It’s not always possible to prevent sciatica, and the condition can come back.
To protect your back:
Exercise regularly. To keep the back strong, work the core muscles — the
muscles in the abdomen and lower back needed for good posture and alignment.
A physical therapist can recommend exercises to help prevent common causes of
sciatica.
Keep neutral posture when sitting. Choose a seat with good lower back
support, armrests and a swivel base to prevent sciatica. For better low back
support, place a pillow or rolled towel in the small of the back to keep its normal
curve. Keep knees and hips level.
Use your body correctly. When standing for long periods, rest one foot on a
stool or small box from time to time. When lifting something heavy, let your legs
do the work. Hold the load close to your body. Don’t lift and twist at the same
time. Find someone to help lift heavy or awkward things. When it comes to
sciatica, an ounce of prevention is worth a pound of cure.
Throw out the cigarettes. Smoking doesn’t just damage your lungs. Smoking
robs the tissues in your body, including your vertebral discs, of oxygen and
nutrients. In fact, the nicotine in cigarettes can even damage the cells in your
discs, making them more susceptible to ruptures and tears. And while smoking
has a reputation of keeping you calm, it actually increases pain sensations, which
is something you don’t want if you’re prone to sciatica.
Wear the right shoes. If you have sciatica, you shouldn’t wear shoes that
compress your toes or put too much pressure on the balls of your feet. Shop for
comfort as well as style. Find shoes that support your arches and give your toes
some wiggle room. Limit heel height to no more than 1.5 inches.
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