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  • Writer's pictureAdam Whatley

5 tips for coping with Sciatica. Dynamic Osteopaths Birmingham

Sciatica and extremely common form of back and leg pain, and yet poorly understood. It can affect as much as 40% of people during their life, greatly affecting quality of life. Sciatica is more complicated than just a simple case of back pain. Sciatica originates from irritation of the sciatic nerve and can often go away by it self after a couple of days. However, some attacks can come and go for months. Fortunately, there's a lot you can do to prevent sciatica, as well as relieve the dreaded pain of sciatica.

1) Increase exercise

Exercise is an effective way to prevent or help relieve and treat sciatica. Some examples are:

Aerobic exercise: walking, swimming, and cycling. Exercises using free weights also has good benefit, but had to be done under the correct form. Flexibility such as yoga and Pilates, and similar activities that increase both flexibility and strength are also helpful.

2) Strengthen core muscles

Your core muscles are responsible for spinal movements and spinal stability. Therefore, the stronger your core muscles are strong as your spinal be. But your core is not just your abdominal muscles, even though they are key contributors to the stability of your spine. Muscles in the back, sides, pelvis,and buttocks also are part of your core. Strengthening all of these muscles helps to support your spine.

Many types of exercise can strengthen the core muscles, when done correctly.

3) Reduce sitting for long periods

Prolonged periods of sitting puts excessive pressure on the spinal discs. If you have a job that requires a lot of sitting, take frequent breaks, or try a standing desk. Less sitting is better.

4) Losing weight

Being overweight or obese can increase your risk for sciatica, this again is due to increased pressure on your spinal discs and can lead to herniated discs.

5) Maintain good posture

Practising good posture is imperative. The spine has spinal curvature for a reason, coming out of this curvature only lead to excessive pressure and additional stress, especially during sitting or lifting.

Good posture tips:

- Pay attention to your alignment when you're standing or sitting.

- Avoid slouching, pull your shoulders back and lift chest Imagine your shoulder blades touching.

- Position your monitor so your neck is in neutral.


Don’t let sciatica or back pain get in the way of allowing you to do what you want. Schedule a consultation at Dynamic Osteopaths & Regenerative Medicine today, and let us treat your sciatica or back injury, provide pain relief and get you back to your full and active lifestyle. We have clinics operating out of Solihull (Henley-In-Arden), Birmingham (Harborne/edgbaston) & Bromsgrove (Barnt Green).

Call us today 01564 330773

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