Roughly 40 percent of the population will have issues with sciatica at one time or another, according to Harvard Health. Since sciatica affects the largest single nerve in the body, the resulting discomfort can sometimes be extremely disruptive. Fortunately, there are some simple and effective things you can do to prevent sciatica—or at least reduce your risk of developing it.
Don't Sit for Too Long
Ligaments and other soft tissues in your lower back/hip area can become irritated and swollen from long periods of sitting. If this happens regularly, the added pressure on your sciatic nerve from the resulting inflammation may contribute to sciatica. If you have times when you need to sit for a while, make an effort to shift positions and get up as much as possible.
Make Other Posture Adjustments
Poor posture, in general, increases your risk of having issues with sciatic nerve pain. This is why it's also helpful to get into the habit of:
• Watching your positioning as you stand and sleep
• Keeping your shoulders down and back
• Using proper lifting techniques (e.g., lifting with your legs and not your back)
• Doing regular posture checks
Keep Your Weight in Check
Extra weight puts added pressure on your spine, which may, in turn, contribute to a herniated disc in your lower back area. This is one of the most common sources of sciatic nerve problems. Even losing a small amount of weight can make a big difference when it comes to preventing sciatica.
Get Regular Exercise
As long as you avoid overly strenuous exercise, actively stimulating your core muscles can play a role in keeping sciatica away. Focus on a mix of exercises that strengthen the muscles that support your spine to ease direct pressure on your spine and its discs and reduce your risk of sciatica issues. Aim for about 30–60 minutes of light to moderate exercise and/or physical activity at least 3–4 times a week. Spine-friendly options typically include:
• Walking
• Swimming and other activities done in water
• Cycling
• Sports that don't overstrain your spine
Opt for a Healthy Diet
A healthy, balanced diet can prevent sciatica by reducing inflammation and giving soft tissues and nerves a steady flow of beneficial nutrients. Keep sugary snacks and fried foods to a minimum and opt for more fruits, veggies, lean proteins, and healthy snacks instead.
Drink More Water
Water also minimizes sciatica risk by keeping the spine's discs well hydrated. This is especially important as you get older, since spinal discs naturally become less spongy with age. Healthy spinal discs are less likely to be a source of sciatic nerve irritation. The "8-8" rule works well: drink eight 8-ounce glasses of water per day.
Seek Treatment if Possible Sciatica Symptoms Show Up
Lastly, check in with your doctor or a spine specialist as soon as symptoms that could be sciatica related, such as pain that moves from your lower back and goes further down, become noticeable. Early treatment boosts your odds of avoiding lingering or recurring issues with sciatica.
If you’ve had a microdiscectomy for a herniated disc, you may experience sciatica if the disc becomes reherniated, which often occurs if there is a large hole in the outer ring of the disc after surgery. Fortunately, there’s a new treatment available to help avoid this. Barricaid is a device shown to reduce the risk of reherniation by closing the hole in the disc after a discectomy, and 95 percent of Barricaid patients didn’t undergo a reoperation due to reherniation in a 2-year study timeframe. This treatment is done immediately following the discectomy—during the same operation—and doesn’t require any additional incisions or time in the hospital.
To learn more about the Barricaid treatment, ask your doctor or contact us at 844-288-7474.
For full benefit/risk information, please visit: https://www.barricaid.com/instructions.