5 Everyday Habits That Might Be Making Your Sciatica Worse

If you’ve ever felt that sharp, shooting pain down your leg or a deep ache in your lower back and hip, you might be dealing with sciatica. And while rest or medication might offer some short-term relief, your everyday habits could be quietly making things worse.

The good news? A few small changes can make a big difference—and with the right help, like back pain treatment in Oatley, you can get back to moving with less pain.

Let’s take a look at five common habits that might be feeding your sciatica.

1. Sitting for too long (especially with poor posture)

Whether it’s at your desk, on the couch, or driving the car—long periods of sitting can irritate the sciatic nerve. When you sit, your hips tighten, your lower back rounds, and pressure builds around the nerve roots.

What you can do:
Get up every 30 to 60 minutes. Take a quick walk, stretch your legs, or simply stand and shift your weight. Try sitting with both feet flat on the floor and your hips slightly higher than your knees.

2. Skipping movement altogether

It’s natural to want to rest when your back or leg hurts. But avoiding movement completely can actually stiffen your spine and make the nerve more sensitive. Staying still for too long allows the muscles and joints to tighten around the sciatic nerve, which can increase discomfort.

What you can do:
Gentle, regular movement is better than total rest. Walking—even for just a few minutes—can help loosen things up. A physio can guide you through safe, pain-friendly ways to stay active during recovery.

3. Lifting the wrong way

Even something as simple as picking up groceries or bending over to tie your shoes can trigger or worsen sciatic pain—especially if your back rounds and your core isn’t engaged.

What you can do:
Use your legs when lifting, not your back. Bend your knees, keep the item close to your body, and tighten your stomach muscles before standing up.

4. Wearing unsupportive shoes

Flats with no cushioning, high heels, or worn-out runners can affect how your body moves and increase pressure on your lower back and hips—making sciatica worse without you even realising it.

What you can do:
Choose supportive shoes with good cushioning and arch support. If needed, a physio can assess your gait and recommend inserts or footwear that help your back move better.

5. Ignoring your core

Your core muscles do more than just help with sit-ups—they support your spine and help distribute load through your body. When they’re weak or underused, your lower back has to work harder, which can aggravate sciatic pain.

What you can do:
You don’t need crunches or planks to strengthen your core. Many gentle movements—like bridges, bird-dogs, or pelvic tilts—can help build support where it counts. At Take Control Active Rehab, we tailor rehabilitation exercises to target the right muscles without making your pain worse.

How physiotherapy can help

At Take Control Active Rehab, our physiotherapists in Oatley work with you to calm the nerve, ease pressure on your spine, and strengthen the areas that support your back. You’ll get:

• A clear explanation of what’s causing your pain

• Hands-on care to reduce tightness and improve mobility

• A gentle, step-by-step plan to get you moving comfortably again

• Support and advice tailored to your lifestyle

We’re here to help you get back to walking, sitting, lifting—and living—without that nagging pain holding you back.

Ready to stop sciatica from running your day?
Book in with our team for personalised back pain treatment in Oatley. Let’s help you feel stronger, more mobile, and back in control.