You know that sitting for a long time can make sciatica worse. But did you know that it can actually cause it?
Even when you’re sitting with perfect posture, there’s a lot of stress on your lower back. This is because the pressure from your vertebrae can push the disk (which has fluid inside) out from its natural resting place and into the nerve–causing your sciatica to flare up.
If you have a bad posture, it’s even worse.
The key is to sit in a way that helps your spine stay maintain its natural curvature (also called an anterior tilt).
Here are a few methods for keeping your posture correct and minimizing sciatica
The easiest way to align your spine is to tilt forward in your seat.
If you have a nice office chair, it may have a feature that allows you to tilt the seat forward with a lever. This is the simplest solution.
If not, you can purchase a soft chair wedge that forces you to roll your hips forward as you sit on top of it. This may feel awkward at first, but it will help your sciatica symptoms tremendously.
You can also add lumbar support for additional relief. It’s a good idea to start with thick, roll-style support, then move on to a thinner model once the pain has subsided.
Even if you have your spine in perfect alignment, it’s crucial that you switch up your position throughout the day.
The adjustment doesn’t need to be drastic; just a half-inch movement can prevent soreness or cramping. Try to shift your posture at least every thirty minutes, and take breaks from sitting. A short walk can go a long way.
This applies to more than just your eye level. There are a few height-alignment factors to consider when sitting for a long time:
Sciatica can stem from a range of physical conditions, but the methods listed above will help anyone with this condition who must sit for long periods.
The methods listed here are helpful, but they are not a comprehensive solution. Make sure you continue to stretch your major muscle groups and implement every other piece of your plan to relieve your sciatica.
If you are continuing to suffer from sciatica, you may need to visit your primary physician or another doctor who specializes in the treatment of sciatica. To find a doctor near you experienced in treating sciatica and other types of back pain, call (800) 897-8440 today.
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