Things You're Doing That Make Your Sciatica Worse

Have you had more than one attack of sciatica or one long, chronic bout with it? You could inadvertently be doing something that makes your sciatica worse. 

At Peninsula Orthopedic Associates, our board-certified orthopedic surgeons and physical medicine physicians treat many patients with this common condition. Experts estimate that four in 10 people experience sciatica at some point during their lifetime. 

Treatments for sciatica

We use a multipronged approach to treat your sciatica. Muscle relaxants and prescription medication can help relieve the pain, and physical therapy is standard treatment for sciatica. 

The passive and active modalities we use during therapy help lessen pressure on your sciatic nerve and strengthen the muscles around it to support your back. 

If your sciatica is severe, we may administer an epidural steroid injection to calm the nerve irritation. You may want to try acupuncture as a complementary therapy. 

What to avoid when you have sciatica

If you have sciatica, avoid these habits and activities that can make your sciatica symptoms worse.

High-impact exercise 

If you’re having a sciatica attack, we know you’re not performing vigorous activity right now. But if you’ve been engaging in high impact physical activities such as running, an advanced aerobics class, or a sport like basketball or horseback riding, you need to take a break. 

Also avoid activities like tennis or snow shoveling, both of which require twisting your spine while bending over forward or sideways. 

Activities that place stress on your abdomen and hips can make sciatica pain worse. Until your sciatica is under control, switch to low-impact exercises like walking, biking, swimming, water aerobics, tai chi, or gentle yoga. 

High heels and shoes without support 

If you’re a woman, do you wear high heels? You may not realize that high heels often lead not only to foot injuries, but also cause knee and hip pain as well as ankle injuries. Plus, they can make sciatica worse. 

High heels put pressure on the front of your foot, making your hips jut forward. This places stress on your hamstrings, which can irritate your sciatic nerve. The hamstring muscles are alongside the nerve. 

Do you wear flip-flops all summer? Shoes without cushioning or arch support can make sciatica worse and can cause numerous foot problems and foot pain. Choose shoes that have proper support. 

Being overweight 

If you’re overweight or obese and you’re sedentary, you’re more at risk for developing sciatica. All that extra weight strains your back. Plus, being overweight or obese for a prolonged time period greatly increases your risk for serious disease. When you lose weight, your back will thank you. 

Living a sedentary lifestyle

Did you know that sitting too much is bad for your health? You may not realize that when you sit for long periods, your lower back and sciatic nerve are under a lot of pressure. 

If you’re sitting at a computer all day at work, build in breaks. Set a timer so you don’t sit for hours on end before you remember to get up. Do gentle leg and back stretches at your desk. Get up and walk around. 

Bending from the waist

Do you tend to bend from your waist to pick something up? Avoid this movement when you have sciatica. Get help doing tasks like emptying the dishwasher or taking clothes out of the dryer. 

Lifting heavy objects 

If you have sciatica pain, don’t lift any heavy objects. When you must lift something, learn to lift correctly. Keep your spine as straight as possible, then bend your knees to squat.

For more information or for sciatica treatment, call us at Peninsula Orthopedic Associates or book an appointment through our online portal at one of our Daly City or Menlo Park, California, offices today.