Part 4 – Sciatica prevention and risk reduction at Essendon Health and Sports Centre

Sciatica - its prevention and risk reduction

As we come to the end of our four-week email series on sciatica, we want to highlight the importance of preventing future episodes of this condition. While chiropractic care can be an effective treatment for sciatic pain, it is equally important to take steps to maintain a healthy spine and prevent further episodes from occurring.

Understanding the Causes of Sciatica:

Image of a woman suffering sciatic pain 19.04.23

Image of a woman suffering sciatic pain 19.04.23

As we discussed in previous weeks, sciatica can be caused by a variety of factors such as herniated discs, spinal stenosis, or degenerative disc disease. To prevent future episodes, it's important to understand these underlying causes and take steps to address them.

  • Maintaining a Healthy Spine:

One of the most effective ways to prevent sciatica is by maintaining a healthy spine. This can include;

  •  performing exercises to strengthen the core muscles that support the spine, 
  • maintaining proper posture while sitting and standing, 
  • avoiding repetitive motions that can strain the back. 
  • When help is around you should use it. Get someone to help lift an object, use a trolley, lighten a load, place things in convenient locations.
  • 7 days of 15 min/day exercise is a lot better than 2 days of 45 minutes.

Our chiropractors can work with patients to develop a customized plan for maintaining a healthy spine based on their individual needs.

  • Lifestyle Changes:

Making certain lifestyle changes can also help prevent sciatica. 

For example,

  •  Losing weight can reduce the pressure on the back and alleviate symptoms of sciatic pain. A great guide for your spine is that it would love our weight to be Height(cm) subtract 100. For example if your height is 168cm then your weight should be 168-100=68kg’s.
  • Quitting smoking can improve blood flow and reduce inflammation, which can help prevent sciatica.
  • Instead of sitting on the couch watching TV do some exercises on the floor
  • Use sit/stand desks to vary workloads
  • If you haven’t gardened for a few months don’t try and do a backyard blitz all day. Work till lunch and stop. It’ll still be there tomorrow.

Sciatica risk reduction

 Our chiropractors can work with patients to identify lifestyle changes that may be beneficial for their individual case.

Ongoing Support and Resources:

At Essendon Health & Sports Centre, we are committed to providing ongoing support and resources to our patients who have suffered from sciatica. This may include follow-up appointments, access to exercises and stretches that can be done at home, or referrals to 

By taking a proactive approach to maintaining a healthy spine and preventing future episodes of sciatica, patients can enjoy a better quality of life and avoid the debilitating pain that this condition can cause. Our chiropractors are here to support patients in this journey and provide the care and resources needed to achieve these goals.