- By Prerna Targhotra
- Mon, 10 Feb 2025 05:51 PM (IST)
- Source:JND
What Is Piriformis Syndrome: A standard 9–5 desk job frequently includes spending hours in front of a computer, responding to emails, engaging in meetings, and working on a variety of tasks that call for concentrated mental effort. Although mentally rewarding, these activities are demanding and both emotionally and physically taxing. If you're not careful with your posture, mobility and ergonomics, you could be at risk of several health complications. Piriformis Syndrome is one of these conditions.
Long periods of sitting can cause the piriformis muscle which is found in the buttocks to become tense or irritated which can irritate or compress the sciatic nerve and result in piriformis syndrome. As a result, you may also experience pain, tingling and numbness that travels down the leg's condition medically addressed as Sciatica.
In a conversation with Jagran English, Dr. Rajesh Srinivas, Consultant – Orthopaedic Surgeon, Manipal Hospital Varthur Road, Whitefield explained how 9 to 5 can ruin your body.
A desk job may cause piriformis syndrome in the ways listed below:
Prolonged Sitting: The hip flexors and the muscles surrounding the pelvis may become stiff after prolonged sitting. The piriformis muscle may become overused or tight as a result.
Bad Posture: Hunching over or slumping can cause the pelvis and spine to become misaligned, which puts additional tension on the piriformis muscle and its surrounding tissues.
Lack of Movement: Sitting for extended periods prevents your muscles from stretching and letting go of tension. The piriformis region may become tight and uncomfortable as a result of this immobility.
Symptoms of piriformis syndrome:
- Buttock Pain: Sudden, intense, throbbing pain or discomfort on the side of the buttock where the piriformis muscle is impacted. The pain may also impair your capacity to carry out specific motions or tasks, including bending over or sprinting.
- Sciatica-like pain: A pain that travels down the nerve's course to the thigh, calf, and even foot occurs when the piriformis muscle presses against the sciatic nerve.
- Tingling or numbness: In certain situations, you might experience tingling or "pins and needles" feeling down the afflicted leg. This occurs as a result of irritation or compression of the sciatic nerve.
- Hip Rotation Pain: Hip rotation-related activities, like crossing your legs, sitting with your legs twisted, or hip rotation
Preventing Piriformis Syndrome:
Preventing piriformis syndrome involves maintaining good posture, regular movement, and strengthening the muscles that support the hips and lower back.
Here are some prevention tips:
Maintaining proper posture, moving frequently, and strengthening the muscles supporting the hips and lower back are all important ways to prevent piriformis syndrome.
- Take pauses: Prevent extended periods of sitting, getting up, moving about, or stretching every 30 to 60 minutes.
- Stretching and Strengthening Exercises: Avoid overusing your piriformis muscle, include strength training for your hip, core, and glutes. Incorporate piriformis, lower back, and hip flexor stretches to increase the range of motion and ease tense muscles.
- Heat and Ice Therapy: Putting ice on the afflicted area might help numb the pain and reduce inflammation. Increased blood flow to the region and muscle relaxation are two benefits of heat therapy.
- Correct posture: To avoid putting too much strain on your muscles and nerves, keep your spine neutral when standing or sitting.
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