Do you experience chronic lower back pain that sometimes radiates down into your legs? The cause could be sciatica. Sciatica happens when the sciatic nerve is compressed or damaged. The sciatic nerve, which is the longest nerve in the body, runs from the hips into each leg. If you have sciatica, you may experience symptoms throughout your lower body. Common symptoms include tingling or burning nerve pain radiating down through the upper legs. You may also feel some pain and tension in your lower back. Weakness, numbness and muscle spasms are some other symptoms you may experience. If you’re noticing these signs of sciatica, you should seek treatment.
If you experience lower back pain, you’re not alone. In 2020, lower back pain affected 619 million people globally, according to one study. Lower back pain was also the leading contributor to years lived with disability. Conditions like sciatica often hinder a person’s ability to work. Sciatica can also prevent you from engaging in sports and other athletic activities. By taking the right steps, you can find lasting relief. Physical therapy is one great option. You can also work to manage your sciatica by making some habit changes. A big contributor to lower back pain is poor posture. By improving your sitting position, you can reduce your lower back and leg pain.
3 great sitting positions for people with sciatica
- Sitting with lumbar support — Sciatic pain is often made worse by poor posture. If you experience sciatica when sitting, proper back support can make a big difference. One of the most effective ways to reduce sciatica is maintaining good lumbar support while sitting. There are a few ways you can make sure your lower back is getting enough support: One thing you can do is get more ergonomic chairs for your home. High-quality ergonomic chairs are designed to support the body’s natural biomechanics. Look for chairs that provide good lumbar support. If you have chairs that don’t have built-in lumbar support, you can make sure your lower back still gets the support it needs by using a small pillow or a rolled-up towel or blanket. Place the item against the back of your seat so that your lower back will rest against it. By making sure your seat supports the natural curve of your spine, you can reduce the pressure placed on your sciatic nerve whenever you sit.
- Reclining — For people with sciatica, sometimes sitting in a standard chair is too painful. Sitting up straight can put too much of your upper body weight on your lower back, leading to worsened discomfort. By reclining, you can reduce the pressure on your lower back and legs. If you have an adjustable office chair, you can adjust your seat so that it reclines slightly. Reclining too far, however, can put strain on your neck and shoulders as you try to keep your head angled laterally. A slight angle is typically best.
- Sitting with feet flat — Placing your feet flat on the floor when you sit can improve your body weight distribution. This position puts more weight on your lower legs, which can keep your lower back from taking on too much weight. To stay in a position that helps you avoid sciatica, try to keep your feet planted about hip width apart.
Effective stretches for relieving sciaticaÂ
Do you want to take a more proactive approach to pain relief? Stretches can help. Your physical therapist can recommend some targeted stretches in addition to other treatment methods like massage therapy. Here are some great stretches for sciatic pain relief:
- Piriformis stretch — The piriformis is a muscle near the sciatic nerve. When this muscle is tense, it can contribute to sciatica. To stretch this muscle, start by lying on your back with your knees bent. Next, cross your right ankle over your left knee. Pull your left leg toward your chest until you feel a stretch around your hips and right thigh. Try to hold for around 30 seconds before releasing and switching sides.Â
- Seated hamstring stretch — To stretch your hamstring while seated, extend one leg in front of you while seated. Keeping your heel on the floor, lean forward. You should feel a stretch around your lower back, hips and thigh.
- Cat-cow stretch — The cat-cow stretch involves two poses that can help reduce lower back tension. Start on your hands and knees. To enter the cow position, inhale and lower your back. Arch your back as you exhale to enter the cat pose. Repeating this motion in sync with your breathing can help relieve tension and pain.
Get top-notch sciatica treatment at REPAIR SI
REPAIR SI is here to help alleviate your sciatica symptoms. We’ll work with you to develop a treatment plan that meets your needs. With our help, you can take the next steps toward lasting sciatic pain relief.
Contact our team today for more information or to schedule an initial appointment.