Best sitting position for piriformis syndrome

This post contains affiliate links. As an amazon associate, I earn affiliate commission, from qualifying purchases.

Piriformis syndrome is a condition characterized by pain in the buttock, hip, and back of the thigh. It can be caused by sitting for too long, which puts pressure on the sciatic nerve causing it to compress. To avoid this uncomfortable position, There are many different ways to avoid this issue altogether by simply adjusting how you sit or stand at work, school, or home. Moreover, you should try some best sitting positions for Piriformis syndrome. 

How To Sit With Piriformis Syndrome?

When you have Piriformis Syndrome, it’s difficult for you to get comfortable sitting because of the pressure on the sciatic nerve caused by inflammation in the piriformis muscle. This article will give you some tips on how to sit comfortably while suffering from Piriformis Syndrome!

Use an exercise ball:

The first best sitting position is to sit on an exercise ball. You can either lean against the wall or position the ball behind you so that it’s supporting your lower back and keep your spine straight while sitting up tall. It will help relieve some of the pressure off of your piriformis muscle, which in turn helps reduce pain!

Lumbar support pillow:

If using an exercise ball is too difficult for you with Piriformis Syndrome, then try sitting with a lumbar support pillow or roll behind your back to provide extra cushioning between the bony parts of your hips and thighs.


Another great way to sit when suffering from Piriformis Syndrome is called “The Saddle”, where one leg is crossed over the top of the other at about ankle level; this keeps both legs even, causing less pressure on the piriformis muscle.

Sit with your legs:

If you cannot sit in any of these positions, then try sitting with your legs extended onto a stool or ottoman. This position still allows for good posture but takes the pressure off of both feet and hips, which can help relieve some symptoms when suffering from Piriformis Syndrome.

Lay on your back:

The next best position with Piriformis syndrome is laying on your back and having someone support the leg with the pain up to about waist level; this position is especially helpful at night when trying to sleep.

If you need help remembering these tips, remember “sit tall, cross-legged or lay down” to remind yourself how to sit with Piriformis Syndrome.

Try stretching:

The next thing that you can do is try to stretch out your Piriformis muscle. There are a few different ways that you can go about stretching it. However, make sure not to do any of them if they cause pain, as this would mean that the muscles are likely inflamed and should wait until inflammation has gone down before trying these stretches again.

The first way to stretch out the piriformis muscle is by sitting on a stool. Moreover, sit with an ottoman with both feet flat on the ground, lean forward while keeping your legs straight. Now, allow yourself time for full flexibility to get into this position without injuring yourself further. Another option may be laying back onto an exercise ball and allowing your body weight to sink slowly down so that your hip flexor becomes fully stretched over time.

Other options include stretching your legs out into a split position or lifting one leg with the knee bent. These will also help stretch out the piriformis muscle and become more flexible over time.

The most important thing with any of these stretches is that you need patience for them to work. The reason is too much pressure will only cause further damage. Depending on how severe the injuries were initially, it can take weeks, if not months, from whichever muscles are affected.

How to lay down with piriformis syndrome?

Piriformis syndrome is a condition that causes pain in the buttock and down one leg. It can be caused by several things, including too much sitting, tight hamstring muscles, or running. Here we will go over 5 steps to take when laying down with piriformis syndrome so you can get relief from all your symptoms!

The first step you can take to relieve piriformis syndrome while laying down is to place a pillow under your knee. It will prevent the piriformis muscle from tightening up and putting pressure on it, resulting in less pain!

Another great step you can take when laying down with piriformis syndrome is to put ice or an ice pack over the painful area for 15-20 minutes every hour while awake until symptoms go away. Doing this will help reduce swelling, which decreases pain levels!

A third option that may help relieve all of your symptoms when laying down with piriformis syndrome is taking Advil (Ibuprofen). You should only do this if your doctor recommends it because of side effects like stomach bleeding, kidney problems, ulcers, etc.

