 niche websites that attracts millions of readers across the globe. Thus far, Dr Prem has traveled to more than 40 countries, addressed numerous international conferences and offered his expert training and consultancy services to more than 150 international organizations. He also owns and leads a web services and technology business, supervised and managed by his eminent team. Dr Prem further takes great delight in travel photography.
Dr Prem Jagyasi
Dr Prem Jagyasi
Dr Prem Web Network