Are You Making Your Sciatic Pain Worse Without Realizing It?

1️⃣ Doing Sit-Ups
Sit-ups may seem like a solid ab workout 💪, but if you’re dealing with sciatica, they’re likely doing more harm than good.

Here’s why: Sit-ups increase pressure on your lower spine. Think of your spinal discs like jelly doughnuts 🍩. Repeatedly bending your spine (as in a sit-up) can cause the “jelly” to bulge or leak, pressing on your sciatic nerve ⚡ and worsening your pain.

What to do instead:
Try planks — they’re a spine-friendly core exercise that strengthens your abs without aggravating your back.

2️⃣ Stretching Tight Hamstrings
Tight hamstrings often feel like they need a deep stretch, especially when sciatica flares up. But stretching them can actually irritate the sciatic nerve, which runs through the hamstring muscles.

That feeling of tightness? It’s often the nerve protecting itself. Forcing a stretch here can inflame the nerve further. 😣

A better option:
Skip hamstring stretches for now and focus on gentle movements that calm the nerve, not stretch it.

3️⃣ Sitting with a Rounded Lower Back
If you’re sitting for long hours — whether working from home or watching TV — posture matters. Slouching with a rounded lower back puts pressure on your spinal discs and joints, which can trigger or worsen sciatic pain.

Quick tips for sitting comfortably with sciatica in Port Macquarie’s work-from-home culture:

• Sit upright with a neutral spine
• Brace your core gently
• Keep both feet flat on the floor
• Use a lumbar pillow if needed

4️⃣ Exercising First Thing in the Morning
Love a sunrise workout in Port Macquarie? 🌅 Be careful if you suffer from low back pain or sciatica.

While you sleep, your spinal discs re-hydrate and swell slightly. In the early morning, this extra fluid increases disc pressure — especially risky if you have a disc bulge.

Solution:
Wait at least an hour after waking before heavy lifting or cardio. Give your discs time to settle and reduce the risk of aggravating your sciatic nerve.

5️⃣ Sitting Cross-Legged
Sitting cross-legged feels natural to many — but it twists your spine and shifts your weight unevenly, which isn't ideal for a sensitive sciatic nerve.

Instead, try this:

• Sit with both feet flat
• Brace your abs
• Keep your lower back straight and supported

Even small adjustments like this can bring big relief. 🙌

So What Can You Do for Sciatic Pain Relief in Port Macquarie?

If you’ve tried stretching, strengthening, or resting and still feel that burning, tingling, or sharp pain radiating down your leg, it may be time to try a different approach.

At our Port Macquarie acupuncture clinic, we help patients relieve sciatica naturally through targeted treatments that calm inflammation, relieve pain, and restore movement.

✅ Ready for Relief?

If you're tired of trial-and-error methods and want real solutions tailored to your body...

📍 Book an FREE DISCOVERY session in Port Macquarie today and take the first step toward gentle, effective pain relief.

👉 Call us (5590 0232) or [book online] — and let’s get you moving better again!

 

Ryan Samuels

Orthopaedic Acupunturist