Sciatica can be a debilitating condition characterised by pain that radiates along the path of the sciatic nerve, which extends from the lower back down through the hips and buttocks and each leg. Interestingly, everyday habits can contribute to or exacerbate sciatica symptoms. Understanding these can help you avoid unnecessary pain and improve your overall spine health. Here’s a detailed look at some common habits that may be worsening your sciatica.

1. Prolonged Sitting
Sitting for extended periods can put pressure on the sciatic nerve and the discs in your lower spine. This pressure can exacerbate existing sciatica symptoms or even trigger the onset of pain. Office workers, drivers, and people who work at a desk are particularly at risk. To mitigate this, it’s important to take regular breaks to stand and stretch, ideally every 30 to 60 minutes.

2. Carrying a Wallet in Your Back Pocket
A seemingly harmless habit, carrying a wallet in your back pocket while sitting can cause what’s known as wallet sciatica or piriformis syndrome. Sitting on a wallet can misalign your hips and spine, placing additional stress on the sciatic nerve. Consider carrying your wallet in a front pocket or a bag instead.

3. Improper Lifting Techniques
Lifting heavy objects incorrectly can strain your lower back, impacting your sciatic nerve. Always lift with your legs and not your back, keeping the object close to your body, and avoid twisting your torso while lifting.

4. Wearing High Heels
High heels alter your posture by shifting your weight forward, which can strain your lower back and provoke sciatica symptoms. Limiting the time you spend in high heels and opting for supportive, well-cushioned footwear can help manage and prevent sciatic pain.

5. Poor Sleeping Positions
Sleeping in positions that do not support the natural curve of your spine can lead to worsening sciatica symptoms. Sleeping on your stomach, for example, can put additional stress on your back. Try sleeping on your back with a pillow under your knees or on your side with a pillow between your knees to maintain proper spinal alignment.

6. Inadequate Exercise
A sedentary lifestyle can weaken the muscles that support your spine and increase the risk of sciatic pain. Regular, moderate exercise helps to strengthen these muscles and improve spinal health. Focus on low-impact activities like swimming, walking, or yoga, which can help without straining your back.

7. Stress
Emotional stress can cause muscle tension and tighten the areas around the sciatic nerve. Managing stress through mindfulness, yoga, or meditation can help alleviate muscle tension and reduce sciatic pain.

Many everyday habits can exacerbate sciatica, but awareness and simple lifestyle adjustments can make a significant difference. If your sciatica symptoms persist, it may be beneficial to consult with a healthcare professional such as a chiropractor. They can provide tailored advice and treatment options to help manage your condition and improve your quality of life.

To make an appointment with us at Avalon Chiropractic, please call 02890 452200 or click the ‘book now’ link at the top of any page on our website.