Tips to Help with Sciatica Pain from Sitting

If you are required to sit for most of your workday, you may have experienced sciatica pain. Sciatica is pain that affects the back, hip, and leg and is caused by compression of the sciatic nerve. Compression of the sciatic nerve can be caused by arthritis or spinal stenosis but can also occur as a result of sitting for extended periods of time, especially with poor posture. Taking these simple steps during your workday can help relieve this discomfort.

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Heat may help relieve tight muscles that could be contributing to your discomfort.  Keep a portable hot pack at your desk or work area and apply it during the last 20 minutes of your workday.

2. Stand up and take a walk

Unfortunately, many jobs require their employees to sit for most of the workday. However, it does not take much effort to break this cycle. Try to stand or take a walk around your work area every hour.

3. Check your posture

It is so easy to sit in a slouched position when working at a desk. Get in the habit of correcting of your posture by thinking of your body in terms of right angles. When seated, your eyes should be level with the center of your computer screen. Your ears should be directly above your shoulders, which are in turn directly above your hips. Your hips should form a right angle heading towards your knees, and your knees should form another right angle down to your feet. Your feet, directly below your knees, will then form a right angle with the floor.

4. Stretch regularly

Even if you are not experiencing sciatica pain, stretching regularly is beneficial to anyone who sits for extended periods of time throughout the day. Try to get into a daily routine of stretching in the morning before work or in the evenings following your workday.

Sciatica can be a bothersome pain to deal with, especially when you are limited to sitting during the day. Practicing these simple steps can provide relief of sciatica symptoms and in turn help you focus on your work instead of your pain.

If you’re symptoms persist, our therapists are trained to help with work readiness, and chronic pain management.