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You Might Be Making Your Sciatica Worse. Here’s How.
February 02, 2026
You bent down to tie your shoe, sneezed or just sat too long, and there it is. That sharp, radiating pain shooting down your leg.
If you’ve ever had sciatica, you know how stubborn it can be. And while rest and time can help, certain everyday habits might quietly be making your symptoms worse.
says Vincent Codispoti, MD, a physiatrist with Hartford HealthCare’s Bone & Joint Institute. “The pain can range from mild to severe and how you move, sit and even sleep can all impact recovery.”
Here are a few habits that may be making your sciatica worse and what to do instead.
What sciatica actually is
Sciatica is actually just a set of symptoms caused by irritation or compression of a nerve in your lower back.
“Sciatica is pain, numbness, or tingling that travels from the lower back or buttock into the leg, often along the path of the sciatic nerve. It most commonly happens when something irritates or compresses one of the nerves in your low back,” says Dr. Codispoti.
That irritation can come from a herniated disc, spinal narrowing or even a tight muscle that’s pressing on the nerve. The result is pain that may feel sharp or burning and flares with everyday movements like sitting, bending or twisting.
5 habits that might be making your sciatica worse.
1. Sitting too much
It’s easy to underestimate how much time you spend sitting. But staying seated for long stretches puts pressure on the lower back and hips, where the sciatic nerve starts.
“Sitting causes the muscles that support your spine to tighten up, especially the hamstrings and hip flexors,” says Dr. Codispoti. “That pressure can irritate the nerve and make symptoms worse.”
Try standing up and stretching every 30 minutes or using a standing desk if possible. And when you do sit, make sure your screen is at eye level and choose a firm chair that supports your lower back — not a deep, soft couch.
> Related: How to Keep Your Back Healthy as You Age
2. Poor posture
We’ve all been guilty of slouching, but when it comes to sciatica, posture matters.
“When you sit or stand with rounded shoulders or an unsupported lower back, it increases pressure on the discs and nerves,” Dr. Codispoti explains.
To help, keep your shoulders back, your head aligned over your spine, and your feet flat on the ground. A small lumbar pillow or rolled-up towel can help support the natural curve in your lower back.
> Related: 6 Bad Posture Habits That Are Hurting Your Spine
3. Skipping exercise
When you’re in pain, moving may be the last thing you want to do, but too much rest can backfire.
“People often think rest will help, but inactivity can cause muscles to weaken and tighten, which leads to more pain,” says Dr. Codispoti.
Gentle movement is best: walking, swimming, or stretching the hips and hamstrings can help relieve nerve pressure and improve mobility.
If the pain flares up, avoid high-impact activities or heavy lifting until you’ve checked in with your doctor.
4. Lifting the wrong way
Whether it’s a laundry basket or a grocery bag, lifting with poor form is one of the fastest ways to irritate your sciatic nerve.
“Always bend at your knees, not your waist,” says Dr. Codispoti. “Keep the object close to your body and avoid twisting or jerking motions.”
If something feels too heavy, don’t push through it — ask for help or use smaller loads.
> Related: 6 Ways to Improve Your Posture at Work
5. Sleeping in awkward positions
Your favorite sleep position might not be doing your back any favors.
“Sleeping flat on your stomach can strain the lower back,” Dr. Codispoti says. “It’s better to sleep on your side with a pillow between your knees, or on your back with a pillow under your knees.”
These adjustments help keep your spine aligned and reduce nerve irritation overnight.
> Related: How to Choose the Right Pillow for Neck Pain
Small changes can help calm sciatica
Sciatica can be frustrating, but small changes to your daily routine can make a big difference when you recognize the habits making it worse.
“The key is to stay active, practice good posture, and avoid prolonged sitting,” says Dr. Codispoti.
“If symptoms don’t improve after a few weeks, or if the pain is severe, that’s a good time to check in with your doctor. There are treatments that can help you recover faster and prevent future flare-ups.”