The last thing you can do is stay as active as possible, even when the symptoms are at their worst. The more you can move your body and stretch out those muscles with piriformis syndrome, the faster they will start to heal!

How to sit in a car with piriformis syndrome?

Here, we will discuss how to sit in a car with piriformis syndrome. Piriformis syndrome is the compression of the sciatic nerve due to an inflamed piriformis muscle. It can cause severe pain in your buttock and hip area, as well as numbness or tingling sensation down one side of your leg. In addition, sitting for prolonged periods may worsen symptoms by increasing pressure on the sciatic nerve, where it passes through the piriformis muscle.

There are many different ways that you can find relief from sitting in a car with piriformis syndrome!

Find a way to get on and off from car:

The first way to sit in a car with piriformis syndrome is to find a way to get on and off of the car seat. You can do this by using your hands for support while lifting one leg at a time up into the chair, or you could even use an ottoman if it fits in front of you!

Sit in sideway across positioning:

Another option is to sit sideways across both seats with your legs hanging out of either side of the car. It may not be an easy task depending on how big your car is and what other passengers are sitting beside you already! 

Use special cushions:

A third way that people have found relief from sitting in a car with piriformis syndrome is by purchasing special cushions designed just for driving. These pillows raise the hips slightly, allowing relief from pressure under the buttock area where most pain occurs.

Use seat wedge:

The next method to sit in the car is to use a seat wedge. Wedges are not meant for long-term sitting, but they can provide some needed relief when you need it the most!

Cross leg position:

Sit cross-legged by tucking your feet under one side of the chair and then crossing your legs at the ankles. You might find that this position is more comfortable than having both feet on either floorboard with knees bent outwards. The reason is piriformis syndrome causes pain in all three areas; buttocks, groin, and thighs. If there isn’t enough room in front of you to put your legs up like this (for example, if someone else has their foot resting or something), you could always try putting them behind you instead!


Q. Is sitting bad for piriformis syndrome?

  1. It’s possible that sitting for long durations can cause piriformis syndrome. The best way to prevent it is to take regular breaks from sitting. However, stretching regularly and exercising will help you reduce the pain and decrease the risk of coming back. Moreover, It would be best to break up your work hours by standing and stretching every so often.

Q. What helps piriformis pain when sitting?

  1. What helps piriformis pain when sitting? I’ve noticed that if I sit crosslegged, it hurts. That’s the best position because the pressure is evenly distributed over my buttocks. A good way to relieve pain from the piriformis is by changing your posture. You should sit with lumbar roll support on the chair, and you shouldn’t slouch.

Q. What is the fastest way to fix piriformis syndrome?

  1. You can prevent piriformis syndrome by eating right and exercising. However, if you already have it, the best way to fix it is through stretching and physical therapy. I recommend finding a physical therapist who can tell you how to strengthen your glutes and pelvic floor.

Q. What is the best sleeping position for piriformis syndrome?

  1. It is a tricky question; it depends on your personal preference. For some, sleeping on the side can be uncomfortable, especially if you’re pregnant or overweight. However, the best sleeping position with piriformis syndrome is on your back. That way, your hips are level with the ground, and you don’t experience any pain in your lower back. 

Q. What is the best exercise for piriformis syndrome?

  1. One of the best exercises to help with piriformis syndrome is yoga. It’s better than doing nothing at all, so if you have it, try some yoga classes! I found that the best exercise for piriformis syndrome is to stretch your butt muscles. Use a foam roller, and roll sideways from one hip to another.


We hope this article has helped provide the best sitting position for piriformis syndrome. If you feel like the exercises we’ve recommended aren’t doing enough, be sure to contact your physician and get a full evaluation of your condition before starting any new treatment plan. Remember that not all treatments work for everyone; it might take trial and error to find what works best for you! In the meantime, follow our tips and tricks when sitting at home or in the office to help keep pressure off of your piriformis muscle while keeping yourself comfortable during long periods. Keep reading our articles on other topics related to health issues too!

Leave a Comment