Prevention of sciatica

Sciatica cannot always be prevented, but you can lower the chance of an episode, or of it returning, by looking after your back and general health.

Stay active Regular exercise such as walking, swimming and cycling keeps the spine flexible and the muscles strong. Aim for about 150 minutes per week of moderate activity.

Strengthen your core Strong abdominal, back and hip muscles support the spine. Gentle core exercises, bridges and planks, learned from a physiotherapist, help prevent back and leg pain.

Protect your back when lifting

• Bend your knees and keep your back straight.
• Hold the load close to your body.
• Avoid twisting while lifting, and ask for help with heavy items.

Sit and stand well

• Use a chair with good lower back support.
• Keep feet flat and screens at eye level.
• Stand up and walk every 30 minutes.
• Avoid sitting on a wallet or with legs crossed for long periods.

Maintain a healthy weight Extra weight puts pressure on the spine and discs.

Do not smoke Smoking reduces blood supply to the discs and speeds up wear.

Sleep and driving Use a supportive mattress and take breaks every hour on long drives, with a small lumbar cushion.

Manage health conditions Keep diabetes well controlled and treat vitamin deficiencies, since nerves are more sensitive to damage.

Manage stress Stress increases muscle tension and pain sensitivity. Relaxation, yoga and enough sleep help.

Ayurvedic view (interpretive) Traditional advice of warmth, regular routine, gentle oil massage and avoiding cold exposure fits with sensible back care. It is supportive only.

Remember Start gentle exercise early after an episode, and see a doctor if pain keeps returning.