The piriformis muscle travels from your sacrum to your thigh bone and is tough to reach. It can cause agonizing pain when it pushes against your sciatic nerve, which happens frequently as a result of too much sitting. Piriformis syndrome is caused by tight or irritated piriformis. Read on to learn more about how to sit with piriformis syndrome? and its sitting and sleeping position.
To relieve the pain, you can try a few tried-and-true methods. Making simple lifestyle changes is one of these things, yet they are well-known pain relievers. You should try these two tips mentioned below:
- Your Sitting Posture Should Be Adjusted
The majority of people experience pain in their back and lower back muscles as a result of poor posture. If you’re going to sit with Piriformis Syndrome, you’ll want to be sure you’re in the appropriate position.
Maintaining proper posture keeps your bones in alignment with the rest of your body. It also evenly distributes the strain in your muscles and ligaments, ensuring that no single muscle in your body is overworked.
- Maintain your back pockets empty at all times.
Back pockets are where most people put their phones, keys, and wallets. You must, however, keep them empty each time you sit. Because whatever you put in your right back pocket rubs against your piriformis muscle and the sciatic nerve that passes through it, this is the case. This can either cause piriformis syndrome or exacerbate the problem if you already have it.
Your position will be automatically adjusted if you choose a good chair. Your pain will be reduced if you have chosen a good chair. Chairs that sink your hips should be avoided because they will aggravate your ache.
Stress on the lumbar spine for an extended period of time can easily cause piriformis pain. Meanwhile, To support your spine and relieve pressure, roll another small blanket or position a small pillow behind your back. You can get relief by elevating your hips to reduce hip flexor strain.
There are three sleeping positions that a piriformis patient should try. It will give you great relief in your condition.
- Position 1: If you have piriformis syndrome, the best position is to lie on your back with a pillow under your knees and a round object (such as a tightly rolled towel) under your low back for stability.
- Position 2: This is ideal for people who suffer from chronic back pain. Sleeping on your side with a pillow between your knees is the ideal position to sleep if you have a slipped disc, spinal stenosis, or osteoarthritis. Make sure your spine is straight and not curved or slanted in any way.
- Position 3: Sleeping on your stomach causes torsion pressures in your neck and upper back, so avoid it.
Massaging your piriformis muscle can help relieve the symptoms of piriformis syndrome. Self-massage and stretches on a regular basis can assist release the muscle and relieve strain on the sciatic nerve. A foam roller, tennis ball, or any similar-sized ball can be used.
Consider seeing your doctor or a physical therapist if your symptoms don’t improve with time.