It is extremely important to learn how to sit with SI joint pain in order to manage the symptoms resulting from this condition. It can be difficult to relieve pain caused by damaged or injured SI joints and sitting for almost any length of time can worsen the pain. A sacroiliac joint connects the hip bones to the sacrum (the area above the tailbone). Change your posture if you suffer from low back pain or SI joint dysfunction.
Some of our simplest daily activities can become difficult and uncomfortable due to sacroiliac joint pain (or SI joint pain). We tend to sit nearly half of the day and sleep another third (that’s about 20 hours of your life! ), so we’re sharing some of our favorite tips for the best ways to sit and sleep when you’re experiencing SI joint pain.
SI Joint Pain Symptoms
Symptoms of SI Joint dysfunction may mimic those of many other causes of posterior pelvic pain and lower back pain, including sciatica, facet joint syndrome, and arthritis of the hip.
The most common symptoms include:
⦁ Lower Back And/Or Buttock Pain
⦁ Leg Pain in Hillsboro, Numbness, Tingling, Weakness
⦁ Pelvic, Hip, Or Groin Pain
⦁ Buckling Sensation In The Leg
⦁ Pain During Prolonged Sitting Or Standing
What Causes SI Joint Pain?
Facet joint injections are used to check whether the pain is coming from the spine. Well, sacroiliac joint pain can be categorized into two categories:
⦁ Traumatic
⦁ Atraumatic
1- Traumatic Causes
⦁ Fractures In The Pelvic Ring
⦁ Soft Tissue Injuries Caused By A Fall On The Back
⦁ Indirect Injuries Caused By Motor Vehicle Accidents
⦁ Lifting Heavy Objects And Repeatedly Twisting Them
2- Atraumatic Causes
⦁ Spondyloarthropathy
⦁ Osteoarthritis
⦁ Infections
⦁ Increased Load Among Pregnant Women
⦁ A Discrepancy In Leg Length
⦁ Scoliosis
⦁ A Lumbar Fusion Accelerates The Degeneration Of The Sacroiliac Joint
⦁ Enthesopathy
⦁ Sacroiliitis
⦁ Chronic Lower Back Pain As A Result Of Prolonged Seated Positions
Tips to Make Sitting Easier
Are you wondering How to sit with SI joint pain? Almost every activity and job can be affected by low back pain. In situations where sitting is unavoidable, it is helpful to have the right tools to facilitate the process.
Here are some tips for making sitting easier with SI joint pain.
⦁ Stretch Regularly
In order to treat SI joint pain, stretching regularly is one of the many treatment options available. As a result of stretching, tension, and tightness can be reduced in the muscles and ligaments that surround the joint. Whenever you have been sitting for more than an hour, get up and stretch at least once every hour. Moreover, consult your physician or a physical therapist to ensure that you are stretching correctly and that your diagnosis is accurate.
⦁ Find the Right Chair
A chair that is suitable for SI pain should have a high back, adequate lumbar support, and a sturdy base. To prevent further movement of the SI joint, make sure the chair is level with the ground. Most people find that using a gel seat cushion relieves the pressure on their pelvis and tailbone. In addition to choosing the right chair, it is important to keep in mind the importance of maintaining good posture.
⦁ Take Breaks
Among the causes of SI joint dysfunction is over- or under-mobility of the joint. As a result of this change in the body, chronic pain may be experienced that is difficult to alleviate. When sitting causes pain, take a break and stand up or lay down for a few minutes. Others, however, experience more sacroiliac pain when they lie down or stand. Regularly change your position. Moreover, avoid long periods of sitting at work by using a standing desk.
Sitting Postures for SI Joint Pain
⦁ Keep The Shoulders Relaxed And Your Chest Forward
It is imperative that one maintains a relaxed posture while sitting on a chair. Maintaining a proper arch of the back requires that the chest be pushed forward. Furthermore, it’s easy to achieve the perfect position if you push forward and keep your head up.
⦁ Knees Should Be Slightly Apart
The buttocks can pull on the SI joint and cause the lower back to be misaligned if they are very tight. As a precaution, maintain a space between the back of the patient’s knee pain in Lancaster and the front of the chair, as opposed to a space between the knees.
⦁ Maintain A Balanced Weight Distribution
It is essential for patients who suffer from SI joint pain not to cross their legs in order to prevent the pelvis from tilting further to one side. Furthermore, by properly dispersing the weight, they can assist their SI joints in sustaining and maintaining the upper body.
⦁ Put A Pillow or Blanket Under The Lower Spine
Place a towel or pillow underneath the patient’s lower back to maintain its normal curvature. The additional support helps to alleviate pain in the SI joint and gradually reduce it.
