Sciatica is one of the most common causes of lower back and leg pain.
Many people describe it as a sharp, burning, or shooting pain that travels from the lower back down through the hip and into the leg. The discomfort can range from mild irritation to severe pain that makes it difficult to sit, stand, or walk.
What many people do not realize is that everyday habits can play a major role in making sciatica worse. In fact, some of the most common daily activities can irritate the sciatic nerve without you even realizing it. Over time these small habits can increase inflammation, tighten surrounding muscles, and place more pressure on the nerve.
The good news is that once you understand which habits may be contributing to your pain, you can begin making small adjustments that help your body heal. Physical therapy can also play an important role in relieving pressure on the nerve, improving mobility, and helping you return to normal activities without pain.
If you live in Andover, East Wichita, Augusta, Rose Hill, or Benton and are dealing with sciatica symptoms, understanding these daily habits is an important first step!
What Is Sciatica?
Sciatica occurs when the sciatic nerve becomes irritated or compressed.
The sciatic nerve is the largest nerve in the body. It begins in the lower spine and travels through the hips and buttocks before running down each leg.
When this nerve becomes compressed, people often experience symptoms such as lower back pain, buttock pain, pain that travels down the leg, numbness or tingling in the leg or foot, and weakness in the leg. These symptoms may worsen when sitting, bending, or standing for long periods of time.
Many conditions can contribute to sciatica including disc irritation, muscle tightness, poor posture, and reduced mobility in the spine and hips. Everyday habits can significantly influence how much pressure is placed on the sciatic nerve.
Below are six common things many people do every day that may be making sciatica worse.
- Sitting For Long Periods Of Time
One of the biggest contributors to sciatica pain is prolonged sitting. Sitting places increased pressure on the lower spine and the discs between the vertebrae. When this pressure builds throughout the day, it can irritate the structures surrounding the sciatic nerve.
Many people spend hours sitting at a desk, in a car, or on the couch. Over time this can tighten the hip muscles, reduce circulation, and increase compression in the lower back.
People with sciatica often notice that their pain becomes worse after sitting for long periods. The pain may even increase when trying to stand up after being seated.
Taking regular breaks throughout the day can help reduce this pressure. Standing up, walking around, or performing gentle stretches every thirty to sixty minutes can help keep the spine and hips moving.
Physical therapy can also help identify sitting positions that reduce stress on the lower back while strengthening the muscles that support the spine.
- Poor Posture Throughout The Day
Posture plays a significant role in spinal health. When posture begins to break down, it can increase strain on the muscles, ligaments, and discs that support the lower back.
Many people unknowingly sit with their shoulders rounded forward, their head pushed forward, or their lower back slouched. This posture shifts the natural alignment of the spine and can increase pressure on the sciatic nerve.
Poor posture is especially common when working on a computer, looking at a phone, or relaxing on the couch.
Over time this position can create tightness in the hips and lower back while weakening the muscles that help stabilize the spine. This combination can make sciatica symptoms worse.
A physical therapist can evaluate posture and provide guidance on how to properly align the spine during everyday activities such as sitting, standing, and lifting.
Strengthening the muscles of the core and hips is also essential for improving posture and reducing strain on the lower back.
- Not Moving Enough During The Day
Movement is essential for maintaining a healthy spine. When the body remains inactive for long periods, muscles can become stiff and joints can lose mobility.
Lack of movement can cause the muscles surrounding the lower back and hips to tighten. When these muscles tighten, they can increase pressure on the sciatic nerve and worsen symptoms.
People who spend most of the day sitting or resting may notice that their sciatica pain becomes more intense over time.
Gentle movement throughout the day helps maintain flexibility, improves circulation, and reduces stiffness in the spine and hips.
Activities such as walking, stretching, and light strengthening exercises can help keep the body functioning properly.
A physical therapist can guide patients through safe exercises that reduce pressure on the sciatic nerve while gradually restoring strength and mobility.
