Sciatica at Work: Tips for Pain Relief During Long Hours Sitting

Sciatica, or sciatic nerve pain, is a common condition that affects almost 40% of adults at some point. The disorder causes pain, numbness, tingling, or weakness from the lower back, radiating down the buttocks and legs.

Most people experience the symptoms after sitting for long. Excess pressure to spinal discs and nerves results in lower back pain that extends to the extremities. Medications can ease sciatica, but changing your posture is the best way to relieve the symptoms naturally.

Sitting Up Straight

When sitting for hours, ensure your back rests on the chair while you sit up straight. Your shoulders should remain relaxed, and you should not bend or hunch forward. Good posture will help to avoid overexerting your spine. Proper posture helps to distribute weight evenly throughout the body, avoiding unwanted pressure on the sciatic nerve.

Proper Lumbar Support

Placing a pillow on the chair can help to support your lower spine. A pillow provides lumbar support and helps adjust poor posture. Supporting the natural curve of the lower back also helps to keep the body relaxed. Comfort will keep your mind away from the sciatic pain. If you do not have a pillow, use a rolled-up towel to provide lumbar support.

Keeping a Wide Hip Angle

Keeping your hips and knees perpendicular or at a 90-degree angle can worsen sciatic nerve pain. The position tightens the pelvis and hip flexors, which can aggravate the pain. A wide or more open hip-to-knee angle can help to ease the pressure by relaxing the muscles. Using a cushion or increasing the height of your chair can reduce irritation or compression of the sciatic nerve. You can also keep your feet underneath the chair to stretch the muscles.

Keep Feet on the Ground

Keeping both feet flat on the ground can reduce tension on the affected leg. Avoid dangling the feet in the air as gravity could pull the body forward, affecting overall balance. Putting pressure on the core muscles exacerbates sciatica. Adjust your office chair to a comfortable height to place your feet on the floor. You can also use a footrest for support and to enhance blood circulation to the legs.

Sitting Cross-legged

Sciatica usually affects one side of the body and worsens after hours of sitting upright. Sitting cross-legged can help to reduce sciatic nerve discomfort. Raising the affected leg over the other can provide some relief by releasing sciatic nerve tension. The action can also help stretch the piriformis muscle, directly affecting the nerve.

Get an Ergonomic Chair

If you suffer from sciatica, investing in an ergonomic chair can help to provide relief. It will improve comfort and help you to maintain proper posture while you work. Reducing pressure on the nerves and spine helps to relieve pain. You can also get a recliner chair that will allow you to lie back. The chair will support your back muscles as you rest.

A good sitting posture can help to alleviate sciatica. Other things you can do are apply cold or hot compresses and perform muscle stretches. Staying active can help to keep your lumber spine in good shape. There are gentle stretches that you can do while sitting.

For more on sciatica at work and tips for pain relief during long hours of sitting, visit North Andover Chiropractic at our office in North Andover, Massachusetts. Call (978) 557-9355 to book an appointment today.