How to Avoid Sciatica

Sciatica is severe pain in the leg caused by the compression or irritation of the sciatic nerve. Causes can be a herniated disk, poor posture, back strain, obesity, fractures, tumors and degenerative spine disease. The largest nerve of the body, the sciatic nerve runs from the end of the spinal cord to the feet.

Difficulty:

Moderate

Instructions

Things You'll Need

• Athletic Shoes
• Swimsuits
• Exercise Mats
• Swimming Goggles

1. Maintain a healthy body weight, especially as you age. Lugging around extra pounds can speed up the degeneration of your bones and joints.

2. Eat a healthy diet rich in green leafy vegetables and fiber. Cut out saturated fats.

3. Reduce your daily stress and learn to relax. Stress and tension keep the body and nerves on overload.

4. Walk or swim for 30 minutes a day, four times a week. Exercise will strengthen your trunk and back muscles, which will decrease the possibility of sciatic pain.

5. Avoid exercises that strain the lower back, especially straight-legged sit-ups and weight lifting without proper lower-back support.

6. Stretch and strengthen the muscles of your abdomen and spine. The pelvic tilt is the number one back-strengthening exercise. For instructions, see step 7.

7. Lie on your back, knees raised. Squeeze your buttocks together and pull in your stomach muscles, allowing your lower back to rest flat against the floor. Hold this position to a count of 5. Relax and repeat three times.

8. Stretch your buttock muscles: Sit on the front edge of a chair and place your right ankle/leg across the top of your left knee. Slowly bend forward from your hips. You should feel the strength in your right hip/buttock area. Hold for 30 seconds.

9. Sit and stand tall. Don't slouch. Good posture helps keep your spinal cord straight, reducing the likelihood that you'll pinch a nerve in your disk.

Tips & Warnings

• When lifting anything heavier than 10 lbs., use your thigh and buttock muscles, not your back. Separate your feet to form a wide base of support, and lift from the hips.

• Avoid jarring sports like football, soccer, trampolining, weight lifting and sledding if you have a history of sciatica.

• If you have a herniated disk or other disk problems, check with your doctor before doing the exercises suggested above.

• If symptoms persist, or if you have specific medical conditions or concerns, contact your health care provider. This information is not intended to be a substitute for professional medical advice or treatment.