How to sit more comfortably with sciatica (and why you may not want to just sit)

Sciatica, also known more formally as sciatic neuritis, is a condition characterized by pain caused by pressure on the sciatic nerve. The sciatic nerve runs through the spine and splits into both legs. When the sciatic nerve becomes compressed, pain is usually felt in one leg rather than both legs simultaneously. In most cases, the sciatic nerve becomes compressed by a herniated disc or bone spur. The pain from sciatica can be felt in the lower back and affected leg, making even the most regular movements uncomfortable. Someone diagnosed with sciatica might experience difficulty walking, running and even sitting down. 

Research suggests that sciatic nerve pain is a common condition to experience. Approximately 40% of adults in the U.S. will experience sciatica at some point in their lifetimes. Treatment is essential because it can help prevent sciatica flare-ups from occurring in the future. It’s also important for those needing relief from their pain or discomfort. It’s hard to go about your daily routine when sitting becomes an unpleasant experience. Some positions may offer relief if you’re struggling to sit comfortably due to your sciatica. Treatment is the best way to get long-lasting relief for your nerve pain, but here’s how you can sit more comfortably while you’re getting treatment.

Which specific sitting positions can be helpful for sciatica sufferers? How do they make sitting more comfortable?

For those dealing with unmanaged sciatica, sitting in a chair or on the couch can become painful. Fortunately, some sitting positions can be more comfortable for someone with sciatica to perform. Try each sitting position listed below to see how each works for you:

• Sit straight with your back flat against the seat — The first sitting position you can try to ease your sciatic pain is sitting straight with your back up against the back of the seat. Ideally, you’ll keep most of your back as close to the back of your seat as you can and avoid slouching if possible. Slouching can increase pressure on your sciatic nerve and cause excess pain and discomfort.
   
• Sit straight with your feet on the ground — Another sitting position you can try to get some temporary relief from your sciatica symptoms is sitting straight up with your feet on the ground. Keeping your feet planted on the ground can help with weight distribution and relieve some of the pressure on your sciatic nerve. You should avoid sitting on barstools or seats where your feet don’t touch the ground and your weight is unevenly distributed.
   
• Sit with your hips open — When you think of sitting straight, you probably picture sitting with your abdomen and lower body forming a 90-degree angle. For those dealing with sciatica, sitting wider than 90 degrees may offer some degree of relief. We encourage people with sciatica to sit with their hips slightly open to promote relaxed muscles and reduce tension.

Should someone with sciatica sit for long periods of time? How can sitting irritate sciatica?

To be clear, someone dealing with sciatic nerve pain shouldn’t be sitting for long periods of time. Sitting, standing and even working for too long can make the symptoms of sciatica worse. When you sit down, the weight of your body is placed onto your sciatic nerve and can irritate an already inflamed nerve. The weight from your body can place even more compression on the discs in your spine, including any herniated disc or bone spur that may be behind your sciatica symptoms. 

It’s worth noting that if you sit down, you can manage some of your pain by using the sitting positions mentioned above and by getting up to stretch and walk around in 20- to 30-minute intervals. It’s also possible to reduce your risk of developing painful symptoms from sitting if you use lumbar support, like a soft pillow underneath you or a rolled-up blanket behind your back. 

Alliance PTP can connect you with the physical therapy practice you need for sciatic pain treatment 

Ready to try in-person physical therapy for your injury or condition? You’ll find plenty of options to choose from among the Alliance Physical Therapy Partners practices nationwide. 

Our team can quickly put you in touch with one of our partner clinics near you, and their friendly and knowledgeable local staff can help you find care for your sciatic nerve pain. Still not sure how you should be sitting with sciatica? We can help you reduce your pain and discomfort and even suggest how else you can improve your comfort while sitting.

Don’t have the time to see a physical therapist in person? Not a problem. Alliance PTP and its partners can also see you virtually in nearly every state. 

Still have questions about what we and our partners can do for you? We’re ready to answer them and help you find the physical therapy you need.