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Prevention
By Mayo Clinic staffIt's not always possible to prevent sciatica, and the condition may recur. The following suggestions can play a key role in protecting your back:
- Exercise regularly. This is the most important thing you can do for your overall health as well as for your back. Pay special attention to your core muscles — the muscles in your abdomen and lower back that are essential for proper posture and alignment. For cardiovascular benefits, try using a stationary bike, treadmill, elliptical trainer or cross-country ski machine. Cycling outdoors also is beneficial, but be certain your seat and handlebars are adjusted properly.
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Maintain proper posture when you sit. A good chair should comfortably support your hips, and the seat shouldn't press on the back of your thighs or knees. If the chair doesn't support the natural curve in your lower spine, place a rolled towel or pillow behind your back.
When working at a computer, adjust your chair so that your feet are flat on the floor and your arms rest on your desk or the chair's arms, with your elbows bent at a right angle. Take frequent breaks, even if it's just to walk around your office.
When you drive, adjust your seat to keep your knees and hips level, and move the seat forward to avoid overreaching for the pedals.
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Use good body mechanics. Being conscious of how you stand, lift heavy objects and even how you sleep can go a long way toward keeping your back healthy. That's because poor posture stresses your back, leading to fatigue and stress on joints and nerves. If you stand for long periods, rest one foot on a stool or small box from time to time. While you stand, hold reading material at eye level instead of bending forward.
Before you lift something heavy, decide where you'll place it and how you'll get there. Bend at your knees, not your back, so that your legs do the lifting. Carry objects close to your body at about waist level. If possible, set the object down on a surface between shoulder and knee height to avoid lifting objects over your head or bending over too far. Don't twist at your waist. Instead, turn by pivoting your feet.
Be careful moving heavy things when you're tired — fatigue can cause you to move more awkwardly. Heavy loads pose the greatest risk, so know your limitations. Don't attempt to lift something you feel is beyond your ability.
For the best sleep posture, choose a mattress that feels comfortable to you. Use pillows for support, but don't use one that forces your neck up at a severe angle.