⦁ When You’re Seated, Frequently Get Up And Stretch
A prolonged period of sitting has been shown to increase back pain, which is one of the primary signs of SI joint dysfunction. Furthermore, an occasional break from sitting can be beneficial for reducing exhaustion and brain fog.
The habit of sitting for long periods of time should be broken by jogging for 15 minutes.
How To Choose An Office Chair If You Suffer From Si Joint Pain
It may be beneficial for you to find a comfortable office chair if you spend a considerable amount of time sitting at a desk. Look for the following:
1- Comfort
Ideally, the chair should be comfortable enough so that you do not need to shift your weight constantly.
2- Back Support
Sitting in a chair should support your lower back.
3- Height
Ideally, you should be able to adjust your chair so that your eyes are focused on the center of your computer monitor.
4- Armrest Height
Ideally, you should be able to rest your arms on the armrests without adjusting the height of your shoulders. The best thing you can do to avoid sitting for long periods of time is to take frequent breaks about every 30 minutes, regardless of the chair in which you are seated.
Chair Exercises For SI Joint Pain
The use of chair exercises and stretches may reduce pain and stiffness around your SI joint as well as strengthen the muscles surrounding it.
⦁ The Seated Backbend
Relax your lower back with this simple seated backbend stretch.
1. Place your hands on your lower back while sitting on the edge of your chair.
2. Inhale while pushing against your lower back.
3. Look toward the ceiling as you slowly exhale.
4. Then, you may repeat this step up to five times.
⦁ Seated Cat-Cow
Sitting cat-cows stretch and strengthen the back and core muscles.
1. Place your feet on the floor and bend your knees 90 degrees.
2. Place your palms against your thighs with your fingers pointing in the same direction.
3. Breathe deeply and slowly exhale.
4. When you exhale, arch your spine and gaze upwards.
5. Inhale again, rolling your shoulders forward and bringing your belly button toward your spine.
6. Exhale again and reverse the motion.
7. Then, try to repeat this procedure five times.
⦁ Torso Stretch
Your spine can be mobilized with a simple seated torso stretch.
1. Your right hand should be resting on the back of the chair while you place your feet on the ground.
2. Take a moment to turn your body toward your arm and hold it for up to 30 seconds.
3. Then repeat on the other side.
⦁ Seated Leg Raise
1. You should sit tall at the edge of your chair with your feet flat on the ground.
2. Hold your left foot for ten seconds, lifting it a few inches off the ground.
3. Then, repeat the process on the other side by lowering your foot.
⦁ Seated Hamstring Stretch
As a result of the seated hamstring stretch, you will be able to loosen your hamstrings which may help alleviate the pain associated with muscle imbalances.
1. Place your heels on the ground and your toes facing upwards as you sit tall on the edge of your chair.
2. You should feel a gentle stretch in the back of your legs as you reach forward toward your feet.
3. You may hold the position for up to 30 seconds.
Takeaway
People mostly search for “ How to sit with SI joint pain” and “How to sleep with SI joint pain. They should aim to sit with their hips neutral and their lower back relaxed and supported. Your lower back may benefit from a pillow or cushion if your chair does not provide support. Furthermore, even if you sit with perfect posture, taking frequent breaks about every 30 minutes is important.
Please contact us to schedule an appointment today.
Premier Pain Centers
Located in the United States, Premier Pain Centers provides high-quality medical care to patients suffering from severe muscle pain. We provide comfort and peace to people as part of the mission of our organization.
We are a one-stop medical care center providing highly competent, skilled, and expert physicians who are able to effectively treat serious conditions related to pain. Among our services are expert medical administration, interventional pain progressions, physical therapy, and therapy management.
Frequently Asked Questions
1- Is Sitting Associated With Worsening Si Joint Pain?
The pain in the sacroiliac region can be aggravated by prolonged sitting or standing, standing on one leg, climbing stairs, or going from sitting to standing or running. Pain in the sacroiliac region may result from arthritis, traumatic injury, pregnancy, and postpartum, as well as systemic inflammatory conditions.
2- If I Have Si Joint Pain, What Should I Avoid?
Exercise is a common treatment for SI joint pain in fort worth. However, not all exercises are created equal. It is actually advisable to avoid some of them. You should avoid the following exercises if you suffer from SI joint pain: sit-ups, crunches, planks, running, tennis, golf, leg lunges, jumping rope, and cardio machines.
3- Can You Tell Me What Movements Aggravate Si Joint Pain?
Weight-bearing activity, especially on one leg (such as stair climbing, using an elliptical machine, taking an exercise class, or even long periods of walking), typically exacerbates the pain.
4- When My Si Joint Is Inflamed, How Should I Sleep?
You should avoid lying on the side of the SI joint that is affected. As a result of lying on the painful side, you increase the strain on that joint. Sleep with the painful side facing up.