How to Properly Sit When You Have Sciatica

Sciatica is a disease that occurs on the backside of the human body due to the sciatic nerve. Do you know that it’s a long nerve starting from the upper portion of your hip and ends to the lower part of the legs?

Sciatica pain will not let you sit and do your work, whereas most of the time we spent sitting. Thus, the problem needs to be cured; if not, then life will become miserable. We’re here to depict how to properly sit when you have sciatica? Go through the article and learn all that you need to fight sciatica in day to day life.

How to Properly Sit When You Have Sciatica

Having sciatica will have effects on your day to day life. People spend most of the day sitting. The effect of sciatica depends mainly on things that are related to your sitting. All the factors that are related to how to properly sit when you have sciatica are given below:

1. Sitting Position:

The sitting position is the major factor that causes sciatica pain to increase. Most people sit in the wrong way, but you should avoid these mistakes. Some of the steps are given below:

  • The back of your hip should be stuck to the vertical portion of the chair.
  • The spinal cord can be kept in a straight position by aligning the back parallel to the chair’s vertical portion.

Seat’s Height

Many sciatica patients overlook the height of their chairs.  It needs to be adjusted to achieve two goals.

The seat height will help you to keep your feet perfectly placed on the surface. Usually, the surface is a floor of a building or earth surface.

If the chair is not adjustable, then you may put an extra block of some kind under your feet that will make the way to keep your feet flat on the surface.

The seat height helps you to keep the hand in place. The hand should be at rest. In order to achieve that, you have to maintain a certain elevation from the chair to the table. So, the seat height is important.

Provide Some Angle on the Chair:

The vertical portion of the chair may be perfectly vertical. Experts suggest not having the vertical portion of the chair for sciatica at perfectly 90 degrees. Having an angle around 100 degrees will make you feel comfortable as well as help the sciatica pain.

Upper and lower parts of your body

However, both of these portions have to stay supported on the body of the chair. If not, then the sciatica pain will increase as well as many other diseases.

If the chair cannot support both of these parts, then you must change the chair. You may try adding additional cushions that will help to maintain the height needed.

Some chairs’ vertical portion can move. It helps users to feel more relaxed. But people who are suffering from sciatica may have a negative impact because of it. If you want to use these chairs, you have to ensure that the whole backside moves with the chair. Only the upper back portion movement will make your pain worse.


Once all the above are ensured, you should focus on your hand. Your hand should be rested as well.

If you are working on a computer, you can put the palm on the keyboards. The rest of the hand should be rested on the handle of the chair.

If chair handles are not available, then pull the working desk closer and put the arm on the table to rest.


Exercise helps a lot to ease sciatica pain. Whether you’re sitting on a chair, you can do some fruitful exercises for the betterment. The very simple but effective exercise is the pressurized ball.

In this exercise, you will take a ball in your palm. You will hold it with five fingers. Now squeeze it as hard as you can. That’s the exercise. It is very simple. It will relax your muscles and ensure required blood flow so that the spines do not get stressed.

2. Taking breaks:

To keep the sciatica pain under control, you should try taking breaks in between work phases.

You can divide the whole work into small segments. If you’ve a ton of works to complete, then you can divide them into small chunks to take rest. Every phase of your work will have a thousand words. When a thousand words are written, the phase ends.

You will take a break once a phase is completed. Your break will be 10 to 15 minutes long. You must have to get up from your chair during a break.

You may have a walk. The walk will help you to release the stresses that were being gathered through your muscles.

If enough privacy is available along with the right environment, then you should try some exercises. Among the free exercises, you may try crouching. It will help the muscles of the lower part, thus the sciatic spine. Any other free exercises will do as well.

Some other factors may help as well. You have to increase your walk steps in order to avoid sciatica pain. You may use stairs, park the car a bit far away from your workplace, etc. These will help you to sit properly while suffering from sciatica.

Final Words

Sciatica can be irritating to some extent. It is not curable, but the effect of it can be controlled with some simple changes. The sitting position is one important aspect to fight sciatica. The other important factor is to take breaks.

Many people prioritize their work before anything else. But they should be taking breaks during the work, or else they will not be in any condition to work due to sciatica pain. Now you know how to properly sit when you have sciatica. Apply these in your daily life and experience the changes yourself.

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Kelly Clanton

Hi there! I'm Kelly Clanton. I am an educated fitness coach with a master degree in Sports Education, and more than ​9 years of working in fitness industry. I love doing and teaching fitness because in my own little way, I am able to encourage people to take health back into their own hands. I'm a Mom,Wife, Fitness Instructor at Fitness Instructor.

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