Back pain is a leading cause of disability around the world, and if you're dealing with sciatica (the inflammation of your sciatic nerve), you know how painful and frustrating this type of lower back pain can be.
Unfortunately, you’re far from alone. An estimated 40% of people experience sciatica at some point throughout their lives.
The good news is that you can make plenty of lifestyle changes — starting today! — to help relieve your sciatica.
Take a moment as Dr. Dustin Hamoy shares lifestyle changes that help with sciatica and how the Precision Laser Joint and Spine Pain Center team in Glen Burnie, Maryland, can help you find relief.
Although it might feel counterintuitive, staying active is one of the best ways to manage sciatica. Low-impact exercises like walking, aqua therapy, and cycling help keep your muscles strong and improve blood flow to the muscles that surround your sciatic nerve.
Don’t overdo the exercise though! It’s all about balance. Listen to your body. Gentle activity is your best bet!
Movement alone isn’t enough to help with sciatica. You also need to stretch the muscles that surround your sciatic nerve.
Focus on stretching your hamstrings, hips, and lower back to improve flexibility and reduce pressure on the sciatic nerve. Yoga poses like the "child's pose" and "pigeon pose" are particularly effective for sciatica relief.
If you can’t get on the ground to stretch, you can try chair stretches. The seated glute stretch, standing piriformis stretch, and standing hamstring stretch are all great for sciatica.
Poor posture can exacerbate sciatica pain. Whether you’re sitting or standing, make sure your spine is aligned and never slouch. If you sit for long periods, use a chair with good lumbar support and take breaks to stand up and stretch.
Tip: Don’t drive with your wallet in your pocket. Sitting on a wallet (especially a thick one) can contribute to misalignments and increased pressure on your sciatic nerve.
Use cold compresses to reduce inflammation around your sciatic nerve. Or, if your muscles seem tight, try heat therapy to relax tight muscles and improve blood circulation. You can soak in a warm Epsom salt bath, use a hot water bottle, use a heating pad, or cuddle up under a heated blanket.
Try alternating between hot and cold therapy, but be sure to use a heating pad or cold pack for 15-20 minutes at a time.
Though food alone won’t relieve sciatica, it can help in two ways:
Good examples of nutrient-dense foods include dark leafy greens, bell peppers, berries, cruciferous vegetables, lean proteins, and 100% whole grains.
Research shows that obese and overweight individuals who are exposed to work-related vibration (e.g. vibration from driving long hours or using heavy machinery) and heavy lifting are more at risk for developing sciatica severe enough for hospitalization.
Follow proper safety rules, including safe lifting practices. If you drive for work, stretch regularly and consider using a cushioned seat.
Even if you don’t have occupational hazards, maintaining a healthy weight (through diet and exercise) can help you control the sciatica risk factors that are within your control.
Althugh lifestyle changes go a long way in managing sciatica (and helping to prevent future issues), sometimes you just need a little extra help, and that’s where the Precision Laser Joint and Pain Spine Center team comes into the picture.
Dr. Dustin Hamoy may suggest multi-wave locked system (MLS®) laser therapy from ASA Laser to help with a variety of sports injuries, low back pain, and sciatica. MLS laser therapy improves nerve function, provides analgesic effects, and improves vascular activity.
To sum it up, MLS laser therapy helps relieve sciatica by reducing inflammation, alleviating pain, and promoting tissue healing through a combination of light wavelengths that penetrate deep into the affected area.
In addition to MLS laser therapy, our team also offers a variety of physical therapy modalities, including assistive exercise stretches, posture exercise, massage therapy, and dry needling.
Together, these treatments — and your lifestyle modifications — can help you find relief from the dreaded sciatica pain.
Take control of your sciatica and click here to book your appointment. You can also reach out to the team at 659-204-5737.
