How to Sit with Piriformis Syndrome? As sitting all day might seem like an easy and comfortable pastime, it can cause severe pain. Piriformis syndrome is a common condition where the sciatic nerve is pinched or irritated by the piriformis muscles in your buttock. This can lead to back pain, numbness in your foot, and leg weakness.
It’s also worth noting that there are many other potential causes of piriformis pain, which you might want to check out if the symptoms persist for more than two weeks. So, how do you sit? Often a few simple adjustments can help ease piriformis syndrome so that it doesn’t interrupt work or your personal life anymore.
What is Piriformis Syndrome?
Piriformis syndrome, wallet sciatica, and deep gluteal syndrome are all different names of the same condition most office workers face. Piriformis syndrome is a health condition in which the piriformis muscle involuntarily contracts causing pain in the buttock area.
People suffering from this painful experience severe discomfort in the lower spine making them unable to sit comfortably. Some of the most common symptoms of piriformis pain may include sharp pain in the buttock area, tingling sensations in the legs, and numbness starting from the buttocks to the feet.
How to Sit with Piriformis Syndrome?
One can prevent piriformis syndrome pain by following tips:
1. Maintain a good posture while sitting
It’s worth noting that piriformis syndrome pain occurs due to poor posture for some patients. So if you have recently started sitting at your desk job or driving more often, this might be the reason behind the muscle tension and buttock pain.
Ideally, you should sit with good posture first. Ensure your shoulders are back and bend your knees slightly. Keep your back straight, neck relaxed, and feet flat on the floor. Try to incorporate active sitting, it also improves the body posture, helps in burning excessive calories, and reduces stress on the body.
2. Exercising Regularly
Exercising regularly will help you to cope with piriformis stretch. Stretching your leg and butt muscles can also help you relieve pain. Another trick for immediate relief from piriformis syndrome is to develop an exercise routine for your upper body.
You should exercise at least two times a week to strengthen your core muscles and ease the stress on your back. Additionally, you should be careful and avoid exercises that pressure your spine, such as biking or sitting for long hours.
3. Heating therapy
This is another helpful tip that anyone can easily do at home with an electric heating pad. Some patients find that applying heat to their buttocks, leg backs, or lower backs can help them relax and provide pain relief.
Heat therapy can help loosen up tight muscles and relaxes your pain. A heated pad can relieve your pain and help in speedy recovery. It is also an easy and affordable way to reduce aches and pain.
4. Use seat cushions
Sitting for long periods without proper support makes piriformis syndrome worse. If none of the above tips help, you should consider purchasing a seat cushion or lumber support to prevent yourself from slouching and arching your back while sitting.
These devices can be adjusted according to your chair’s height and will help keep you straight whenever you sit on your chair. This can help reduce pinching in your buttock, which is the primary cause of piriformis syndrome, and also keep your spinal alignment correct.
5. Take regular breaks
It’s also worth noting that it’s essential to break frequently when sitting for long hours. Sitting for a long time, your butt muscles can tighten up, causing severe pain. Take some breaks every 30 minutes or an hour after sitting because long sitting can stretch your legs and butt muscles.
These breaks will go a long way in reducing pain in your lower back and buttock area by keeping them relaxed. Stretching the affected muscle and taking breaks will also help you relax your spine.
How to sit in a car with piriformis syndrome?
It’s always difficult to sit in your car for long hours without any support or cushion. You might also experience pinching pain in your buttock and lower back if you often drive long hours without breaks.
In this case, the best way is to buy a car seat cushion that can be used with your existing car seat cushion. These cushions can help reduce the pressure that might be causing pain in your legs. Additionally, the seat cushion will raise your head when seated so that you don’t have to lean forward too much and strain your back.
These cushions, available at local stores or Amazon, offer great value. However, make sure you do not just go for any cushion. Always identify which cushion will be comfortable for you and keep adjusting it to give the most support in your vehicle seat.
How to sleep with piriformis syndrome?
If you have piriformis syndrome, then it is best to sleep on your back. If you sleep on your stomach or side, you will strain your back and experience more pain. Another option is to sleep with a pillow between your legs or knees.
This will also ease the pain and help keep your spine in line. Your back will be less stressed and your spine will stay aligned. In a back sleeping position positions the head and spine in a more natural and neutral alignment, preventing pinching of the sciatic nerves.
Is walking good for piriformis syndrome?
In order to treat piriformis syndrome, walking is recommended. In addition to improving blood flow, walking can promote mobility which greatly helps relieve piriformis syndrome symptoms. In addition to walking, many different exercises can help treat piriformis syndrome pain.
When Should You See the Doctor?
If any of the above ways aren’t helping you with piriformis muscle pain and it keeps getting worse, it’s a clear indication that you need to see a doctor. Visit a good nerve specialist so that you can get treatment.
Nerve decomposition surgery is a common practice that helps release the sciatic nerve from the piriformis muscle. This eliminates pain and symptoms of piriformis syndrome. However, it’s only opted for when non-surgical treatments aren’t helping the patient at all.
Piriformis syndrome is a common condition that can affect anybody. The pain in your lower body can make you unable to continue your daily routine. There are also several ways you can easily treat piriformis syndrome. With the above tips and easy exercises, you can treat tight piriformis muscles and reduce or eliminate pain and discomfort caused by this issue. Try avoiding any activities that cause severe pain or discomfort. If you don’t find these tips helpful then take medical advice to cope with the issue.