4 Simple Dos And Don’ts For Sciatica

Your job makes you sit for hours at a stretch. Have you ever wondered if this can harm your health? People who sit continuously for several hours are at a high risk of getting Sciatica, which occurs when the sciatic nerve is put under pressure by the surrounding bones and muscles. Before you become afflicted with this painful problem, here are some easy-to-follow suggestions that doctors around the world give to people who are worried about Sciatica.

What to do

1. Improve your posture: Since you sit for long periods of time, correct posture becomes all-the-more important. Without proper posture, you are putting your body at high risk of Sciatica, back and neck pain. So whenever you sit or stand, just take a few seconds to feel your posture. Keep your head, back and buttock in one straight line. This will help you work without becoming uncomfortable.

2. Exercise regularly: This will improve blood circulation throughout your body and will help tone up the muscles. Moderate regular exercise also reduces the pressure on the sciatic nerve. Just 30 minutes of walking or jogging every day is sufficient to reduce the risk of Sciatica.

3. Sleep properly: Try to sleep on your side, with one leg placed on a small pillow. This will reduce the stress on your hips, thighs and knees. If you want to sleep on your back, then place a pillow under your knees. This will reduce stress on the hamstrings and back muscles.

4. Do Yoga: It is an ancient practice which combines postures with controlled breathing and meditation. Regular practice of Yoga will increase muscular flexibility and boost blood circulation. By protecting the health of the entire nervous system, Yoga will help ensure that you stay Sciatica-free.

What not to do

1. Don’t sit too much: Yes, this is easier said than done, but you must try to reduce how much you sit in a day. You can do this by taking a 10-minute break for every hour of sitting. Use the break to stretch your legs and walk around the office. This will help relieve pressure on the nerves in and around your back and buttocks.

2. Avoid lifting weights: Such activities put stress on the bones and muscles in the back, which in turn exerts pressure on the sciatic nerve. So instead of carrying one big package, break it up into two or more smaller portions.

3. Watch your wallet: Many people keep their wallet in the back pocket of their trousers. This means that the buttocks are uneven when the person is sitting. So don’t carry a fat wallet and try to keep the back pocket unoccupied. 

4. Stop smoking: While the impact of smoking on lung health is well known, few people know that tobacco increases the risk of inflammation and pain. If you want to avoid Sciatica, then stop smoking without further delay.

By Dr. Shabtab Khalid

Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

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