How to Sit with SI joint pain – Some Easy Exercises for SI Joint Pain

You know how many hours a day you do justice to your spine and posture? Averagely a person stays around 16 hours/day in an isolated position (sitting and sleeping), which is around 67% of whole day activity.

Seeing this, you should know why most of the people today complain about different back pains and postural damages. Other than Sciatica, regular back pain, if some minimal-intense aching activates in your hips or sacrum, you are probably hit with the sacroiliac joint pain. So then, how to sit with SI joint pain?

The sacrum is a big and wing-like structure in your body while the ilium has the definition of hip bone. Now the sacroiliac joint is where these two structures connect through “strong/thick” ligaments. Moreover, you can sense this is a joint area, there won’t be a broader breathing space or movement for the SI joint to move.

So how to strengthen the SI joint? What are sacrum alignment exercises? Which SI joint exercises to avoid in this condition? We are going to dive into the depths of this critical topic today.

What Causes Sacrum Pain When Sitting – How to Sit with SI joint Pain:

Most of the time the joint pains come into your life due to inflammation. So consider inflammation as worst enemy to your overall health. And what cause inflammation (sacroiliitis)?

In some exceptional scenarios like pregnancy or any abdominal challenges, prolonged sittings (ah again), postural injuries, arthritis or spondyloarthropathy, and some medical infection are the main causes of this dilemma.

Okay, now one thing you have to focus on against SI joint pain while sitting is, the symmetry between your hips level, between hip-pelvis and shoulders. Whenever you sit, try to engage your hips in a neutral level without hinging one hip upward and the other at low level.

This usually happens when you have your wallet or some other item lying in the back pocket of your jeans.

Also, to enjoy a comfortable sitting position, it’s advisable to keep your knee angle below the hip level. In other words, the angle between your knees and hip should be greater than 90-degree, 110-120 is an ideal range.

So, if you want me to mention the exact points on how to keep SI joint in place when sitting; here these are:

  1. Maintain a symmetry between your shoulders, pelvis and hips but putting your shoulder blades up and keeping your chest straight. Don’t make too much arch or bend in your spine.
  2. Use a scrum pillow or SI joint cushion to form a good angle between your hips and knees.
  3. Keep a distance between your both knees and your feet grounded at the floor.
  4.  A lumbar support is necessary, choose a chair with good lumbar support and armrest.
  5. As sitting and standing becomes a difficult task in this situation, you can also use up-right recliners in this scenario to make the sit-stand process easy.

Best Exercises for SI Joint Pain – The Recovery Plan:

With the above mentioned points, you’ll definitely find some ease in your life. However, face the fact that your problem is still not gone yet. So what’s to actually hook to fix this deadly scenario?

Inflammation causes your ligaments to tighten and cause lots of irritation that becomes a heck of your life. In this case, apart from pain killers and inflammatory medicines, the only savior are the sacrum alignment exercises and stretches which you should adopt in your daily life routine.

Hip Flexor Stretch:

It’s one of the most basic and effective exercises for SI joints. Your ligaments are already tight and sitting makes them tighter which is not a good idea to engage these muscles again and again in this scenario.

Hip flexor stretch or release reduces the stiffness and provides you immediate relief when sitting. So, before going to your sofa or bed, you can use a Hip flexor tool or hip flexor exercise to fix the SI joint pain.

But how can you do this?

  • Kneel down on your affected leg and place a cushion under your knee for soft support.
  • Bend down your unaffected leg in-front of you and put a light pressure on your affected leg.
  • Keep your back in an upright position and slightly push your upper body to the forward zone.
  • It’ll put some burden on your unaffected leg and stretch on your kneeled leg.
  • Keep the stretch for 20-30 seconds and do 3-4 reps 2-3 times a day.

You can also this stretch in various variation like figure 4 stretch, Scissor stretch, Hamstring stretch, Hip Flexor (edge of table)

The Seated Cat-Cow Stretch:

If you have some minor to moderate pain conditions, this might help you in a good way. This ancient yoga exercise for SI joint pain has great effects on shoulders, back, hips, and neck. This is how you do this;

You can sit on a chair with straight feet touching the ground. Also, you can sit on flat surface with folding your both legs in front of you.

  • Put your both hands on the floor or on the knees
  • Take a deep breath in and make an arch of spine with pushing your chest forward and chin to upwards.
  • After 2-3 seconds, now bend your back while exhaling out and also stay in that position for 2-3 seconds.
  • Repeat this activity 5-7 times with a set of 4-5.

Torso Stretch – Trunk Rotation SI Joint Exercise:

This scrum alignment exercise can relieve moderate to somewhat intense pain conditions. It can give a good boost to your lower back, mid back, hips and chest muscles. This is how you pose for it;

  • Sit on a comfortable flat seated chair putting the affected leg on other leg to bring yourself in a cross position.
  • Don’t arch or bend your back too much. Else, form an upright angle of your spine.
  • Your feet should firmly touch and hold the ground.
  • Inhale deeply, Rotate your upper body in the direction of affected leg and hold for 30 seconds in that posture.
  • Exhale out and come in the normal position and repeat the stretch again.

Torso Stretch – Open Hip Posture:

If you have some difficulties in rotation of your upper body, you can do this torso stretch variation as an easy exercise for SI joint pain.

  • Sit on a flat seated chair with your feet grounded at the floor.
  • Tuck your affected leg underneath the chair.
  • If possible and easy for you, try to rotate your upper body as like trunk rotation stretch
  • Hold your stretched position for 30 seconds
  • Repeat this 5-7 time with a set of 3-4.

The Bottom Line: What’s the Crux:

SI joint pain isn’t worrisome until it is not dealt with properly. Your bad sitting habits make it worse. So how to sit with SI joint pain? Try to keep your hips as neutral as possible. If you don’t want to come under the knife of any chiropractic activity or hefty physiotherapy sessions, the above mentioned stretches and postural corrections can do wonders.

Sparing some minutes to fight against your conditions will definitely benefit you in various ways.

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