Beyond regular home exercises, there are several other actions that will reduce the chances of low back/hip/sciatic pain of ruining your week, month, or even the rest of your life. Unfortunately, sometimes injuries of this sort do lead to serious debilitation, dependence on dangerous drugs such as prescription NSAIDS and opioids, or eventual surgeries that may or may not solve the problem.
First, do not sit very long! Sitting is bad for your health in many ways, and low back loss of motion, strength, and function is one. Many of us have a job that require sitting, but make it a point to get up and move every 15-20 minutes or even just stand for 2 minutes. If your boss complains, explain to him/her that this actually increase your productivity (research confirms this). There are work stations available that allow a sitting and standing option (google it).
Second, stand tall with an improved posture (walk that way also). I treat a lot of ballet dancers, and they are the benchmark for posture—head up, chest up, stomach in. I tell patients to use the 3 string reminder: one string is attached to the top of the head pulling straight up, one string to the sternum pulling up and forward at 45 degrees above horizontal, and the third pulling the pubic bone straight forward. Or, think, “suck and tuck the gut and butt.” I just tried it to illustrate to myself and my wife told me how great I look!
Last, besides the home exercises I mentioned in the previous article, do yourself a favor and go to a gym. Work out moderately 2 or more times per weeks for 30-90 minutes (everyone’s tolerance for exercise is different, find what you will do consistently). There is no other action that will improve overall health as much as consistent exercise, and a gym makes multiple forms of exercise possible. If all you do for exercise is walk or run, that is way better than nothing, but not nearly optimum. If you have a favorite recreational physical activity—tennis, swimming, golf, running—gym work will improve your performance.
I have to go now—off to the gym—look for you there!