Everyday Habits That Can Trigger Sciatica—And How to Break Them

Many people think sciatica comes out of nowhere, but it’s often a slow build-up from how we sit, move, and carry ourselves each day. Hours at a desk, heavy lifting, or skipping workouts might not seem like much at the time.

Sitting Still for Too Long

Modern life makes sitting almost unavoidable. Whether you’re at a computer, in the car, or relaxing on the couch, long periods without movement can tighten the muscles that surround your spine and hips. This can compress the sciatic nerve and cause inflammation. What to do? Taking short stretch breaks, even a minute or two every half hour, can help relieve tension and keep blood flowing.

Lifting Without Thinking

It only takes one wrong move to set off sciatica. Picking up boxes, groceries, or even a child with a twisted posture or bent back can strain the muscles that support your spine. Over time, poor lifting habits can create misalignments and nerve irritation. Practicing mindful movement and bending your knees when lifting can protect your lower back and reduce your risk.

Neglecting Core and Hip Strength

Your core and hips stabilize your body and support every step you take. When these muscles weaken, your spine has to work overtime, increasing the pressure on nerves and discs. Regular movement, gentle stretching, and proper alignment are key to keeping your lower back supported and balanced.

How We Can Help

Our chiropractors in O’Fallon take a multi-pronged approach to uncover the true cause of your sciatica. Every patient begins with a thorough assessment that includes orthopedic and functional movement testing, a detailed health history, and imaging when necessary. This careful process helps identify whether your pain is coming from muscles, discs, or joint dysfunction.

When the source is muscular, we may use targeted release methods such as dry needling or Active Release Technique to calm tension and restore flexibility. If imaging or testing suggests a disc bulge, we incorporate the McKenzie Method®—a trusted physical therapy approach designed to help reduce disc pressure and improve mobility.

As symptoms improve, we often progress to Dynamic Neuromuscular Stabilization (DNS), a specialized system that strengthens the core and hips to support spinal alignment and reduce the likelihood of sciatica returning. (Think of it as retraining your body to move the way it was designed to: strong, stable, and pain-free.). By combining these evidence-informed techniques, our team focuses on helping you move more freely, regain strength, and return to the activities you love.