How to Sit with Piriformis Syndrome

If you are suffering from piriformis syndrome then sitting for long hours can make your symptoms even worse. You might be tired with legs, back, and buttock pain due to piriformis syndrome.
Don’t worry because in this article we will discuss how to sit with piriformis syndrome. By modifying your sitting position, you can reduce the pain and sit for long working hours.

What is Piriformis Syndrome?

Piriformis syndrome is a rare neuromuscular disease in which the sciatic nerve is compressed by the piriformis muscle. Piriformis muscle is a Flat band muscle, it is present at the top of the hip joint.
These muscles play an efficient role in the lower body movement because they help in the stabilization of hip joints and accelerate the movement of the Thigh.

These muscles are responsible for walking and lifting weight from one foot to another and maintaining body balance. These muscles are also responsible for rotating the thigh and lifting weight during any sport.

Piriformis syndrome usually starts with numbness, pain, and tingling in the Buttocks. The pain can be severe when your physical activity is increased like climbing stairs, applying pressure to the muscle, sitting for a long time period, or traveling in a car seat.

How to sit with piriformis syndrome

Improving your sitting posture can help you relieve leg, hip, and lower back pain. To overcome the symptoms it is essential to learn how to sit with piriformis syndrome.

● Maintain a good posture
If you are sitting for long hours to overcome your piriformis syndrome pain, keep your feet flat on the ground. You should be sitting in an upright position without sinking your hips Low. Keep your shoulder straight. If you are using a computer it should be at the top third level with eyes.

● Use a support
If you will have lumbar lower back support it can relieve your pain. Lumbar support keeps your spine in alignment and reduces pressure. When you put a cushion as lumbar support it reduces pressure and distributes the weight evenly on the lower back and hips.

● Give your body a break
If you have to sit for many hours you should take breaks in between them to relax all the body muscles. After every 30 to 60 minutes take a break stand up and walk around.
How to sit in the car with piriformis syndrome

You can sit in a car with piriformis syndrome by maintaining body posture. You can add support to your car seat. Make sure you have adjusted the car seat. If you are planning for a long drive take breaks in between the travel.

How to Sit on a Couch with Piriformis Syndrome

If you are sitting on a couch make sure your back is straight. Do not bend your shoulders or your back. You can place a cushion under it to provide support. You can also take back support.

Piriformis Syndrome Treatment

If you feel pain while sitting in a certain position then you should avoid it to reduce pain. Find out how to sit with piriformis syndrome. To relieve symptoms you should rest, heat, or ice.
You can also consult a physiotherapist to suggest you some stretches or exercises that can prevent sciatic nerve compression. To improve joint activity and reduce pain doctors also recommend osteopathic

Manipulative Treatment

Physicians also advised the patient to take muscle relaxants, anti-inflammatory medications, or injections with a corticosteroid or Anesthetic. Doctors also recommend Botox injections since botulinum toxin is helpful in reducing muscle tightness and sciatic nerve compression.

Piriformis syndrome exercises

Following are some of the stretches and exercises which you can perform to relieve piriformis syndrome.

● Lying piriformis stretch
Lay down flat on your back and cross your right ankle over the left knee. Then pull your left knee gently towards your right knee with slight pressure. Hold this pose for 5 minutes.

● Seat cross-legged
You can sit cross-legged on the floor which will stretch the piriformis muscle and glutes. This pose will help in opening the hips.

● Pigeon pose
It is an advanced stretch pose in which deep hip and piriformis stretch engages the piriformis muscle.

● Chair stretch
It is a perfect stretch for those people who sit on a chair for a long time. First, sit on the chair and place your ankle on the opposite knee. Slowly bent forward till you feel pressure on the hip joint. Hold for a few minutes and switch the feet and do the same thing for the other leg


it is very important to learn how to sit with piriformis syndrome. Since if you’re sitting posture is not correct it can increase your lower back, hip, or leg pain.