It's often a good idea to reassess your lifestyle after illness. The time is right to make the changes you need to get back to health and prevent any recurrences of older problems or prevent new ones. It is impossible to talk about lifestyle changes without mentioning exercise. Exercise really is medicine in many forms, it is more than just weight loss and muscle toning. Exercise helps blood and lymph circulate, making sure that every part of the body including bone and muscle receives the nutrients they need to keep healthy.
Exercise Obviously bed rest is important if sciatic pain has flared up but exercise is actually an important factor in dealing with the problem on a long term basis. Exercise helps the back muscles and structures of the spine keep in good condition and they are then able to support the back. Lack of activity leads to muscles becoming weak and being prone to more injuries and strains. Core muscle strength and stretching exercises are vital to prevent sciatica recurring. Good lifestyle changes that include regular exercises to improve core strength are a must. Think about joining yoga, pilates or other exercise classes.
Weight control & smoking
Reduce the risk factors. Giving up smoking and keeping your weight within the normal range will definitely help prevent a relapse. An article published in the American Journal of Epidemiology in 2014 confirmed that people who are overweight or obese have a much higher risk of developing sciatica.
Continue Physiotherapy at home.
Most patients are referred to a physiotherapist for sciatica and may have been given exercises to help recover the posture, strengthen the lower back, buttock, and hamstring muscles, and improve the flexibility of spine. Keep doing them at home regularly after your physiotherapy sessions have finished.
Check your workstation
Sciatica can often have developed due to years and years of poor posture whilst at work. Forty hours a week is a long time for the body to lock into bad habits. Check your computer, machinery and desk set up. If you are having difficulty setting up your workstation into a more healthy format, get somebody in to help you. Many companies have personnel to advise on working environments so get their advice. If not think about getting an osteopath or occupational therapist to help.
Check your set up at home
Do you sit working on a tablet or laptop at home on the sofa? Or in bed? Is the TV positioned at an odd angle? Are the chairs and sofa comfortable and do your feet touch the ground when you are sitting down on them?
Remember the basics of Self Care
Be very careful every time that you have to lift heavy objects. If you feel a twinge of sciatica returning, remember self care. To self-care the pain, you may help rest the back by not bending, lifting, flexing, or sitting in a soft, low chair. You may try heat and/or ice packs to see if it helps the pain. Apply the ice and heat pack interchangeably for about 20 - 30 minutes and repeat them in every two hours. Another option you may try is sleeping on your back with a pillow under your knees.