bone, joint, and muscle disorders
Sciatica
Prevention of Sciatica
It is not always possible to prevent sciatica, but people can reduce their risk of developing it by Exercising Strengthening and stretching muscles Maintaining a healthy weight Maintaining good posture Using proper lifting techniques Regular exercise is an effective way to reduce the risk of developing sciatica. Aerobic exercise and specific muscle-strengthening and stretching exercises can help. Aerobic exercise, such as swimming and walking, improves general fitness and generally strengthens muscles. Specific exercises to strengthen and stretch the muscles in the abdomen, buttocks, and back (core muscles) can help stabilize the spine and decrease strain on the disks that cushion the spine and the ligaments that hold it in place. Muscle-strengthening exercises include pelvic tilts and abdominal curls. Stretching exercises include the knee-to-chest stretch. Stretching exercises can increase back pain in some people and therefore should be done carefully. As a general rule, any exercise that causes or increases back pain should be stopped. Exercises should be repeated until the muscles feel mildly but not completely fatigued. Breathing during each exercise is important. People who have back pain should consult a doctor before beginning to exercise. Pelvic Tilts Lie on the back with the knees bent, the heels on the floor, and the weight on the heels. Press the small of the back against the floor, contract the buttocks (raising them about half an inch [1 cm] from the floor), and contract the abdominal muscles. Hold this position for a count of 10. Repeat 20 times. Abdominal Curls Lie on the back with the knees bent and feet on the floor. Place the hands across the chest. Contract the abdominal muscles, slowly raising the shoulders about 10 inches (25 cm) from the floor while keeping the head back (the chin should not touch the chest). Then release the abdominal muscles, slowly lowering the shoulders. Do 3 sets of 10. Knee-to-Chest Stretch Lie flat on the back. Place both hands behind one knee and bring it to the chest. Hold for a count of 10. Slowly lower that leg and repeat with the other leg. Do this exercise 10 times. Exercise can also help people maintain a desirable weight because being overweight increases the risk. Maintaining good posture when standing, sitting, and sleeping reduces stress on the back. Slouching should be avoided. Chair seats can be adjusted to a height that allows the feet to be flat on the floor, with the knees bent up slightly and the lower back flat against the back of the chair. If a chair does not support the lower back, a pillow can be used behind the lower back. Sitting with the feet on the floor rather than with the legs crossed is advised. People should avoid standing or sitting for long periods. If prolonged standing or sitting is unavoidable, changing positions frequently may reduce stress on the back. Learning to lift correctly helps prevent back injury. The hips should be aligned with the shoulders (that is, not rotated to one side or the other). People shouldnotbend over with their legs nearly straight and reach out with their arms to pick up an object. Instead, they should bend at the hips and knees. Bending this way keeps the back straighter and brings the arms down to the object with the elbows at the side. Then, keeping the object close to the body, they lift the object by straightening their legs. This way, the legs, not the back, lift the object. Lifting an object over the head or twisting while lifting increases the risk of back injury. 