Understanding The Best Sitting Positions With Sacroiliac Joint Pain is crucial for managing discomfort and promoting better posture. The sacroiliac (SI) joints, located between the ilium and sacrum, experience minimal movement and are supported by thick ligaments that can become inflamed due to injury or stress. To minimize pain, focus on maintaining neutral hip alignment while sitting and consider using supportive cushions or alternating between sitting and standing. For more comprehensive relief, explore optimal standing and sleeping positions as well. Learn more about the best sitting positions with sacroiliac joint pain to effectively manage your symptoms.
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.
How to sit with sacroiliac 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:
- Sit with your chest up and your shoulder blades down and relaxed.
- Keep your knees slightly apart and uncrossed.
- Think about keeping both your “sit bones” in contact with your chair and the tops of your hips level.
- 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.
- Sit on the floor or another firm surface with your sit bones firmly on the floor.
- Cross your legs so that each of your feet is underneath your thighs.
- 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:
- Adjust your desk so the surface is at elbow height.
- 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.
- Tilt your screen upward about 20 degrees.
How to stand with SI joint pain
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.
How to sleep with SI joint pain
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.
Learn more about the best sleeping positions for lower back pain.
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Original article published on healthline.com
