Sitting with your hips neutral and lower back supported can help relieve sacroiliac joint pain. If your chair doesn’t provide support, you can put a pillow or cushion behind your lower back.

how to sit with si joint painShare on Pinterest
Jan-Schneckenhaus/Getty Images

The two sacroiliac (SI) joints are located on either side of your body between the ilium (hip) and sacrum bones, which is the wide, flat bone between your tailbone and lumbar spine.

Unlike many other joints, the SI joint moves very little and is held together with thick ligaments. It absorbs shock and transfers loads from the upper body to the lower body.

Sudden injuries or repetitive stress can cause the SI joint to become inflamed and painful, which you may feel in your buttocks and lower back.

Certain sitting positions, sitting for extended periods, and walking may lead to SI joint pain or aggravate existing pain. However, certain positions are less likely to cause pain than others.

Read on to learn the best sitting, standing, and sleeping positions for SI joint pain.

Sitting in positions that put the SI joint ligaments under tension may lead to further pain and irritation.

Here are some tips for sitting if you have SI joint pain.

Sitting in a chair

When sitting in a chair, try keeping your hips neutral and level with each other to avoid stressing your SI joints.

For instance, avoid positions in which:

  • one hip is higher than the other, such as when you cross your legs
  • the hips are hyperflexed, such as in a very low seat
  • the legs are dangling from the chair, such as a bar stool

Your legs should rest on the ground with your hips in a neutral position.

Here’s how you can sit with good posture to help manage SI joint pain:

  1. Sit with your chest up and your shoulder blades down and relaxed.
  2. Keep your knees slightly apart and uncrossed.
  3. Think about keeping both your “sit bones” in contact with your chair and the tops of your hips level.
  4. If your chair doesn’t support your lower back, put a pad or cushion behind your lower back.

Tailor’s position

The tailor’s position may help stretch your hips, keep your pelvis neutral, and reduce stress on SI joint ligaments. Focus on keeping your hips symmetrical.

  1. Sit on the floor or another firm surface with your sit bones firmly on the floor.
  2. Cross your legs so that each of your feet is underneath your thighs.
  3. Keep your chest up and your shoulders relaxed.

Use a standing desk

If sitting gives you pain, alternating between sitting and standing positions during the day may help relieve lower back pain.

If you’re using a standing desk, here’s how you can set it up:

  1. Adjust your desk so the surface is at elbow height.
  2. Stand with your screen about 20 to 28 inches from your face and adjust your monitor so that your eyes are facing the top of your screen.
  3. Tilt your screen upward about 20 degrees.

Standing for extended periods may worsen SI joint pain. However, standing with good posture may help keep the spine aligned and prevent SI joint pain.

Consider the following factors when standing:

  • Keep a slight bend in your knees.
  • Keep your feet shoulder-width apart.
  • Distribute your weight equally between your feet.
  • Turn your toes out slightly.
  • Pull in your abdomen.
  • Take frequent breaks from standing.

Sleeping on the side of the affected SI joint may cause pain.

Try sleeping on your opposite side to relieve your weight on the joint. Placing a pillow between your knees and ankles can also help align your hips.

Sleeping on your stomach may also put more stress on your spine. If you do sleep on your stomach, try putting a pillow beneath your abdomen.

Another sleeping posture that can relieve stress on your SI joint is to sleep on your back with a pillow under your knees to put your hips in a neutral position.

Chair exercises may help reduce SI joint pain by increasing the strength, flexibility, and range of motion around the joint.

It’s normal to experience some discomfort during these exercises. However, if you experience pain, stop performing the exercise.

A healthcare professional or physical therapist could help develop a physical therapy regimen to help improve SI joint pain.

Seated backbend

A seated backbend stretch may help reduce lower back stiffness.

  1. Sit on the edge of the chair with your hands on your lower back and feet flat on the floor.
  2. Push against your lower back and inhale.
  3. Slowly exhale as you arch your spine and look toward the ceiling.
  4. Repeat this up to five times.

Seated cat-cow

The seated cat-cow stretches and strengthens the muscles in your back and core.

  1. Plant your feet on the floor with your knees at 90 degrees.
  2. Put your palms against your thighs with your fingers pointing toward each other.
  3. Take a deep breath and slowly exhale.
  4. As you exhale, arch your spine and look toward the ceiling.
  5. Inhale again as you roll your shoulders forward and envision bringing your belly button toward your spine.
  6. As you exhale again, reverse the motion.
  7. Repeat this up to five times.

Torso stretch

A seated torso stretch is an easy way to mobilize your spine.

  1. Put your feet on the ground and cross your left leg over your right leg.
  2. Rest your left hand on the back of your chair.
  3. Turn your body toward your arm and hold for up to 30 seconds.
  4. Repeat on the other side.

Seated figure-four stretch

The seated figure-four stretch helps loosen your hamstrings and may help alleviate pain from muscle imbalances.

  1. Sit tall at the edge of your chair.
  2. Cross your right ankle over your left thigh, just above the knee.
  3. Place both hands on your right shin.
  4. Lean forward slightly, keeping your back straight.
  5. Hold the position for up to 30 seconds, then return to the starting position.
  6. Perform on the other side.

If you work at a desk, finding a comfortable office chair may help reduce SI joint pain.

The most important aspect of the desk chair is that the keypad is at elbow height, and the computer screen is at eye height. Being scrunched up and looking down isn’t good for the SI joints.

Other factors to consider when selecting a chair include:

  • Comfort: The chair should be comfortable enough that you don’t need to shift your weight constantly.
  • Back support: The chair should support your lower back when you’re sitting.
  • Height: You should be able to adjust the chair so that your eyes are looking at the center of your computer screen.
  • Armrest height: You should be able to comfortably rest your arms on the armrests without adjusting the height of your shoulders.

No matter what chair you’re sitting in, it’s a good idea to take frequent breaks from sitting every 30 minutes.

Does sitting make sacroiliac joint pain worse?

Sitting for a long period and in certain positions, such as cross-legged, may worsen SI joint pain. However, you can manage SI joint pain by sitting with proper posture.

What is the best position to relieve SI joint pain?

Sitting with your hips neutral and back supported could help relieve SI joint pain.

How can I get immediate relief from SI joint pain?

Some stretches and exercises may help relieve SI joint pain, such as a torso stretch, seated cat-cow stretch, and seated hamstring stretch. A healthcare professional and physical therapist could help develop a stretching routine to relieve SI joint pain.

Walking and sitting for prolonged periods or in certain positions may worsen SI joint pain.

However, some seating positions and exercises may help relieve pain.

If you still experience pain after adjusting your sleeping, standing, and sitting positions, speak with a healthcare professional. They could help develop a treatment plan for you.