Tips to Prevent Sciatica Nerve Pain While Walking

Sciatica nerve pain is caused by compression or irritation of the sciatic nerve. This condition usually occurs due to injury or strain to the back muscles or ligaments. The symptoms include numbness, tingling, burning sensation, weakness, and muscle spasms. If it is left untreated, it can cause permanent damage to your nerves.

While some people experience mild discomfort after performing these activities, others develop severe pain. Here are some tips for those suffering from chronic sciatica to prevent sciatica nerve pain while walking.

Know Your Risk Factors for Sciatica Nerve Pain

Sciatica is often associated with pregnancy, obesity, and aging. In addition, certain activities such as prolonged sitting, standing, walking, lifting heavy objects, and driving long distances increase the risk of developing sciatica. While some of these factors you have no control over, there are some things you can do to address the others.

Walking Strengthens Muscles That Support Your Spine

Walking is one of the best forms of exercise you can do to strengthen your trunk, core, and lower back muscles. This helps maintain the stability and movement of the spine. When walking, your body uses many muscle groups, including those around your waistline and hips. By strengthening these muscles, you help prevent injuries, reduce sciatica nerve pain, and improve your overall health.

Walking Increases Flexibility in Your Lower Back

Walking is one of the most effective exercises for increasing flexibility in your lower back. If you want to improve your walking technique, you can start learning how to use your feet correctly. It would be best if you keep your weight evenly distributed over both feet. Your body should form a straight line while you move forward. To do this, make sure your knees track directly behind your toes.

Try Over-the-Counter Meds

NSAIDs are among the most commonly used medications around the world. They include drugs such as Advil, Aleve, Motrin, and Tylenol. These medicines reduce fever, aches, pains, swelling, and inflammation. And while their use is widespread, it’s essential to understand their effectiveness.

Physical Therapy

Once your acute pain improves, it’s vital to start rehabilitating your back. Your doctor or physical therapist can set up a plan to ensure you don’t hurt yourself again. This usually involves exercises to correct your posture and strengthen the muscles supporting your spine. These exercises help you avoid injury and maintain proper alignment throughout your daily activities.

Avoid Prolonged Rest and Start a Structured, Progressive Exercise Routine

While sleeping is necessary for recovery, too much downtime leads to muscle atrophy. Working out within 24 hours of a previous workout helps improve endurance, strength, and speed. If you have a desk job and sit most of the day, consider moving around frequently. Get up every 30 minutes to half an hour and do something physical, such as stretching, walking, or jumping rope.

Learning Proper Walking Posture

Walking is one of the most common activities people do every day. Unfortunately, many people don’t know how to walk correctly. They tend to lean forward or backward, putting unnecessary stress on their backs. These postures cause pain and discomfort throughout the body, especially in the lower back. To prevent injury, it’s essential to learn proper walking posture.

Get Sciatica Nerve Pain Relief

Sciatica nerve pain can be detrimental to your everyday life. Getting proper treatment and pain relief is critical. The team at Orthopedic & Laser Spine Surgery can help create a customized treatment plan based on your specific needs. Many treatment options are available, including physical therapy, prescription medication, and surgery. You can schedule an appointment through our contact form or call our office at (855) 853-6542.