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Sitting for prolonged periods is not good for any of us, but is particularly not good for those with sciatica - especially as sofas don’t always promote a “good” sitting posture.
In this blog, our experts will advise how to sit on a couch with sciatica, as well as explore alternative seating options that provide optimum comfort, like riser recliner chairs. To find out more about how these chairs can reduce pain associated with sciatica, get in touch with our team now.
How Can Sitting on a Sofa Cause Sciatica?
Sciatica is a condition where the sciatic nerve, which runs from your lower back to your feet, is irritated or compressed. The pain can be stabbing, burning or shooting and there can be associated symptoms of tingling, numbness and feelings of weakness. As aforementioned, couches don’t always encourage us to sit correctly. The main reasons for this are:
Height of Your Sofa
If this is too low, your knees will be higher than your hips which increases pressure through the lower back. If it is too high, your feet will not be supported and this can cause you to slide forward to reach the ground. This can cause a slumped posture which again increases pressure through the lower back.
Depth of Your Sofa
This causes the same issues as it being too high as the sofa cushions will dig into the back of your legs. The solution is to sit with your back away from the support of the sofa adopting a slumped position.
Width of Your Sofa
As support can only be gained from one arm on the sofa, this can cause a leaning posture, which means the spine is not evenly loaded or straight. Whilst it may feel more comfortable with sciatica to not be exerting weight through the painful side, longer-term this will not be helpful and could cause tightness in other muscle groups.
5 Ways to Reduce Sciatica Pain While Sitting
Some measures can be put in place to try and alleviate some of these issues associated with sciatica while sitting down. These include:
1. Checking Your Posture
Sitting in a slumped position - for example, adopting a ‘C’ shaped position while you sit down - will not help any pain and discomfort. Checking your posture can help you sit properly on your sofa. Similarly, check if your feet are resting on the floor. If you cannot reach the floor, consider investing in a footrest.
2. Continually Moving
It goes without saying that sitting in one position isn’t good for any of us. That’s why it’s important to keep continually moving throughout the day. You can also complete regular stretching exercises to help with sciatica pain, like these NHS-recommended exercises.
3. Avoiding Slumping
If you are using a laptop/iPad on the sofa, consider raising this to reduce any slumping. Be mindful of the fan on a laptop though and place something hard and flat between the cushion and the laptop to prevent overheating. You can also use a small cushion or rolled-up towel to support your lower back.
4. Adding Extra Support
If the sofa cushion is sagging, consider adding an extra cushion to maintain the angle of your hip and knee at 90 degrees. However, this mustn't be too high otherwise this can affect how you use the armrest as it may end up being too low with your sitting position. You also need to ensure that you can still keep your feet on the floor.
5. Checking Your Chair is The Correct Size
Sitting in a correctly sized chair can help to alleviate these problems, as chairs tend to promote better posture and there are two arms to assist you to stand more equally (rather than leaning one arm of a sofa). A correctly sized chair should have the following:
- Seat depth: When sitting, you should be able to place two fingers between the edge of the seat and the back of your knee.
- Seat height: The correct height will allow you to place your feet flat on the floor and ankles, knees and hips should be about 90 degrees and your bottom should reach the back of the seat.
- Seat width: The chair should not be so wide that you have to lean to get support from the armrests but not so narrow that you are squashed.
- Armrest height: Ideally, your armrests should be level with your elbows and in a relaxed, comfortable position.
How Can Riser Recliners Help With Sciatica
There may be occasions when the above measures are not sufficient and more bespoke seating is required. A riser recliner chair, particularly one which has tilt-in-space functionality may assist, as this will enable you to transfer in and out of a chair more easily, and will allow you to extend your legs whilst providing appropriate support throughout your body.
Being able to get in and out of a chair more easily may encourage you to move around more frequently if changing position is uncomfortable or painful. The riser function does not have to be used on all occasions to maintain muscle strength and can be stopped at different positions when being raised, depending on need. Recliner riser chairs also have different style backs which can assist with support for the lower back.
Chat to the Opera Team Today
At Opera Beds, we know that comfort is different for everyone. That’s why we offer a 10-day trial on all riser recliner chairs so you can make sure it’s just right. We also provide a free consultation, either on the phone, via video or in person. See how one of our premium riser recliner chairs can reduce your pain from sciatica today by reaching out to our team.
