How to Sit with Piriformis Syndrome

How to Sit with Piriformis Syndrome

We all know that sitting at a desk for long hours can be hard on our bodies. In some cases, people can experience a condition called piriformis syndrome, which causes sharp pain in the lower back and thigh area.

Sometimes, a muscle in your hip called the piriformis can press on a nerve called the sciatic nerve. This can cause pain and discomfort in your back, legs, and buttocks, especially if you sit for a long time at work.

But don't worry, there are some simple changes you can make to your daily routine that can help you feel better, even if you have to sit for long periods of time.

Why Does Sitting Make Piriformis Syndrome Worse?

Sitting for long periods is the perfect recipe for disaster if you want to avoid a severe case of piriformis syndrome. People who feel pain in the buttocks might suffer from what's commonly known as wallet sciatica or fat wallet syndrome.

That's because it usually happens when people have something in their back pocket and sit down, causing more pressure on their sciatic nerve, resulting in piriformis syndrome and buttocks discomfort.

Sitting, on the other hand, also changes how we hold our core muscles. Those who spend most of their day seated tend to hunch over, curve their backs, and flex their hips. It can hurt spinal alignment, which causes symptoms of piriformis syndrome to occur in certain people.

How to Sit with Piriformis Syndrome

Learning to sit correctly is the first step in managing the hip, leg, and lower back pain that comes with piriformis syndrome. Look at this guide for what you can do to relieve pain and regain mobility.

Sit with a Good Posture

A great ergonomic chair is the key to sitting down with good posture. The right chair will help you sit straight and alert, but if you have an uncomfortable chair, then it can really cause any number of issues, so once you get your hands on the ideal chair, make sure to take note of these steps to help guide you towards sitting with good posture.

  • If you are looking at a computer screen, adjust it so that the top third is at your eye level.
  • Keep your shoulders back.
  • Don’t let your hips sink further down than your knees.
  • Keep your feet flat on the ground. Use a footrest if necessary.
  • Sit upright as possible.

Heat Therapy

Herbal heating pads are ideal for soothing pain when sitting. If you're experiencing aches in your hips, lower back, and upper thighs or just generally itchy piriformis syndrome, applying heat to these areas can be helpful during your recovery period - heating aids blood flow and alleviates discomfort.


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    Use a Lumbar Support or Seat Cushion

    Many people don't always keep their backs supported whenever they're sitting, which strains the muscles and nerves in the lower back. What if you could use extra cushioning to help relieve that pain?

    There are a few options out there! For example, sitting pads and seat cushions are a great way to go. Your posture will also be improved when wearing one.

    Take Frequent Breaks

    When you have to stand for prolonged periods, you must take regular breaks to ensure you don't develop aches and pains. For example, when out in the field making sales calls all day long, after 30 minutes of standing, it's essential to stretch your legs by getting up from your desk and walking around the office for a few minutes.

    It'll also do you good to engage more often in activities that require movement. The body craves activity, as opposed to being stationary every day. Some people find light stretching effective at relieving tight muscles, while others find a short walk outside helps ease tension.

    Do you work a desk job? Invest in one of these great accessories for your office. They help provide users with the option to stand or sit while working; many are even programmable, so they can be adjusted throughout your day depending on whether you need to use them while standing or sitting. Give it a shot! It's good for your body, so you don't burn out, and it feels better that way too!


    Stretching your piriformis muscle can help loosen it up and relax the different parts of your pelvic region, like your gluteal or leg muscles. Stretch by working the lower back and hamstrings because connected to the piriformis is a sciatic nerve that goes through your gluteus maximus, lower back, and then down to both legs. 

    So even with stretching alone, you're getting work done in three separate places simultaneously! Of course, you should always seek advice from a professional if you have trouble finding the proper stretches for each area so that the tension in your back doesn't end up in one spot when it needs to be spread out evenly.

    Tips for sitting with piriformis Syndrome

    Here are some tips for sitting with piriformis syndrome:

    • Choose a chair with good support: A chair that is too soft or hard can worsen the pain. Look for a chair with good lumbar support and a not-too-deep seat.
    • Avoid sitting for long periods: If you have to sit for long periods, get up and move around every 20-30 minutes.
    • Stretch your piriformis muscle regularly: Stretching the piriformis muscle can help to improve flexibility and reduce pain.
    • Use a pillow or rolled-up towel: Place a pillow or rolled-up towel under your thigh to keep your hip in a neutral position and reduce pressure on the piriformis muscle.
    • Avoid crossing your legs: Crossing your legs can pressure the piriformis muscle.
    • Get up and move around: If you start to feel pain, get up and move around. This will help to reduce pressure on the piriformis muscle.

    Here are some additional tips that may help you sit more comfortably with piriformis syndrome:

    • Use a standing desk: If you have a desk job, consider using a standing desk. This will help to reduce the amount of time you spend sitting.
    • Take breaks: If you must sit long, get up and move around every 20-30 minutes. This will help to reduce pressure on the piriformis muscle.
    • Stretch your piriformis muscle regularly: Stretching the piriformis muscle can help to improve flexibility and reduce pain.
    • Strengthen your core muscles: Strong core muscles can help to support your back and reduce pain.
    • Manage stress: Stress can make pain worse. Discover healthy stress management techniques like yoga, meditation, and nature time.

    Reduce Sitting Pain

    Sitting is a part of our everyday lives. For some people, it's an unavoidable facet of their job description. If you add piriformis syndrome into the equation when it comes to sitting for long periods, there will be pain.

    To reduce sitting pain, we recommend modifying your sitting position to ensure that your posture is perfect and appropriate for this specific situation.

    Use lumbar support if necessary, frequently stretch throughout your day if possible, and take breaks from time to time whenever you think about it.

    In doing so, you will prevent premature fatigue from developing and stop yourself from encountering any physical discomfort associated with sitting for too long in one place.

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