Are you feeling pain in the buttocks or in your legs while sitting? It is the symptoms of piriformis syndrome. When you are facing this problem, you have to know How to sit with Piriformis Syndrome. You may have to sit with this pain for the sake of your work. But if you don’t follow the proper sitting posture, you can face more pain.
Here we will talk about how to sit with piriformis syndrome. First, you have to get a clear idea about piriformis syndrome to cure the problem. Without any delay, let’s start our topic.
About Piriformis Syndrome
Piriformis is a flat muscle of our body located in our lower body part. That means it is under the hip and near the buttock region. The actual position of this muscle is with the posterior margin, which is in the gluteus medius. Piriformis syndrome is a painful condition that occurs in this muscle.
It is generally caused due to the extra stress on the piriformis muscle. This pressure can make the sciatic nerves compressed. The reason can be sitting for a long time. As the muscle area is in your hip, this problem is related to your sitting condition.
Reasons for Piriformis Syndrome
Piriformis syndrome occurs due to the compressed sciatic nerve. The main reason for the pressure on the sciatic nerve is the overuse of piriformis muscle. The other reasons behind this condition can be:
- Sitting for a long time
- Extreme exercise
- Repetitive use of legs like running or walking more
- Lifting heavy-weights
- Injuries like a twist of hip, accident etc.
All these things lead the sciatic nerve pressed down, which causes pain and piriformis syndrome. The issues are related to our daily activity. If we should be more cautious, we can control piriformis syndrome.
Symptoms of Piriformis Syndrome
Sciatica is considered the main symptoms of this issue. That means feeling pain along the sciatic nerve path of your body. Thus, you may feel pain in your hip and buttock area while sitting.
Some other signs of piriformis syndrome are:
- Difficulty in sitting
- Numbness to extended to the legs
- Pain in the back of your thighs
- Feeling pain when walking longer or walking up the stairs
- Feeling pain increased with the increasing time
Symptoms of the syndrome may seem normal. But if you are suffering from one of them, you should be concerned. Otherwise, the problem may increase gradually.
How to sit with piriformis syndrome?
When you are affected by piriformis syndrome, you will feel difficulty while sitting. Wrong sitting posture can increase the pain more. At the same time, you can control the pain with a proper sitting posture too.
Here we will mention some sitting advice for piriformis syndrome patients. You should maintain these things while sitting to make your sitting period flexible. It will also help you to reduce further damage to the most piriformis muscle.
Let’s know about some sitting advice:
Open up Your Pelvis
The pelvis area of the people having this issue generally extended in the forward direction. Thus, their buttock becomes tighter than usual. When you are walking, your muscles remain rotating constantly. If your buttock gets into the area, the piriformis will face pressure.
It would help if you were cautious when you are walking or sitting for more hours. The movement of your pelvis should not be constant. You should always try to keep your pelvis open to lessen the risk of this problem.
Adjusting sitting posture
You can feel the pain increasing while your sitting hours are being longer. When you need to work for longer hours, you should not sit in the same position. It can pressurize specific parts of the body. It can lead to piriformis issues. You can change your sitting posture frequently. It will make you feel more comfortable while sitting for extended hours. Thus, the risk of sciatica also reduces in this way.
Set up The Chair Properly
The chair you are sitting in has an effect on your body. You should select an ergonomic office chair that can support your lower body. When you sit with the proper seat cushion, it will remove some body weight from your buttock. Thus, the pressure on the muscle will be lessened. Maintaining sitting posture is very important if you are sitting with piriformis syndrome.
Take Frequent Breaks
The human body is for movement, not for sitting down in one place for a long time. So taking a frequent break is very important. If you have piriformis syndrome, avoid sitting or lying in your bed for a long time. You should get up and have a short walk. Taking a break in every 20 minutes is an ideal suggestion. It will reduce your pain. You will get fast relief from piriformis syndrome.
Having Piriformis Stretch
Simple stretch in your piriform can help a lot in pain alleviation. You can do it while sitting in a chair. While you are working for a long time, you should apply for it. You just need to put your one leg up on the other thigh and move your body forward. Then do the same thing for the other leg. Thus, the pressure on your hip and buttock muscle will be released. This process is also known as the glute stretch. It is very helpful to get relief from the pain due to piriformis syndrome.
Suitable Exercise for Piriformis Syndrome
There are some easy exercises by which you can get relief from piriformis syndrome. They will work even if you work for an extended period.
Here we are giving you the two most simple exercise:
Exercise- 1
- First, lie down, keeping your back straight and bent both knees.
- Keep your pain area crossed with one another.
- Then you have to clasp both your hands over the bottom of the other knee.
- Now, keep it pulling till the affected buttock is stretching.
- Hold the position for 30 seconds.
- Repeat the process five times every day
Exercise- 2
- First thing you have to sit on a hard floor. In case you feel intense pain, you can choose a soft space.
- Now bend your knee of the pain area and cross carefully on the other area.
- Then bind your arms around the unaffected knee.
- Now keep it pulling towards the chest till the affected buttock is stretching.
- Hold the position for 30 seconds.
- Repeat the process five times every day.
Other Ways to Reduce the Pain
Exercise may not be enough to cure your pain. In this case, you have some other ways to follow. There is some other way that can help you to mitigate the pain like- yoga, massage.
Let’s know how they work:
Having a Gentle Massage
A gentle massage in the affected area can be a great solution to pain. If the exercise was not fruitful for you, you could go for it. You can have a massage to diminish the irritation. However, you should take advice from an expert doctor before having the massage. The reason is that all kinds of massage are not suitable for all pain.
Practise of Yoga
Light yoga is good for managing any types of muscle pain. You knew that piriformis is a muscle of our body. Thus, yoga can be a good solution to cure the muscle problem. A gentle yoga pose can perfectly control your body and keep the muscle fit. In that case, you must ensure the proper movement. The better way is to practice yoga under an expert trainer.
Wrapping Up!
A perfect sitting posture is a must for people suffering from sciatic pain. If you need to stay sitting for long hours for work purposes, you must know the proper posture. Thus, you can be safe from serious injury. Knowing how to Sit with Piriformis Syndrome is vital if you already have the problem.
Here in this context, we discuss all the curative things about this issue. We hope you get it helpful. So, you should apply this in your activity and resolve your painful sitting.