Woman sitting at an office desk, smiling

Sitting Can Make Sciatica Symptoms Worse

For those who suffer from sciatica, sitting for prolonged periods can be excruciating and make office life challenging. The good news is that with some simple adjustments to your workspace and regular stretching, you can alleviate sciatica symptoms and improve your overall comfort at work. In this blog post, we'll explore practical tips and desk-friendly hacks to help manage sciatica symptoms during office hours. 

Adjust Your Chair

Proper ergonomics is crucial for reducing sciatica discomfort. Adjust your office chair so that your feet are flat on the floor, and your knees are at a 90-degree angle. Ensure your chair provides adequate lumbar or low back support to maintain the natural curve of your lower back. If needed, use a cushion or small pillow for added support.

Elevate Your Feet

Consider using a footrest to elevate your feet slightly off the floor while sitting. This reduces pressure on the lower back and may ease sciatica symptoms. Aim for a position where your knees are slightly lower than your hips to maintain good posture and circulation.

Optimize Your Desk Setup

Position your computer monitor at eye level and directly in front of you to avoid neck strain. Keep your keyboard and mouse at a comfortable height to prevent unnecessary reaching or slouching. Maintain a relaxed and natural posture while working at your desk.

Take Frequent Breaks

Sitting for long periods can exacerbate sciatica symptoms. Set a timer to remind yourself to take short breaks every 30 minutes. During these breaks, stand up, stretch, and walk around the office for a few minutes to relieve pressure on the sciatic nerve.

Incorporate Desk Stretches

Performing desk-friendly stretches can help alleviate sciatica pain and prevent stiffness. Try these simple stretches at your desk:

  • Seated Figure-Four Stretch: Cross your right ankle over your left knee, gently press down on your right knee, and hold for 15-30 seconds. Repeat on the other side.
  • Seated Spinal Twist: Sit up straight, twist your torso to the right, placing your left hand on your right knee and your right hand behind you. Hold for 15-30 seconds, then switch sides.
  • Forward Fold: Stand up and hinge at your hips, letting your upper body hang over your legs. Allow your arms to dangle and hold for 15-30 seconds to release tension in the lower back.

Maintain Core Strength

A strong core helps support the lower back and may alleviate sciatica symptoms. Consider doing simple core exercises like pelvic tilts, abdominal contractions, or seated leg raises during your breaks.

Use Heat or Ice Packs

Applying a heating pad or ice pack to the affected area can help reduce inflammation and ease sciatica pain. Use heat for 15-20 minutes at a time or ice for 10-15 minutes, as needed.

When to Consult a Chiropractor

While these ergonomic tips and desk-friendly stretches can offer relief for many peoples, some may find that their sciatica symptoms persist or worsen. In such cases, seeking the help of a chiropractor can be beneficial. Our doctors specialize in treating musculoskeletal conditions like sciatica and can provide targeted adjustments to align the spine properly, reducing pressure on the sciatic nerve.

You'll find that our caring doctors offer personalized treatment plans, which may include spinal adjustments, non-surgical spinal decompression, shochwave therapy, red light therapy, therapeutic exercises, and lifestyle recommendations to address the root cause of your sciatica pain. Our approach is gentle, non-invasive and non-surgical.

Need Help in San Diego, California, for Your Sciatica?

If you're dealing with sciatica and spend hours sitting at a desk, implementing better ergonomics and incorporating desk-friendly stretches can make a significant difference in your comfort and pain management. However, if your sciatica symptoms persist or worsen, it's essential to seek professional help from a chiropractor. Chiropractic care can provide targeted treatments to alleviate sciatica pain and improve your overall spinal health. Take charge of your well-being, implement these simply tips and find relief from sciatica pain and enjoy a more comfortable workday.

Reach out to our friendly staff and schedule an appointment for help with your sciatica.

Back to Blog
Contact us media
Accessibility: If you are vision-impaired or have some other impairment covered by the Americans with Disabilities Act or a similar law, and you wish to discuss potential accommodations related to using this website, please contact our Accessibility Manager at 619-505-0926.