10 GREAT SCIATIC PREVENTATIVE CARE TIPS!

By kevincooper December 18, 2016 ARTICLES

10 GREAT SCIATIC  PREVENTATIVE  CARE  TIPS!

1 SITTING

>>MAINTAIN LUMBAR LORDOSIS BY USING A LUMBAR ROLL

>>CHANGE POSITIONS FREQUENTLY,PREFERABLY EVERY 15-20 MINUTES,BEFORE THE ONSET OF PAIN

>> PERFORM STANDING BACK BENDS 4-5 TIMES UPON STANDING

>> AVIOD LONG SITTING(IN BATH TUB,SITTING UP IN BED)

2 PROLONGED BENDING

>>AVOID FLEXION OR BENDING ACTIVITIES BEFORE NOON(GARDENING,HOUSEWORK,EXERCISES)

>>INTERRUPT FREQUENT/PROLONGED BENDING ACTIVITIES WITH STANDING BACK BENDS (4-5 TIMES EVERY 15 MINUTES BEFORE THE ONSET OF PAIN

>>MAINTAIN LORDOSIS AS MUCH AS POSSIBLE

3 LIFTING

>>AVOID EXCESSIVE LIFTING BEFORE NOON

>>PERFORM STANDING BACK BENDS BEFORE AND AFTER ANY LIFT

>>INTERRUPT FREQUENT LIFTING WITH STANDING BACK BENDS

 

4 RELAXING AFTER VIGOROUS ACTIVITY

>>PERFORM STANDING BACK BENDS BEFORE,DURING AND AFTER HEAVY ACTIVITY

(GARDENING/YARDWORK,WASHING CAR,SPORTS,ETC)

>>MAINTAIN GOOD POSTURE APPROXIMATELY 1-2 HOURS AFTER COMPLETING ACTIVITY,USE LUMBER ROLL,NO SLUMPING ONTO BLEACHERS OR COUCH/CHAIR

5 PROLONGED STANDING

>>STAND TALL,AVOIDING EXTREME LUMBAR LORDOSIS

>>LIFT CHEST UP,PULL IN STOMACH MUSCLES,AND TIGHTEN BUTTOCKS

6 LYING AND RESTING

>>CORRECT SLEEPING SURFACE: USE SUPPORTIVE ROLL OR NIGHT ROLL TO MAINTAIN LUMBAR LORDOSIS

>>AVOID SAGGING MATTRESS: PLACE MATTRESS ON FLOOR FOR FIRM SUPPORT

>>IT IS OK TO SLEEP ON YOUR STOMACH, BUT NOT FOR LONG PERIODS OF TIME

7 COUGHING AND SNEEZING

>>STAND UPRIGHT WITH LUMBAR LORDOSIS

>>IF SITTING,LEAN BACKWARDS AND MAKE BEST POSSIBLE LORDSIS

8 PREVENTATIVE EXERCISES FOR THE LOW BACK

>>PERFORM EXTENSION IN LYING(PRESS UPS) 10 TIMES IN THE MORNING & EVENING

>>PERFORM SLOUCH-OVERCORRECT IF YOU RETURN TO POOR POSTURE

9 STAY ACTIVE

>>EXERCISE DAILEY AFTER 12 NOON

>>AVOID SEDENTARY LIFESTYLES

10 RECURRENCE

>>SHOULD YOU EXPERIENCE ANY WARNING SIGNS(STIFFNESS,ACHINESS,SORENESS, TWINGING), YOU MUST ADHERE TO THE PREVENTATIVE CARE TECHNIQUES AND FOLLOW THE PANIC PAGE.

>>IF YOU ARE UNABLE TO REDUCE YOUR SYMPTOMS SIGNIFICANTLY WITH 2-3 DAYS, OR IF YOUR SYMTOMS INCREASE,CONSULT YOUR PHYSICIAN OR PHYSICAL THERAPIST IMMEDIATELY.

>>TO REDUCE THE RISK FOR RECURRENCE,CHANGE POOR HABITS INTO GOOD HABITS AS SOON AS POSSIBLE BY INCORPORATING THE ABOVE INTO YOUR DAILEY ROUTINES.

NOTE:   LORDOSIS IS THE HOLLOW IN THE LOWER BACK

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