Recurrent Sciatica Management: Beneficial Lifestyle Changes and Treatment Options 

Millions of Americans—roughly 40% of us—will experience the symptoms of sciatica at some point during our lives. Caused by compression or irritation of the long sciatic nerve, sciatica is associated with pain, numbness, and other symptoms that can affect the lower back, buttocks, legs, and even the feet.

Fortunately, most cases of sciatica are short-lived, and symptoms resolve within a few days to a week or two. But for some people, those painful symptoms recur, becoming chronic and disruptive, interfering with simple daily activities, including sleep. Without proper treatment, recurrent sciatica can cause permanent nerve damage and unpleasant — and lifelong — side effects.

At Advanced Spine and Pain Center, our team uses special techniques and therapies to relieve painful sciatica and prevent its return. In addition to our medical treatments, the simple lifestyle changes described below can offer significant relief for many of our patients, protecting the sciatic nerve and reducing the risk of compression and irritation in the future.

Lifestyle changes to make now

Managing recurrent sciatica is about more than relieving painful symptoms: It also involves targeting the underlying cause of flare-ups, and typically, that involves a change in habits.

Get Moving

While some types of back pain can be helped with rest, sciatica benefits from gentle movement to help improve healing circulation and relieve muscle stiffness, which can increase nerve compression and pain. Focus on low-impact activities, like walking, swimming, or biking, and avoid anything involving heavy lifting. Gentle stretching can help, too.

If your job requires you to sit or stand for long periods, work in breaks every hour or so to stand up and stretch or walk around. Try to get at least a half hour of moderate low-impact exercise 5-7 days a week to keep symptoms under control.

Manage your weight

Being overweight or obese also increases your risk of sciatica, primarily because those extra pounds put added strain on your lower back muscles and spine. Adopt a healthy eating plan featuring low-fat dairy, lean protein, and plenty of fruits and vegetables. Watch your portion size, and, as mentioned, be physically active as often as possible. 

Use proper posture

Your spine is designed to distribute your weight, but to do so, it needs to be properly aligned. Slouching or hunching over when standing or sitting disrupts this alignment and puts more strain on your lower back, increasing your risks of sciatica and disc-related problems.

Be mindful of your posture and aim to keep a straight line from your neck to your lower back when standing or sitting. Use a desk chair that features lumbar (lower back) support, and adjust the height of your chair so your feet are flat on the floor and your knees are bent at a 90° angle. When standing, shift your weight from one foot to another, and avoid "locking" your knees in one position. 

Incorporate stress management

Stress can also trigger sciatica, particularly chronic stress that makes your muscles tighten. Stress releases hormones that can make pain feel worse, lead to increased inflammation, and interfere with natural healing responses. Stress management practices, like meditation, yoga, or deep breathing, help reduce stress, so you can set aside time daily to read, listen to music, or enjoy another relaxing hobby.

Recurrent sciatica: Treatment can help

While lifestyle changes can help some people with recurrent sciatica, others need medical intervention to relieve the nerve compression that's causing symptoms. Our team offers various treatment options designed to relieve symptoms and prevent recurrence.

Before recommending any treatment, we review your symptoms and perform a physical exam to evaluate your spine and its movement. In most cases, we recommend diagnostic imaging, as well. 

Depending on your needs, your treatment may include:

• Radiofrequency ablation to “deaden” nerves
• Injections to relieve pain and inflammation
• Nerve blocks
• Spinal decompression treatments
• Minimally invasive procedures to remove disc fragments or other tissue
• Spinal nerve stimulation

Often, these treatments are combined with physical therapy and lifestyle changes to improve strength and flexibility while promoting natural healing.

Find relief for stubborn sciatica symptoms

Sciatica may be common, but that doesn't mean it's OK to ignore it. Without prompt treatment, even mild symptoms can lead to permanent nerve damage. To learn how we can help, book an appointment online or over the phone with the team today at our three locations in San Antonio, Texas.