Lifestyle Changes to Manage Low Back Pain and Sciatica
General Guidelines for Managing Low Back Pain and Sciatica
Making changes to lifestyle habits can help some people ease
low back pain and sciatica. It can also lower the risk of it happening again in the
future. Here are some steps.
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Make changes to activities
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Practice good posture
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Exercise
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Reach or maintain a healthy weight
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Avoid smoking
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Manage stress
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Make Changes to Activities
Staying in bed does not usually help low back pain. It can
weaken muscles and slow healing. A person should keep doing normal activities if
they are able. They should avoid doing anything that worsens pain, such as heavy
lifting and sitting or standing for long periods.
Practice Good Posture
Poor posture and slouching can put more pressure on the
back. Stand and sit upright as much as possible.
Exercise
Exercise regularly to strengthen back muscles. Aim for 30
minutes of exercise on most days of the week. Low-impact activities are a good
choice. Some options are swimming, walking, or biking.
Reach or Maintain a Healthy Weight
Excess weight puts extra pressure on the back. Reach or
maintain a healthy weight through diet and exercise.
Avoid Smoking
Smoking can cause disks in the spine to break down. People
who smoke should talk to their doctors about ways to quit.
Manage Stress
Stress can increase muscle tension and lead to pain.
Relaxation methods like deep breathing and meditation can help to ease stress.
References
Acute low back pain. EBSCO DynaMed website. Available at:
https://www.dynamed.com/condition/acute-low-back-pain. Accessed May 5, 2022.
Chronic low back pain. EBSCO DynaMed website. Available at:
https://www.dynamed.com/condition/chronic-low-back-pain. Accessed May 5, 2022.
Low back pain. Ortho Info—American Academy of Orthopaedic
Surgeons website. Available
at:https://orthoinfo.aaos.org/en/diseases--conditions/low-back-pain. Accessed May 5, 2022.
Sciatica. Cleveland Clinic website. Available at:
https://my.clevelandclinic.org/health/diseases/12792-sciatica. Accessed May 5, 2022.
Sciatica. EBSCO DynaMed website. Available at:
https://www.dynamed.com/condition/sciatica. Accessed May 5, 2022.