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Which Positions To Use When Experiencing SI Joint Pain

SI Joint Pain
SI Joint Pain

The sacroiliac joint connects the bone at the spinal base with the hip bone in the human body. Different from several other joints such as the elbow or knee, it does not move much, and thick ligaments hold it together. Repetitive stress or sudden injuries can contribute to SI joint pain, which you are likely to feel in the lower back or buttocks.

The issue is also attributable to factors such as pregnancy, ankylosing spondylitis, and infection. Sitting for prolonged periods can contribute to sacroiliac joint pain, or make the issue worse if you already have it. However, some positions may cause less pain as compared to others. Read on to learn which the best standing and sitting positions are for people who look to cope with the pain.

Ways To Sit When You Experience SI Joint Pain

There are ligaments in this joint that aid in transferring force between the trunk and leg as you do tasks such as running or walking. When managing the issue, sitting in any position that puts stress on your ligaments may contribute to more pain and annoyance.

In Your Chair

When you sit in a chair, look to keep the hips in a neutral position to avoid too much stress on your ligaments in the said joint. Consider keeping the left-side hip and right-side hip level with one another, and do not rotate more to either side.

Do not be in positions that make hip asymmetry or that hike a hip higher, like as you cross the legs. Here, we will look at the ways to sit with a fine posture to cope with the joint health issue.

  • Sit with each shoulder blade down and as relaxed as possible as well as with the chest up.
  • Keep the knees a bit apart and not folded across each other.
  • Keep your ischial tuberosity in touch with the chair as well as the top parts of the hips level.
  • In the event of the chair not supporting your lumbar region, then put a cushion or pad behind the area.

Use A Desk Made To Help People Stand Upright

In the event sitting gives you pain, you might be better off alternating between sitting and standing. Here is the way to set your standing desk up.

  • Adjust the piece of furniture to make the surface at elbow height
  • Stand around 50 to 70 centimeters away from your computer monitor, and adjust it so that the eyes face its top position.
  • Tilt the monitor upward around 20 degrees.