How to Sit with Piriformis Syndrome? Complete guide

How to Sit with Piriformis Syndrome

Are you working in an office where you have to sit for hours at a computer? Do you have backache? If yes, then you are not alone. Many adults suffer from chronic back pain due to prolonged sitting and wrong sitting posture. Types of chairs also affect lower back health. One of the lower back problems is piriformis syndrome. 

In Piriformis syndrome, the muscles in your buttocks tighten, putting pressure on the sciatic nerve, and causing excruciating pain in your legs and back.

Piriformis syndrome is an uncommon condition diagnosed via MRI. The best way to treat this condition is to exercise the piriformis muscle regularly and stretch it out to help it return to its normal position. Here we will discuss how to sit with piriformis syndrome.

Is it Hard to Sit with Piriformis Syndrome?

what is piriformis

The piriformis muscle is located behind the hip bone (the ilium) and on top of the sciatic nerve. It can become irritated or overworked when sitting for long periods. Also, tenderness and swelling can be felt on the side of your buttocks.

Research suggests that sitting with piriformis syndrome can be painful. It’s a common cause of low back pain and buttock pain, making everyday tasks like getting up from the couch, standing up from a chair, or walking difficult.

Fortunately, piriformis syndrome can be treated with exercise and physical therapy, but there are some things you can do to prevent it from happening again.

How to Sit with Piriformis Syndrome – Tips and Solutions

We sit all day at work, and when we get home, we rest on chairs or at our desks and try to watch TV. Sitting for long periods can cause a lot of health issues.

If you suffer from this, you may experience pain in your hips. Your doctor may recommend that you lose weight and improve your diet to treat this condition.

To get rid of the pain you may be told to stretch before sitting and to use pillows and cushions to support your back. Try these tips to sit better and reduce pressure on your spine.

Take Breaks From Sitting with Piriformis Syndrome

Don’t let the urge to sit all day overwhelm you. Take frequent breaks throughout to stand up, walk around, and stretch. Ideally, take a few seconds to stand up and walk around after sitting for 20 to 30 minutes.

Sitting with Piriformis Requires Good Posture

Make sure your chair is adjusted properly. Your seat should be at the same height as your hips. Sit with your feet flat on the floor and your knees slightly bent. This will prevent your hips from getting out of alignment.

Avoid slouching or leaning back. Maintain a neutral spinal alignment by sitting up straight. This way natural S-shaped curvature of your spine will be preserved.

Using a Seat Cushion to Support your Lumbar

Use a seat cushion and place it between your buttocks and the edge of your chair. You can also use a pillow under your tailbone for added support.

The seat cushion will help to support your back and hips. It is a great way to relieve pressure on the hips, knees, and lower back.

Exercises and Stretches

A natural treatment for piriformis syndrome. Make sure you get up every 45 minutes to take a break.

Stretch and walk around for a few minutes before sitting down again. You can also try to do a little bit of exercise every day. This will keep your body active and help to prevent this condition from worsening.

The first step in treating piriformis syndrome is to make sure you are not over-stressing your hips. If you are a long-distance runner or tennis player who engages in repetitive motion, you should consider changing your exercise routine.

Try out Massage and Heat Treatment

Regular massage therapy sessions will reduce your stress levels and help you relax. This will also improve your circulation and help to prevent further issues with the sciatic nerve.

Get an Ergonomic Chair and Desk

sit with piriformis syndrome

The computer is a big part of our lives. We spend hours at a time sitting in front of one. You can use this to your advantage by getting an ergonomic computer chair.

The height of your office or computer chair should be adjustable. It is crucial to maintain a good posture for back and leg pain.

Your chair should be adjustable and allow you to sit with your legs crossed or uncrossed. This will help you keep your back straight. If you have a desk at home, try to avoid leaning back in your chair and slouching forward.

If your computer has a mouse, make sure that the mouse pad is large enough for you to comfortably hold it. Make sure the keyboard is close for you to reach.

How to Stretch the Piriformis Muscle?

You must do the following to stretch:

stretch for piriformis syndrome

  • Place your legs straight on the ground while lying on your back.
  • Lift the painful leg gently now. Using the opposite hand, bend your knee. 
  • With your hand, pull the knee towards the opposite side.
  • Stay in this position for 20 seconds. Repeat with the other leg.
  • Do this exercise up to 4 times each day.

If you have piriformis syndrome, you can use a foam roller to stretch your hip flexors and strengthen your glutes. These exercises can also help you sit with piriformis syndrome.

Treatment for Piriformis Syndrome

There are a few different treatment options available, and a few of them will depend on the severity of the condition. Physical therapy may be beneficial, and it’s recommended that the individual begin exercising to strengthen the muscles.

One of the most commonly used methods for relieving pain is medication, such as Aleve (Ibuprofen) or Advil (Motrin).

If these options are ineffective, the individual should visit a doctor for further evaluation. Surgery may be required if the condition is severe or long-lasting.

Is Walking Good for Piriformis Syndrome?

Research suggests that changes in the gait, bending, and extension of knees and legs can result in pain-free walking in patients.

Although walking for long can be as painful as sitting. It’s a complicated situation, it’s better to avoid standing, sitting, and walking for hours.

How Long does Piriformis Syndrome Last?

It can take up to 6 weeks or more to completely heal from chronic piriformis inflammation and spasms.

However, mild cases can last for a week at most.

Piriformis Syndrome Exercises and Activities to Avoid

Piriformis syndrome can cause pain in the buttock, thigh, or leg, which may worsen during walking, running, or sitting for long periods. The symptoms can be made worse by overuse or poor posture.

Many lower back injuries are caused by excessive running, gym training, sports, and strenuous physical activities. This is because they cause muscles to become tight and tense in the lower back.


Generally, a sedentary lifestyle is a leading cause of piriformis. Researchers suggest practicing healthy posture and taking breaks from sitting can prove helpful in managing it. In conclusion, if you want to know how to sit with piriformis syndrome, then you should follow the following steps:

  • Keep your back straight and avoid bending forward
  • Rest your feet on the floor
  • Try to keep your legs uncrossed
  • You may use a cushion to support your lower back
  • Avoid sitting in a chair for too long. Take short breaks every 30 minutes.
  • Don’t slouch when sitting
  • Do not sleep in a reclining position.


1. What is piriformis syndrome?

It is a condition that affects the sciatic nerve and can cause pain in the buttocks, hip, and thigh.

2. What causes piriformis syndrome?

It is caused by a tight gluteus medius and a weak hip abductor.

3. How do I treat piriformis syndrome?

Sit straight with a neutral spine position, stretch the hip abductors, and regularly consult a physician.

4. What are the exercises I need to do?

Stretches targeting the glutes, legs, and back muscles can help.

5. How many times per day should I do these exercises?

It is recommended to exercise for five minutes 3-4 times a day.

6. How long will it take to get rid of piriformis syndrome?

It can take up to six weeks to completely resolve.

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I am Karen writing this story for you. My specialization is in the principles of biomechanics meant to improve the quality of life in humans. I’ve more than 10 years of experience in the field of workplace productivity. My passion for yoga has influenced me to teach everyone how to sit and select the best chairs for work and recreation. I try to add value to help this project grow services day by day.



Joshua is the founder and an ergonomist by profession. With over 10 years of working as a furniture designer and consultant, his depth of knowledge is invaluable for our project. He also manages content editing and product reviews.



Carl is a web developer and a tech enthusiast. He likes working at night and has been doing so for the past 9 years. His sense of color selection and understanding of user-friendly interface continues to amaze us. Besides that, Carl is a food lover and a pro at video gaming.