5 Everyday Habits That Make Sciatica Worse—And What to Do Instead

Living with sciatica can be frustrating, especially when it seems like your pain flares up out of nowhere. But what if some of your everyday habits are unknowingly making it worse?

Here are five things we see every day at Orlando City Health and Wellness that can aggravate your sciatica pain—and what you can do to protect your spine.

1. Sitting for Long Periods

Whether it's at a desk or behind the wheel, sitting too long compresses the lower spine and sciatic nerve.

Try this: Take a 2-minute walk or stretch break every 30–45 minutes. Better yet, invest in a standing desk setup.

2. Poor Posture

Slouching forward or leaning to one side can misalign the spine and put pressure on the nerve roots.

Try this: Sit with your back supported, shoulders relaxed, and hips aligned over your knees. Use a lumbar pillow if needed.

3. Skipping Stretching or Exercise

Avoiding movement can lead to muscle stiffness and weakness, especially in the core and hips—key areas that stabilize your spine.

Try this: Gentle stretches like child’s pose, figure-4 stretch, or a sciatic nerve glide can relieve pressure. Better yet, ask our physical therapists for a guided routine.

4. Lifting Incorrectly

Bending from the waist or twisting when lifting heavy objects is a major risk factor for disc injury and nerve pain.

Try this: Bend at the knees, keep your spine straight, and use your legs to lift. Never twist while holding something heavy.

5. Ignoring the Pain

Masking the pain with over-the-counter meds or “toughing it out” doesn’t fix the root cause—and can lead to worsening symptoms.

Try this: Get assessed by our team. A chiropractor or physical therapist can identify the root of the nerve irritation and help you build a long-term solution.

Don’t Wait Until It Gets Worse

Sciatica is highly treatable—but the sooner you address it, the easier it is to correct. At Orlando City Health and Wellness, we’ll help you break the pain cycle and stay active safely.

Call now or book online to start your recovery today.