Not an office worker but drive for long periods? Why you get pain down the leg and how to prevent it

Pain radiating down the leg after sitting for a long time, whether working at a desk or driving, is a symptom of a hip muscle trapping a nerve. The hip muscle is called the piriformis, and the sciatic nerve passes through it.

When you sit for a long time, the piriformis muscle becomes tight and squeezes the sciatic nerve, causing deep hip pain that radiates down the back of the leg, and in some cases numbness as well. 

How to prevent a hip muscle from trapping the nerve:
- Avoid sitting or staying in the same position for long periods. 
- Adjust your sitting posture and use a cushion under your buttocks when working or driving to reduce pressure on the buttocks.
- Stretch your hip muscles regularly to keep them flexible.
- Exercise to strengthen your hip muscles so they can withstand use.

What to do when symptoms start

1. Apply a warm compress to the hip and leg for 20 minutes at a time.

2. Stretch the hip muscles.

- Lie on your back and bend the knee and hip of the affected side. Use your hands to pull the leg towards your body until you feel a stretch in the hip. Hold for 15 seconds and repeat 10 times.

- Lie on your back and cross the painful leg over the other leg to form a figure 4. Then put both hands under the knee of the unaffected leg and pull it towards your body until you feel a stretch in the hip. Hold for 15 seconds and repeat 10 times.

- Sit on a chair and cross the painful leg over the other leg with the ankle resting on the knee. Keeping your back straight, lean forward until you feel a stretch in the hip. Hold for 15 seconds and repeat 10 times.

3. Exercise the hip muscles.

- Lie on your side with your knees and hips bent and your heels together. Then slowly open your knees apart slightly. Hold for 10 seconds. Do 10 repetitions per set, 3 sets a day.