The sciatic nerve starts from the back of the pelvis. It runs through the buttocks, goes all the way down the legs, and ends at the feet. It’s the longest nerve that runs through the entire body.
This nerve is prone to getting irritated or compressed, which can result in numbness. Some people suffering from sciatica even reported a tingling sensation that releases from the lower back area down to the leg, foot, and toes.
People also experience weakened calf muscles and difficulty moving their ankle and feet. Sitting for long periods, even coughing, sneezing, or any sudden involuntary movements may be unbearable to go through.
Early Treatment Prevents Long-Term Consequences
The hunched-over posture is what most people associate with the sciatica condition. However, sciatica pain mainly affects the legs and buttocks more than the back area. Chiropractic techniques are effective in treating sciatica pain – and early and consistent treatment can effectively prevent long-term consequences.
To prevent sciatica, be mindful of some physical movements. Incorporating helpful prevention techniques to necessary, day-to-day activities such as lifting objects or sitting for a long time can help prevent the recurrence of this type of condition.
Additionally, being sensible of your posture throughout the day and sleeping positions is essential. Keep in mind that doing stretches before and after working out helps the body tremendously in keeping its flexibility.
Proper posture, mindful lifting habits, daily stretches, and exercises minimize the risk of sciatica. Even when you are merely being conscious of how you’re sitting helps tremendously. Another good tip when you lift is to bend at the knees rather than your back.
Here are some more proper lifting techniques:
- Try not to lift object heavier than 30-35 pounds by yourself.
- Maintain firm footing before lifting any heavy.
- Avoid bending forward at the waist and having your knees straight when you’re picking up an object lower than the height of your waist. Always keep a straight back. Bend at your hips and knees.
- Stand close to the item you need to pick up. Maintain a wide stance and keep your feet planted firmly on the ground. Brace for the activity by tightening your abdominal muscles. Utilize your leg muscles as you lift the item up. Don’t abruptly tug the object up close to you. Make sure your knees are straightened.
- Don’t twist as you’re standing. Move your feet towards you when lifting a heavy object.
- If the object is placed on a table or counter, move it close the threshold closer to you. Stand closer by bending your knees. Use your leg muscles to lift the item up then transfer to a standing posture.
- Don’t lift heavy items above the height of your waste.
- Hold items close to your person with your arms folded. Keep your abdominal muscles firm and tight. When walking, take smaller steps, and don’t rush.
- When lowering the object, position your feet the same way you did when lifting it up. Tighten your abdominal muscles to brace for the act. Bend your knees and hips as you lower the item to the ground.
To prevent sciatica while you’re sitting down, here are some proper sitting position techniques.
- Keep your back straight and shoulders back when you’re sitting. Your backsides should reach the back part of the chair.
- Use a lumbar roll or a rolled-up towel to maintain the normal curvature of your back.
- Make sure you’re distributing your body weight evenly on your hips.
- Keep your knees bent evenly. We advise that you use a stool or footrest. As much as possible, don’t keep your legs crossed for long periods.
- Keep both your feet on the floor.
- Don’t sit in the same position for more than half an hour. Stand up and move around. Do small stretches when you need to.
This condition is diagnosed by knowing your medical history and doing a physical exam. Other medical tests such as X-rays, MRI, or CT scan are usually used to confirm the diagnosis.
Medical professionals treating sciatica can range from general medicine practitioners, internal medicine specialists, physical therapists, chiropractors, and acupuncturists.
Whatever specialty your medical provider recommends, it’s essential you stick through with the treatment plan they develop for your condition.