@drjunaidpainclinic: *Sciatica Important Tips - 200 Words* Sciatica is not a disease, it's nerve pain from low back (L4-S1) going to buttock, leg, foot. Disc bulge, piriformis tightness, or poor sitting is the cause. *DO's:* 1. *Move, don't bed rest:* Walk 5-10 min every 2 hours. Long rest makes it worse. 2. *Sleep position:* Sleep on side with pillow between knees, or on back with pillow under knees. Never on stomach. 3. *Heat + Cold:* First 3 days ice 10 min on low back, after that hot pack to relax muscle. 4. *McKenzie press-up:* Lie on stomach, push chest up with hands, hips stay down. 10 reps x 2 times daily. Best for disc sciatica. 5. *Piriformis stretch:* Lie on back, cross painful leg over other knee, pull towards chest. Hold 30 sec. 6. *No forward bending:* Don't pick from floor, don't sit on floor. Use hip hinge - bend from hips, not waist. *DON'Ts:* - Long sitting, driving, bike riding. - High heels, soft mattress, deep squats, leg press gym. - Painkillers only - they mask, not fix. *Red flags - see doctor urgently:* Loss of urine control, numbness in both legs, foot drop. Fix posture + glute strength = sciatica never comes back. #sciatica #sciaticarelief

drjunaidpainclinic✅

Open In TikTok:

Region: PK

Thursday 08 October 2026 16:26:47 GMT