There are some exercises, stretches and other measures that can prevent sciatica. A physical therapist can develop a complete, personalized program. Here are some steps you can follow:
· Practice good posture: Stand up always with the head aligned with your shoulders, your shoulders aligned with your hips and your buttocks tucked curvature. Your knees should be slightly bent.
• Do Abdominal: These exercises strengthen the abdominal muscles that help support your lower back. Lie on the floor with his back, hands behind your head and knees bent. Press your lower back to the floor, lift your shoulders up about 30 cm. above the floor, then lower them. Repeat 10 to 20 times, once a day.
· Path / swim Walking and swimming can help strengthen your lower back.
· Lift objects properly: Always lift from a squatting position, using your hips and legs to do the heavy lifting. Never bend over and lift with your back (lumbar region).
Avoid sitting or standing for long periods: If you sit at work, take regular breaks to stand and walk a little.
· Use proper posture to sleep: Take pressure off your back or side sleeping with a pillow under your knees.
· Extension: Sit in a chair and bending movements with his hands toward the ground. Stop when you feel a slight discomfort, hold for 30 seconds, then relax. Repeat six to eight times.
Avoid using high-heeled shoes. Shoes with heels over 2.5 inches high shift your center of gravity, making the body out of alignment.