Sitting with Sciatica? A Guide for Boston Desk Workers
If you’re an office worker in Boston dealing with leg pain, tingling, or numbness that runs from your lower back down one side — there’s a good chance you’ve Googled “sciatica.”
It’s one of the most misunderstood terms in musculoskeletal health. And for those stuck behind a desk for 8+ hours a day, the symptoms can feel like a cruel combination of frustration and helplessness.
But here’s the good news: most cases of sciatica improve with time, movement, and support — not fear, rest, or endless scans. Let’s break it down.
What Is Sciatica?
Sciatica is a general term that refers to symptoms — usually burning, aching, tingling, or shooting pain — that radiate from the low back or buttock into the leg. It’s not a diagnosis in itself, but rather a description of nerve-related symptoms that may be caused by:
A disc herniation pressing on a nerve root
Swelling or inflammation around a nerve
Muscle or joint stiffness irritating nearby nerves
Or, sometimes… no obvious structural cause at all
In fact, a 2023 BMJ systematic review found that while surgery can provide moderate short-term relief for sciatica, its long-term benefits tend to even out compared to non-surgical care — especially by the one-year mark. That means for most people, natural recovery without surgery is not only possible, but expected [¹].
Why Office Workers in Boston May Be at Higher Risk
Office work doesn’t cause sciatica, but long hours of static sitting, especially in slouched or rigid postures, can contribute to flare-ups in people with an irritated nerve.
Add in stress, poor sleep, a lack of regular movement, and that rush-hour commute on the Mass Pike or Green Line — and you’ve got the perfect recipe for a cranky sciatic nerve.
Should I Rest or Move with Sciatica?
One of the most common (and harmful) misconceptions about sciatica is that you need to “rest until it goes away.”
But the evidence tells us otherwise.
“Staying active and avoiding bed rest” is a strong, grade A recommendation in most clinical guidelines for managing sciatica — including the American College of Physicians and NICE UK guidelines.
Movement helps keep the nerve and surrounding tissues mobile, reduces fear, improves blood flow, and keeps you feeling more like yourself.
That said, not all movements feel great during a flare-up. The goal isn’t to power through sharp pain, but rather to find tolerable movements that keep you confident and in control.
Movement Strategies for Desk Workers
Here are a few movement-positive strategies to help manage sciatica symptoms while still getting your work done:
1. Movement snacks - micro-Movements Every 20–30 Minutes
Don’t wait for pain to force you to move. Instead, build brief, regular movements into your day:
Standing up to stretch - reaching, bending, twisting, etc are all good options
Taking walking phone calls or Zoom meeetings
Shifting your seated position (it’s actually good to be fidgety in your chair)
Gentle back bends or knee-to-chest movements
2. Explore Positions of Comfort
People often ask, “Should I sit upright or recline?” The answer: whatever feels best for you. Some find relief sitting on a wedge cushion or placing a foot on a small box. Others prefer standing desks. There’s no one perfect posture — variation is key.
3. Start Gentle Nerve Mobilizations
Under the guidance of a trained provider (like a sports chiropractor, PT or other rehab pro), nerve glides and gentle stretching can help de-sensitize the irritated nerve root without aggravating it.
When to See Someone
If your leg symptoms:
Have been present for more than 6 weeks
Are interfering with your work or sleep
Include new weakness, foot drop, or loss of bowel/bladder control
...it's worth seeing a licensed provider.
At Back Bay Health, our sports chiropractors/strength & conditioning specialits, trained in modern, evidence-informed care can help you navigate your symptoms without relying on unnecessary imaging, medications, or invasive treatments.
Final Thoughts: Don’t Panic — Stay Proactive
Sciatica can feel overwhelming — especially when it disrupts your ability to work, move, or just relax.
But most cases improve. And the biggest predictors of recovery aren’t what an MRI shows — it’s whether you can stay calm, stay active, and stay engaged in your daily life.
If you’re an office worker in Boston looking for movement-based support to manage sciatica, our team at Back Bay Health can help. We combine rehab, hands-on care, and lifestyle coaching to help you recover naturally and confidently.
Reference
Liu C, Zhao L, Wang D, et al. Surgical versus non-surgical treatment for sciatica: systematic review and meta-analysis of randomised controlled trials. BMJ. 2023;381:e070730. https://www.bmj.com/content/381/bmj-2022-070730
