Piriformis syndrome occurs when the piriformis muscle, located deep in the buttock, becomes tight or irritated and places pressure on the nearby sciatic nerve. This can cause buttock pain, aching or sharp discomfort, and sometimes symptoms that travel down the back of the thigh.

At work, symptoms are often influenced by how long we sit, how we distribute weight through the hips, and how frequently we change position. Understanding these everyday patterns helps reduce irritation and support more comfortable working days.

How piriformis syndrome affects comfort at work

The piriformis muscle is sensitive to prolonged compression, asymmetrical loading, and sustained hip positions.

Common workplace contributors include:

• Prolonged sitting
Long periods seated can increase pressure through the deep buttock muscles and irritate the sciatic nerve.

• Sitting with weight shifted to one side
Leaning into one hip increases load on the piriformis on that side.

• Sitting on firm or narrow chairs
Increased pressure through the buttock can aggravate symptoms.

• Limited movement breaks
Staying still for too long often leads to stiffness and worsening discomfort when standing or walking.

These patterns can cause symptoms to build gradually through the working day.

How to reduce strain and support comfort at work

Piriformis syndrome often responds well to reducing compression, improving sitting symmetry, and using regular, gentle movement.

1. Sit symmetrically

Keep weight evenly distributed through both hips rather than leaning into one side.
Avoid sitting with one leg tucked under or crossed for long periods.

2. Optimise seating comfort

Choose a chair with adequate width and cushioning to reduce pressure through the buttocks.
Aim for hips to be level with or slightly higher than the knees.

3. Break up prolonged sitting

Stand, walk or gently change position every 20–30 minutes.
Short, frequent movement breaks reduce muscle compression more effectively than long breaks.

4. Use gentle, comfortable movement

Light movement helps reduce stiffness without aggravating symptoms, such as:

• Standing weight shifts side to side
• Short walks at a relaxed pace
• Changing sitting position rather than staying fixed

Movements should feel smooth and stay within comfort.

5. Avoid sustained pressure on one side

When standing, avoid locking into one hip.
If sitting for longer periods, small posture adjustments help reduce sustained load.

Final thoughts

Piriformis syndrome is often influenced by prolonged sitting and uneven loading rather than by one single activity. By sitting more symmetrically, reducing prolonged compression and introducing regular gentle movement, many people can significantly improve comfort during the working day. Small, consistent adjustments can make a meaningful difference.

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