3 Tips to Manage Sciatica at Home

1. KEEP A PAIN JOURNAL

When pain strikes, write down your activities, positions and things you have done over the past 1-2 hours. This will give you an idea of what may be triggering your symptoms. Could be positional related, i.e. bending into dishwasher, sitting for more than 10’ etc… Or it could be activity related such as brushing your teeth, walking, lifting, bending to pick things up etc… The reason to journal is to gain a possible understanding of what is triggering your symptoms.

2. BE CAREFUL WITH SHOEWARE

Avoid hard-soled flat shoes that DO NOT offer support or absorb resistance well. The more support and cushion under your heel the better as this will absorb your weight as your heel strikes the ground and ease the tension and weight that runs up your leg into your hip and low back area, allowing some relief of pressure where nerve is being compromised.

3. AVOID BENDING FROM THE LOW BACK

A simple, yet very effective way to avoid straining the low back is this: When having to bend forward, whether brushing teeth, picking items off a low shelf or floor, loading or unloading dishwasher/washer/dryer etc… Place one foot in front of the other, about shoulder width apart and bend. This causes your bending to take place at the hips, using the large buttock and hip muscles instead of the low back muscles. This gives some relief, by avoiding compressing the low back joints and alleviating stressing the sciatic nerve.

Dean Volk PT, MPT
Latest posts by Dean Volk PT, MPT (see all)

You Might Also Like...