Sciatica is a common cause of lower back pain for both men and women, affecting up to 5% of people every year. More specifically, you have two sciatic nerves in your lower back that pass through your buttocks into the backside of your legs.
Sciatica is a condition that occurs when one of your sciatic nerves becomes pinched or damaged. This can often result in what many describe as a shooting pain that travels from the lower back and down one leg. If you have sciatica, simple activities like sitting can be uncomfortable and even cause you pain.
While there may be other causes of sciatica (such as a herniated disc), it’s important to understand that your posture also plays a large role. In the hustle and bustle of your daily life, it’s easy to lose focus on the way our body is positioned and find ourselves in poor posture.
Working on improving your posture is one simple way you can help reduce your sciatic nerve pain. Depending on your level of pain, improved posture may not be enough to get rid of your sciatica, but it’s a good start.
Fortunately, physical therapy can offer additional techniques, like manual therapy to improve posture and also help target other areas of your back that may be contributing to your pain.
What is posture?
Posture is the way you naturally hold your body, whether you’re still or moving. Your posture is maintained by your musculoskeletal system, which is made up of muscles, ligaments and tendons. All of these structures work together to control your position at all times. When your body spends disproportionate amounts of time in certain postures, it can lead to discomfort, muscle strain and reduced mobility.
4 posture tips that can improve your sitting position
When you’re trying to improve your sitting posture, it helps to try and imagine how you look doing it. Practicing in front of a mirror could be a way to visualize your movements. Four posture hacks to improve your overall sitting position include:
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Do some seated pelvic tilts
When you first sit down, move to the edge of your chair, and place your feet flat on the floor in front of you. Place both hands on your thighs and start to inhale while tilting your pelvis forward and lifting your chest (imagine opening it) and look upward. Then, slowly begin to exhale and tilt your pelvis back, rounding your spine, and look down. Repeat a couple of times until you feel more comfortable.
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Keep your head above your shoulders
Rather than craning your head too far back or poking it out too far forward, try to keep your head aligned with your shoulders. If it’s easier, try to imagine a string gently pulling on your head.
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Keep your shoulders in line with your hips
Whether you’re slouching forward or back when seated, your hips are no longer aligned with your shoulders (imagine a 90-degree angle between your hips and back). To help, imagine a straight line going from your shoulders to your hips. Keeping a straight line can help prevent tension buildup in your shoulders.
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Create a stable position for your lower body
When you’re sitting, make sure your feet are flat on the floor (or supported by a footrest if the chair is too high) and your knees are bent at 90 degrees. For this position, your feet act like anchors, keeping your lower half your body from swaying too much to one side.
4 posture tips for the office environment
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Support your back
If you have a job where you’re seated for extended periods of time, having a chair that supports and takes stress off your lower back is important. If this isn’t an option, try placing a rolled up towel or even a small pillow between your lower back and your chair after you’re in good sitting posture.
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Reduce your reaching
To prevent any unnecessary straining, keep frequently used items, such as your calculator and phone within arm’s reach. Also, consider positioning equal objects on either side to avoid always reaching to one side.
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Keep your computer screen at eye level
Your computer should be placed in front of you at about an arm’s length away. The computer screen should be no more than two inches above your eye level. If your screen is too high or too low, it can add undue strain to your neck muscles causing discomfort.
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Make sure to move
It’s important to take breaks periodically and move your body. Whether you incorporate gentle stretching or a brisk walk, this can help promote blood circulation throughout your body and reduce unwanted muscle tension in your shoulders. Practicing movement can better help your posture for times when you’re not moving.
Forever Fit can help improve your overall and sitting posture
Seated posture improvements are a great way to begin tackling your sciatic discomfort. By adding simple changes to your daily routine, you may start to notice a change. You can also incorporate stretches at home specifically designed for sciatica. If you’re wanting additional resources and support to continue addressing your sciatica, our team at Forever Fit is here to help guide you.
Contact our team today for more information or to schedule an initial appointment.
