How to sit with si joint pain ?

How to sit with si joint pain ?

You may wonder how to sit with the SI joint. Before understanding the position, you need to understand the anatomy of your bones and the type of SI joint. Sacroiliac (SI) joint is present on either side of the ilium and sacrum bones. Ilium is often referred to as hip bone. Also, the sacrum is the wide, flat bone that is present between the tailbone and the lumbar spine. If you or anyone you know is going through underlying symptoms of SI joint pain, you may consider talking to the experts of Be Well Hospital.

How can you sit with sacroiliac (SI) joint pain?

Unlike many other joints, SI joints move very little. It is the type of joint that is held together with thick ligaments. Sudden injuries, lifting the heavy burden, repetitive stress, movements, and dance steps can cause inflammation to the SI joints. It can be painful and can make you feel lower back pain. SI joint is attributed to pregnancy. It can cause infection and other conditions like arthritis. It is the type of joint that can affect the spine and can create spine pain too.

The joints present in the lower back and below the waist area help in walking, running, and moving the legs. If you are one of them who is facing SI joint pain, you may have to suffer because of the poor sitting positions. The ligaments may become torn and may lead to tension around the area. You can try any of these sitting arrangements:

Sitting in a chair

While sitting in a chair, try to keep your hips neutral. This helps to avoid stress on the SI ligaments. Try to think about keeping your hip bones at a level against each other. Avoid any kind of rotation with one side. Avoid sitting or lying on the bed on one side. Do not create any asymmetry in your hips area like while you cross your legs. You can maintain a good posture. This will help you manage the SI joint pain and the related symptoms.

  • Try to sit with your chest upright and your shoulder blades down and relaxed
  • Try to keep your knees slightly apart and do not cross your legs
  • Make a position with your chair. Keep in contact with the chair and top of your hips level.
  • If your chair doesn’t support your lower back. You can try to put a cushion or pad on your chair.

Use a standing desk

If your sitting position is giving you pain, you can alter between your positions. Try to sit for a while and then stand for another second. You can also use a standing desk to support your position.

  • Adjust your desk upto the level that the surface is at elbow height.
  • Keep a distance of around 20 to 28 inches between your face and the monitor so that your eyes can face the top of the screen. Maintain the posture. This will help you manage your sitting even if you are going through SI joint pain.
  • You can also adjust your screen accordingly. Maintain your screen at 20 degrees from your face area.

Exercises for SI joint pain 

You can perform chair exercises and stretches. This will help you reduce your pain and the stiffness in your SI joints. Try to work on the exercises that will strengthen your ligaments and muscles around the joint. You can also ask your doctor and may work on how to sit with the SI joint.

Seated backbend

This is one of the simple stretches that will work on giving you relaxation while reducing your stiffness.

  • You can sit on the edge of the chair while keeping your hands on your lower back and feet flat on your floor.
  • Try to push against your lower back and inhale deeply
  • Slowly exhale and look toward the ceiling
  • Repeat the steps at least five to six times per day.

Torso stretch

It is one of the easy stretches that help you mobilize your spine.

  • Try to put your feet flat on the ground. Rest your body in the upright position with your right hand on the back.
  • Turn your body toward the arm and hold the position for at least 30 seconds.
  • Repeat the position for the other side.
  • You can repeat the position or exercise 5-6 times per day.

Seated cat-cow

This is the kind of stretch that helps to strengthen the muscles in your back and core area.

  • Put your feet flat on the floor while maintaining an angle of 90 degrees.
  • Put your palms against your thighs and maintain a position in such a way so that your fingers point against each other.
  • Take a deep breath and then afterward breathe out slowly.
  • The moment you start exhaling, arch your spine and look toward the ceiling.
  • Inhale again and roll your shoulders forward. Try to make a close inclination of your belly button toward your spine.
  • As you exhale, try to repeat the process in reverse position.
  • Repeat the steps at least 5-6 times per day.

Tailor’s position

Many people question how to sit with the SI joint. You may try out these sitting arrangements. This may help you avoid the things that may hinder you from having pain in your joints. Try to keep your pelvis neutral. This will reduce the stress on the ligaments of your SI joint. In such a case, there is only you who can understand the best position to avoid pain. Try to keep your hips asymmetrical.

  • Sit on the floor firmly.
  • Cross your legs with feet crossed around each other. Do not pressurize one bone of the hip portion while crossing the legs fully.
  • Keep your check upright and shoulders in a relaxed position.

Seated leg raise

  • Try to sit tall at the edge of your chair and your feet flat on the floor.
  • Lift your left foot a couple of inches off the ground and hold in this position for at least 30 seconds.
  • Now, lower your foot and repeat the step with your right leg.


Standing in maintained positions and sitting while taking care of the spine or buttock area, can help you with the SI joint pain. If you are going through underlying symptoms of SI joint pain, do not extend any of the above positions more than 5 times. Try to take frequent breaks and work on the exercises. Always try to distribute your body weight between your legs and the shoulders. Maintaining a good posture while standing and sitting can help you with joint pain.

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