How to sit with sciatica: tips from physical therapists

Sciatica pain can make everyday activities — including sitting — feel challenging and uncomfortable. “Some people notice that sitting for long periods can lead to a sciatica flare,” says Paige Fortney, PT, DPT, a Hinge Health physical therapist. “Certain sitting positions can add pressure to sensitive areas.”

But sitting with sciatica doesn’t have to mean being in pain. Small changes, like taking frequent breaks, switching up how you sit, adjusting your workspace, or doing targeted stretches, can help you feel more comfortable.

Learn how to sit with sciatica, plus how to relieve sciatica pain with exercises recommended by our Hinge Health physical therapists.

Sciatica pain when sitting

Your sciatic nerve, which starts in your low back and works its way down the back side of your legs, runs through your sit bones in your lower pelvis. When the sciatic nerve becomes irritated, sitting for long periods — especially in the same position — can lead to discomfort in this area, making sitting uncomfortable. You might notice a dull ache, tingling, or even a sharp or burning sensation while you sit with sciatica. 

While it’s not always possible to avoid sitting, there are ways to make it more comfortable.

“Think of your sciatic nerve like a garden hose,” says Dr. Fortney. “It works best when it has room to move and isn’t compressed, so everything can flow as it should.” If your sciatic nerve doesn’t have the space or movement it needs, it can become more sensitive to pain. 

To help prevent or ease sciatica pain, making adjustments to how you sit can make a difference, as does simply moving around and changing positions frequently. “Your next position is the best position,” Dr. Fortney says.

Best sitting positions for sciatica

Everyone’s body is different, so there’s no single sitting position that works for everyone with sciatica. “I always encourage people to experiment and find what feels best for them,” says Dr. Fortney. Try these positions to see if they make it more comfortable to sit with sciatica:

• Feet flat on the floor. Keeping your feet flat on a stable surface can help you feel more supported while sitting. “When your feet have a solid base, it can take some strain off your back and pelvis, making it easier to get comfortable as you sit,” says Dr. Fortney. If your feet don’t reach the floor, try using a small stool or footrest.

• Knees at hip level. Try to keep your knees at level with your hips as you sit. “This position can help reduce tension in the muscles that surround your sciatic nerve,” says Dr. Fortney. 

• Reclined position. Many people with sciatica find that reclining slightly takes pressure off the lower back and helps them feel more supported as they sit, says Dr. Fortney.

• Cross-legged sitting. Some people find sitting cross-legged comfortable, and that’s okay to include in your routine if it feels good to you. “What’s most important is to change positions often — no matter how you’re sitting,” says Dr. Fortney.

Tips for relieving sciatica pain when sitting

Follow these tips to prevent and alleviate sciatica pain when sitting: 

• Prioritize comfort and support at your desk. If you spend a lot of time sitting at a computer, small adjustments to your workspace can make sitting with sciatica more comfortable. Aim for a setup where your back is supported, your feet are flat on the floor, and your knees are about level with your hips. Keep your hands, wrists, and eyes in relaxed positions as you work, says Dr. Fortney. Finding what feels comfortable for you can help minimize sciatica discomfort throughout the day.

• Get a chair with lumbar support. Using a chair that supports your lower back can help take pressure off your sciatic nerve and reduce discomfort. “Extra support gives your back a break and can make it easier to relax while you’re seated,” says Dr. Fortney. If your chair doesn’t have built-in lumbar support, try using a small pillow or rolling up a towel and placing it behind your lower back for a similar effect. 

• Make time for movement breaks. Taking short movement snacks throughout your day can help ease discomfort and reduce pain from sciatica — especially after prolonged sitting. Every hour or so, try standing up to stretch or walk around for a few minutes. “Even a few minutes of movement goes a long way,” says Dr. Fortney.

• Change positions often. Switching up how you sit throughout the day can help prevent discomfort. Try to shift positions regularly, and consider setting a gentle reminder on your phone to help you remember to move or adjust your position as needed. You could also take some meetings or calls while standing up or walking if that feels comfortable. 

• Use cushions and supports. If you need to sit on a hard surface, placing a cushion, folded towel, or blanket underneath can help you stay comfortable and reduce pressure on your sciatic. Dr. Fortney also suggests trying a gentle stretch or a nerve glide exercise before sitting to boost blood flow to the area.

• Stretch while sitting. You don’t have to leave your chair to incorporate movement in your day. Dr. Fortney recommends doing seated glute stretches, like crossing one ankle over the opposite knee in a figure four shape and gently rocking or leaning forward. Simple movements like this can help your body feel more comfortable and relieve muscle tension.

Try these moves when you take a movement snack break. Each one is designed to support nerve mobility and healthy blood flow, helping you feel more comfortable when sitting with sciatica.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

When to see a doctor 

Sciatica pain often improves on its own with conservative treatments, Dr. Fortney says. But if your pain is severe, getting worse, or causing difficulty with daily activities, see a healthcare provider. It’s also a good idea to get care if you have:

• Worsening numbness or weakness in your groin area or legs 

• Difficulty walking, standing, or sitting

• Loss of bladder or bowel control

• Difficulty working or exercising due to pain or worries

PT tip: Keep a water bottle nearby

Staying hydrated helps keep your muscles healthy, which may also prevent sciatic discomfort. Plus, trips to refill your bottle or use the restroom naturally build movement breaks into your day. “Returning from a bathroom break is also a handy reminder to change your sitting position, which can help keep discomfort at bay,” says Dr. Fortney.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Davis, D., & Vasudevan, A. (2019, November 15). Sciatica. Nih.gov; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK507908/

2. Sciatica Causes, Symptoms, Treatment: Stenosis, Slipped Disc. (2015). Sciatica nerve animation on HSS.edu. Hospital for Special Surgery. https://www.hss.edu/condition-list_sciatica.asp

3. Lis, A. M., Black, K. M., Korn, H., & Nordin, M. (2006). Association between sitting and occupational LBP. European Spine Journal, 16(2), 283–298. doi: 10.1007/s00586-006-0143-7