Welcome back to the Arne Wellness Center blog. In our last post, we began looking at some handy hints for relieving sciatic nerve pain using self-care techniques. Along with making small changes to your daily routine by avoiding prolonged sitting, moving around more, and eliminating bad habits like holding poor posture, there are many ways you can not only alleviate sciatic pain, but also prevent the onset of this painful condition.

Today, we’ll continue looking at ways to protect yourself from pain, numbness, tingling, and other symptoms caused by sciatic nerve pain. If you want to experience lasting relief from sciatica, reach out to your Top Rated Local® chiropractor in Littleton to schedule an appointment for chiropractic care. In the meantime, here are some self-care tips for you to consider.

Three Ways to Relieve Sciatic Pain  

Daily Stretching

There is a lot of power in stretching every day. Not only does stretching regularly helps to keep your soft tissues like muscles flexible, it also helps keep them strong so they can effectively support the bony structures in your spine. Stretching your lower back once, twice, or more each day also releases pressure and tension from the spine, thereby keeping your vertebrae in place and protecting against sciatic nerve irritations.

Tip: Start each day with a stretch. This can be as simple as reaching your arms to the sky to open up your lower back, or as easy as sitting on the floor with your legs stretched out in front of you so you can try to touch your toes. One of the best stretches to relieve sciatica involves sitting with your knees bent at hip level. Simply cross one leg over, bringing your ankle to rest on your thigh. Lean forward slightly so you feel a gentle stretch in your lower back into your glutes. Repeat on the other side.  

Wear Supportive Shoes

The shoes you wear can significantly affect the health of your lower back. Wearing shoes that support the heels and ankles can alleviate pressure from the lower back and help improve your posture.

Tip: Avoid wearing heels and flat shoes if you stand or walk a lot at work. If you just can’t say no to a stylish pair of high-heels, take your shoes off throughout the day and stand on a balance board designed to improve core strength and posture. If you prefer flats and heels to a good pair of athletic shoes, consider foot inserts or custom-made orthotics for better back support.   

 

 

Lumbar Support When Sleeping

Sleeping on your back or on your side is always recommended over sleeping on your belly, but there are dangers in sleeping in these positions, too. If you suffer from lower back pain or sciatica, supporting your back while you sleep can reduce pain and stiffness, and help prevent sciatic pain from occurring.

Tip: If you sleep on your back, place a pillow under your knees to support your lower back while you sleep. If you’re a side-sleeper, place a pillow between your knees to help keep your hips and spine aligned while you sleep. Either way, the goal is to keep your spine aligned to reduce pressure off of the lower back, which can alleviate sciatic pain.

Schedule Chiropractic Care

Along with practicing these healthy habits daily, there are many treatment options that target and treat the specific pain you’re experiencing. Contact your trusted local chiropractor in Littleton to find lasting relief from sciatic nerve pain. Our goal is to treat the cause of your pain so you can get back to doing the things you love most. Reach out to Arne Wellness Center to arrange a consultation for sciatica treatment and start feeling better.