Proper Posture for Sitting with SI Joint Pain

Learning how to sit with SI joint pain is one of the most important ways to manage symptoms that results from this condition. When the SI joint is damaged or injured it causes pain that is difficult to relieve and sitting for almost any length of time can make the back pain worse. Luckily we have a variety of tips here to help. Read on to learn more.

Does Sitting Make SI Joint Pain Worse?

For many people with sacroiliac joint pain, sitting does make it worse, especially when sitting for long periods of time, like during a car or plane ride. The pain can be on one side of the body or on both. Sitting unlocks the SI joint, which makes the sacrum less stable when holding the weight of the upper body. 

Sitting Posture Checklist

Learning how to sit properly to support your lower back if you have sacroiliac joint dysfunction can help relieve pain and pressure. In this section, we have included a sitting posture checklist. Go through each point to make sure you maintain the best position to provide pain relief.

Check out our guide to proper sitting posture here

• Keep your weight evenly distributed over your bottom
• Sit with your knees apart and slightly turned out
• Sit in a position that keeps your lower back supported, yet relaxed
• Place a pillow or a rolled-up towel behind your back to support your lumbar spine
• Sit upright with your chest forward and let your shoulder blades relax
• Don’t let your knees cross your midline
• Sit on an exercise ball or a ball cushion, it allows your tailbone to be free and activates your core muscles as you try to maintain balance
• Sit in the tailor’s position, with feet under you and ankles crossed

Tips to Make Sitting Easier

Low back pain can interfere with just about every activity and job. When sitting can’t be avoided it’s helpful to have the right tools to make it easier and less painful. Here are our best tips to make sitting easier with SI joint pain.

• Stretch Regularly

  Stretching regularly is one of the many treatment options when you have SI joint pain. Stretching can reduce tension and tightness in the muscles and ligaments that surround the joint. Make sure you get up at least every hour to stretch if you have been sitting. Talk to your doctor or check out a local physical therapy office to make sure you are stretching correctly and have an accurate diagnosis.

• Find the Right Chair

  The right chair for SI pain has a high back, adequate lumbar support, and a sturdy base. Make sure the chair is level to the ground to prevent further movement in the SI joint resulting in more lower back pain. Many people find that using a gel seat cushion offloads the pressure on the pelvis and tailbone. Keep in mind that the right chair won’t eliminate the importance of good posture.

  Choosing the Best Seat Cushion

• Take Breaks

  Part of SI joint dysfunction is the over or under mobility of the joint. This change in the body can cause chronic pain that is hard to alleviate. If you find that sitting causes pain take breaks from the position and stand up or lay down. However, for other people laying down or standing is what tends to cause more sacroiliac pain. Make a point to change your position regularly. Try a standing desk at work and avoid events that require you to sit for long periods.

Mindful Sitting for Long-Term Joint Health

SI joint pain can worsen with sitting. To relieve pain, you should learn to sit properly, with a chair that supports the lumbar spine, and take frequent breaks. If these changes don’t work talk to your doctor of a physical therapist. They will likely recommend stretching and exercises to support your muscles and ligaments. With these changes, we hope you are able to eliminate your SI pain and get back to the activities you enjoy.

See our complete guide to SI pain relief to treat the problem at its source.

Sources:

https://pelvichealthsolutions.ca/for-the-patient/what-is-sacroiliac-joint-dysfunction/list-of-dos-and-donts-for-sacro-iliac-joint-pain/

https://yogainternational.com/article/view/the-dos-and-donts-of-sacroiliac-dysfunction

https://mayfieldclinic.com/pe-sijointpain.htm