Sciatica is a pain that affects as much as 40% of Americans. If you’re looking for lasting relief from your pain but don’t want to rely on medications, you can make lifestyle changes today that can help.
At New Tampa Interventional Pain & Sports Medicine, pain management specialist Jose De La Torre, MD, and our team use nonsurgical techniques to improve your spine health and relieve sciatica symptoms.
Dr. De La Torre personalizes a care plan to your needs and recommends lifestyle strategies you can use to prevent additional complications. Here are some changes everyone can incorporate into their life to minimize sciatica discomfort:
A sedentary lifestyle is a leading cause of sciatica pain. Sitting for too long can put pressure on your lower back in the area where your sciatic nerve sits. This large nerve provides sensations to your lower extremities and when irritated or inflamed by excess pressure, the nerve becomes painful.
Pain can also spread to your hips, legs, and feet. By moving around frequently, you can release sciatic nerve pressure.
Daily exercise also helps strengthen the muscles that support your spine to reduce pain, tingling, numbness, and other sciatica symptoms. We can also recommend spine stretches that further support your spine health.
If you’re a person on the go, you might also be at risk for sciatica. Going too hard for too long without rest can lead to inflammation and overuse injuries in your spine, soft tissues, and nerves.
Be mindful of when your body needs a break and take some time to rest. You can also use ice or heat therapy to relax your overtired back muscles.
Good quality sleep is beneficial to your overall health because it’s the time when your body can recover at a cellular level. This recovery supports your internal healing and reduces inflammation. Good sleep also gives you the energy you need to stay physically active to prevent sciatica issues.
Healthy sleep habits include getting seven to nine hours of sleep every night, shutting down electronics at least an hour before bed, and following the same sleep schedule seven days a week.
Massages aren’t a luxury service. Getting regular massages can improve your blood circulation, which supports your body’s natural healing processes.
Massage therapy also helps you achieve relaxation deep within your body to ease muscle tension that can contribute to sciatica symptoms.
Eating a nutritious diet supports the soft tissues, nerves, and bones in your spine. A healthy diet also prevents obesity, which can increase your risk for sciatica pain.
If you aren’t sure what to eat to protect your long-term spine health, we can recommend nutritious foods you can add to your daily diet.
In general, you should include leafy green vegetables for magnesium, fresh fruits to reduce inflammation, and milk and other calcium-rich products that keep your bones healthy.
Call New Tampa Interventional Pain & Sports Medicine in Wesley Chapel, Florida, to schedule a diagnostic evaluation for sciatica, or book an appointment online today.
