What can I do to prevent sciatica coming back?

Condition analysis:
The best way to stay free from sciatica symptoms is to make some changes to your lifestyle to help your body stay strong and healthy. Maintain a healthy weight, eat a nutritionally-balanced diet with an emphasis on extra fruit and vegetables, make regular exercise part of your lifestyle, give up smoking and develop a routine of doing five to ten minutes of stretches and core strength exercises every morning. Be aware of your posture when sitting, standing and walking; practise correct lifting techniques, avoid twisting at the waist and always bend your knees when leaning forward.

Instructions:
Stretches – there are specific sciatica stretches aimed at stretching the muscles of the lower back and legs to better support good posture. Many modern occupations force us to sit or stand for extended periods and this can lead to shortened muscles and an increased possibility of injury like Sciatica. An easy spine stretch is the cat-camel stretch – kneel on your hands and knees on the floor, having your knees under your hips and your hands under your shoulders.

Arch your back like a cat stretching, rounding your shoulders and tucking your chin well down; then reverse the curve of your spine by lifting your head and buttocks in the air and allowing your back to dip like a suspension bridge. Slowly and gently repeat, moving between the two positions in a rhythmic manner. This is a wonderful way to relax and stretch tight muscles; do this and other stretches every day for a few minutes.