10 Everyday Habits That Could Be Making Your Sciatica Worse

If you’ve been struggling with sciatica that constantly flares up, your everyday routine might be part of the problem. Simple actions—like how you sit at work, the shoes you wear, or how you sleep—can quietly add pressure to your sciatic nerve.

Let’s take a closer look at these and other habits before considering the sciatica pain treatment options available in Singapore.

Sitting for Long Hours Without Breaks

Extended sitting places direct pressure on your lower back and the sciatic nerve. Whether you work at a desk or drive for long periods, sitting without movement can aggravate your symptoms and make pain flare-ups more frequent.

What to do instead:

Take short breaks in between long periods of sitting. Stand up, stretch gently, or walk around for a few minutes after every 30 to 60 minutes of sitting to relieve pressure and improve circulation in your lower back.

Poor Posture

Consistently poor posture, such as slouching while sitting or standing, can misalign the spine and contribute to nerve compression. Over time, it increases strain on muscles and discs in the lower back.

What to do instead:

Maintain a neutral spine position with your shoulders relaxed and your chin parallel to the ground. When sitting, keep your feet flat on the floor and use a chair that offers lower back support.

Lifting Items Incorrectly

Lifting heavy objects with poor technique can place excessive pressure on the lumbar spine. Bending at the waist or twisting during a lift can trigger or worsen sciatica symptoms.

What to do instead:

Bend at your knees, keep the object close to your body, and lift using the strength of your legs. Avoid sudden or jerky movements.

Sleeping on an Unsupportive Mattress

Your mattress plays a part in maintaining spinal alignment during sleep. A sagging or overly soft mattress can misalign your spine, leading to increased pain upon waking.

What to do instead:

Choose a medium-firm mattress that supports your natural spinal curves. Sleeping on your back with a pillow under your knees or on your side with a pillow between your legs can further ease tension in the lower back.

Lack of Regular Exercise

Avoiding physical activity may seem like the right choice when in pain, but inactivity can lead to weaker core and back muscles. This lack of support for your spine may prolong or worsen sciatica symptoms.

What to do instead:

Do low-impact exercises to reduce inflammation, promote flexibility, and strengthen the muscles that support your spine. These can include walking, swimming, or guided stretching.

Smoking and Poor Circulation

Smoking reduces blood flow to the spinal discs and impairs their ability to heal. It also increases inflammation, which can intensify sciatic nerve irritation.

What to do instead:

If you smoke, it is advisable to speak to your doctor about strategies to quit. Improving your circulation through lifestyle changes can significantly support recovery.

Carrying Excess Weight

Excess body weight, particularly around the abdomen, places extra stress on the lower back and spine. This added strain can worsen pressure on the sciatic nerve.

What to do instead:

Focus on making gradual, sustainable changes to your diet and activity level. Even a slight decrease in weight can lead to noticeable relief from symptoms.

Wearing the Wrong Footwear

Footwear significantly impacts your posture and the overall alignment of your body. Shoes that lack support—such as high heels or completely flat shoes—can shift your body’s centre of gravity and increase strain on your lower back.

What to do instead:

Opt for supportive shoes with cushioning and arch support. Consider orthotic inserts if you have foot conditions that affect your gait.

Ignoring Pain Signals

Pushing through sciatica pain or downplaying symptoms can lead to further nerve damage or inflammation. Waiting too long to seek help may prolong the condition unnecessarily.

What to do instead:

Pay attention to your body. If your pain does not improve, consult a doctor for personalised treatment.

Stress and Muscle Tension

Chronic stress contributes to muscle tension, especially in the back and hips. This tension can increase compression on the sciatic nerve and heighten pain sensitivity.

What to do instead:

Incorporate stress-management techniques into your routine, such as deep breathing exercises, meditation, gentle yoga, or even short nature walks. Reducing tension can complement physical recovery.

When to Consider Sciatica Pain Treatment?

If your symptoms persist despite rest and self-care, it may be time to seek professional help. Sciatica pain treatment can help prevent long-term nerve damage and restore mobility.

Signs that you may need medical treatment include:

• Constant or worsening pain that doesn’t improve after a few weeks
• Numbness or weakness in the affected leg
• Less bladder or bowel control (a medical emergency)

Common sciatic treatment options include:

• Pain Medication: Over-the-counter or prescription medications, muscle relaxants, or analgesics, may help relieve sciatica pain and inflammation.
• Physical Therapy: A structured exercise program supervised by a therapist can help restore strength and flexibility. Therapy can also improve posture, reduce pain, and prevent future episodes of sciatica.
• Steroid Injections: Corticosteroids injected directly into the affected spine area can help reduce inflammation and alleviate pain associated with sciatica.
• Surgical Intervention: If the sciatica is severe or persistent and does not respond to non-surgical treatments, surgery may be recommended to relieve pressure on the affected nerve roots. Surgical options may include discectomy, laminectomy, or spinal fusion.

Talk To Us About Sciatica Pain

Making intentional changes to how you move, sit, sleep, and care for your body each day is a part of sciatica recovery. If you’re unsure where to start or what changes would be most beneficial for your condition, speak with Spire Orthopaedic.

Our orthopaedic specialists take a personalised approach to diagnosing and treating sciatica pain. We can help you identify the root of the problem and recommend evidence-based care tailored to your specific needs.

Book a consultation for sciatica pain treatment in Singapore today.