- Lifting Objects Incorrectly
Improper lifting is another common cause of increased sciatica pain. Many people bend forward at the waist when picking up objects instead of using their legs.
When lifting with the back instead of the legs, the lower spine experiences significant stress. This can irritate the discs and tissues that surround the sciatic nerve.
Even lifting light objects repeatedly throughout the day can contribute to pain if the movement pattern is incorrect.
Proper lifting technique involves bending at the hips and knees while keeping the object close to the body. Engaging the leg muscles instead of the back helps reduce strain on the spine.
Physical therapy can teach proper movement patterns for lifting, bending, and carrying objects so the lower back remains protected during daily activities.
- Spending Too Much Time Looking At Your Phone
Many people spend several hours a day looking down at their phones or tablets. This position causes the head to tilt forward and the spine to round.
While most people associate this posture with neck pain, it can also affect the lower back.
When the upper body rounds forward, the natural curves of the spine change. This can shift additional pressure onto the lower back and irritate the structures surrounding the sciatic nerve.
Over time this posture may contribute to tight hip muscles, reduced spinal mobility, and increased strain on the lower back.
Being mindful of how you hold your phone can make a significant difference. Holding the device closer to eye level and taking frequent breaks can help reduce stress on the spine.
Strengthening exercises that improve posture can also help the body maintain better alignment throughout the day.
- Ignoring Early Signs Of Sciatica
One of the most common mistakes people make is ignoring early symptoms of sciatica. Many individuals assume the pain will go away on its own or that it is simply part of getting older.
Unfortunately, when sciatica is ignored, the underlying cause of the irritation may continue to worsen.
Early symptoms may include mild lower back discomfort, occasional tingling in the leg, or tightness in the hip or buttock. Addressing these symptoms early can prevent the condition from becoming more severe.
Physical therapy is often one of the most effective non surgical treatments for sciatica. A physical therapist can evaluate the spine, hips, and surrounding muscles to determine what may be contributing to the nerve irritation.
Treatment often includes targeted exercises, mobility work, and hands on techniques that help reduce pressure on the sciatic nerve.
Many patients begin to notice improvement in their symptoms as mobility improves and the muscles supporting the spine become stronger.
How Physical Therapy Can Help Sciatica
Physical therapy focuses on addressing the root cause of sciatica rather than simply masking the pain.
At Empower Physical Therapy in Andover, treatment begins with a comprehensive evaluation. Your physical therapist will assess your posture, movement patterns, spinal mobility, muscle strength, and nerve symptoms.
Based on this evaluation, a personalized treatment plan is created to help reduce nerve irritation and restore normal movement.
Treatment may include strengthening exercises to support the spine, mobility work to improve flexibility in the hips and lower back, hands on therapy techniques to reduce muscle tension, posture education to improve daily movement habits, and guided exercises that help relieve pressure on the sciatic nerve.
One of the goals of physical therapy is to help patients return to their normal activities without fear of triggering pain.
Many people are surprised to learn that physical therapy can often relieve sciatica without the need for injections or surgery.
Why Early Treatment Matters!
Addressing sciatica early can make a significant difference in recovery time. When treatment begins early, it is often easier to reduce inflammation and restore normal movement before the condition becomes more severe.
Waiting too long may allow muscle tightness, weakness, and movement limitations to develop, which can make recovery take longer.
Physical therapy provides a proactive approach that helps patients understand their condition and take control of their recovery.
Patients also learn strategies to prevent sciatica from returning in the future.
Find Sciatica Treatment In Andover, Kansas
If you are experiencing lower back pain, leg pain, or symptoms of sciatica, physical therapy may help you find relief and return to your normal activities.
The team at Empower Physical Therapy provides one on one care focused on identifying the root cause of pain and creating a treatment plan tailored to each patient.
If you are ready to start feeling better, click here to schedule an appointment with our Andover team!
338 S. Andover Rd STE 100
Andover, KS 67002
316-348-2766
