How to Alleviate Sciatica and Prevent it From Returning

Have you had a bout with sciatica? If it keeps recurring, you’re likely seeking a solution. Sometimes, the burning, stabbing pain that moves from your buttocks down your leg can be unbearable. Medication for sciatica can cause drowsiness. Are there other ways to alleviate the pain and prevent future attacks? 

Board-certified physical therapist Dr. Mohamed Hablas of Outreach Manual Physical Therapy in Brooklyn, New York, treats many patients with sciatica pain. Dr. Hablas can help you recover from a sciatica attack during physical therapy. Most importantly, Dr. Hablas teaches you stretches and exercises to do regularly at home to maintain strong muscles, which can help you avoid sciatica in the future. 

Key strategies that can help you recover from a sciatica attack and prevent sciatica going forward include the following:

Sign up for physical therapy 

Physical therapy is a gold standard for the treatment of sciatica. Your sciatic nerve is irritated or compressed, and your therapist teaches you gentle stretches and exercises to help release the nerve. Do these exercises at home and at your appointment. 

Your therapist tells you how many repetitions of each stretch or exercise to do at home. Successful physical therapy requires your full participation so that your recovery stays on track. 

Perform stretches to strengthen your core and target tight muscles 

Your core includes muscles in your back, flanks, pelvic area, buttocks, and abdomen. Tight muscles put pressure on your sciatic nerve, while weak muscles can’t support your spine, and both can lead to nerve compression. 

Your therapist includes stretches in physical therapy that you should continue regularly after the therapy ends. Gentle yoga can help you strengthen your core muscles if your therapist recommends it. 

Exercise regularly  

Once the inflammation from your sciatica has subsided, regular exercise is critical to prevent future sciatica attacks. Don’t overdo it, though. Follow your physical therapist’s recommendations. 

Sitting for long periods places undue pressure on the discs and ligaments in your back and can lead to nerve compression. If you work in an office environment, take frequent breaks: get up, stretch, and walk around.  

The US Department of Health and Human Services recommends that adults get at least 150 minutes of moderate aerobic exercise each week. Many low-impact aerobics can benefit you: walking, swimming, or cycling are great options.  

Maintain a normal weight 

If you’re overweight or obese, you’re at increased risk of sciatica. The extra weight can cause disc degeneration more quickly than would happen otherwise. If your spine could talk, it would thank you for maintaining a normal weight.  

Maintain correct posture

Your physical therapist can provide tips on maintaining good posture. It’s vital because poor posture can lead to nerve compression. Your posture is important when you're sitting as well as when standing. Never slouch over your computer. 

Call Outreach Manual Physical Therapy, PC, or book an appointment through our online portal today if you have sciatica pain.