How To Sit Without Irritating The Piriformis Muscle

One of the biggest obstacles, when you’re struggling with piriformis syndrome, hip, and lower back pain, is having to sit for hours on a daily basis to do your work. The average person sits for about 9 hours a day. Minimum.

I remember when I worked a desk job (years back when I was first diagnosed), I could barely sit for more than a few minutes before wanting to scream from the pain. Sitting was a huge trigger for me and I just couldn’t do it. Here’s what happens to your body immediately when you sit down:

As soon as you sit, the posterior chain (glutes and hamstrings) and core shut off immediately. Your metabolism slows down including your digestive system. After a while, your posture adapts…shoulders start rounding, the back flexes and rounds also and your hips get locked in that flexed posture…

Ever walked into one of those tech offices (you know the ones where people sit for long hours writing computer code?). It’s so obvious how the posture changes and adapts to the desk environment…Shoulders slouched, forward neck, curved spine.

This will have a very negative effect on muscle balance and joints alignment, triggering pain and increasing the risk of an injury or a flare-up. This is why I can’t wait to share with you some great sitting techniques that’ll help you sit comfortably while supporting your hip joints.

After you watch the video tutorial, scroll down to read a few more tips on how to sit if you have shoulder and neck pain. I want to add some additional tips to help you sit without damaging your joints or loading your spine.

How To Sit Without Irritating Your Hip and Lower Back Muscles

Recommended Program: The Back Pain Bootcamp

Tips To Avoid Triggering Pain When Sitting At Your Desk

Notice how I don’t use a normal office chair. I have two but I don’t use them because they are restricting (I should probably schedule a trip to Ikea to see if I can find one that fits my needs – I seriously don’t like shopping, I find it extremely exhausting).

Aim to change positions every 20 minutes at least. Some people complain they’re tired of having to switch posture frequently or get up and move around to get relief. While I understand that it’s frustrating to have the nagging pain forcing you to move each time, keep in mind that…

…The human movement system isn’t designed to remain in one position for a long period of time. The human body was built for movement. Your cells thrive when you’re moving. So the idea that you just have to find the “right sitting posture” so you can stay there for 8 hours is not the solution. Because no matter what posture you’re in, being sedentary will have negative effects on your body. Period.

How To Avoid Neck And Shoulder Pain At Work

If you notice you’re starting to develop that forward-head, rounded-shoulders shoulder, I highly recommend you add some back postural exercises into your daily fitness routine. I even recommend you do them at work. Click here to view the 6 exercises I recommend for upper back and neck pain.

These exercises will help you restore posture and get relief from any pain or tension you’re experiencing in your upper back. Make sure you also release the chest muscles and front deltoids as demonstrated in the post.

If you found this post helpful, leave me a comment below and make sure you check out the following posts…

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