How to Sit with SI Joint Pain? - Posture and Seated Exercises

A few exercises at home can also be helpful when the pain in the SI joint flares up. Patients should be aware of how to sit with SI joint pain because sitting patterns can potentially aggravate the situation. Below are some of the most sought-after sitting positions for combating SI joint pains:

1. Keep The Shoulders Relaxed And Your Chest Forward
   While sitting on a chair, one must keep the shoulders relaxed. It is important to have the chest forward to maintain the proper arch of the back. One can push forward and keep the head up to achieve the perfect position. 
2. Knees Should Be Slightly Apart
   If the buttocks are very tight, they can pull on the SI joint and misalign the lower back. To prevent the spine from significantly bending, maintain a space between the back sides of the patient’s knees and the front of their chair in contrast to the space between the two knees.
3. Maintain A Balanced Weight Distribution
   Patients with SI joint pain must avoid crossing their legs to ensure that the pelvis is not inclined further on one side. They can also assist their SI joints in sustaining and maintaining the upper body by properly dispersing the weight.
4. Put A Pillow or Blanket Under The Lower Spine
   To help keep the normal curvature of the patient’s lower back, put a towel or pillow underneath it. This additional support helps bring relief to the SI joint and reduces the pain gradually.   
5. When You’re Seated, Frequently Get Up And Stretch
   Lengthy periods of sitting has shown to increase back pain, which is one of the primary signs of SI joint problems. Even a brief break from sitting can assist with exhaustion and brain fog. It is advised to go for a 15-min jog and break the pattern of sitting at a stretch. 

Here are some excellent exercises that will answer the questions regarding how to sit with SI joint pain. Patients can get pain relief through chair stretching and other moderate activities. Strengthening the nerves around the SI joint also assists with the tightness in the area. 

1. Seated Backbend
   People suffering from sacroiliitis might experience reduced lower back tightness by performing this easy seated backbend stretching. One should lean back on the chair, put their hands on the back and legs, and keep their feet flat on the ground. Slowly breathe in and breathe out while arching the spine and gazing upward, pushing the lower back.
2. Torso Stretch
   It’s simple to mobilize one’s spine while seated by doing a torso stretch. Put the right hand on the chair’s back with the feet on the floor. Take a maximum of 30 seconds, and rotate your body in the direction of the arms. A similar process must be repeated in the opposite direction.
3. Seated Leg Raise
   To complete this exercise, the patient must sit up straight on the front of their seat with their legs flat on the floor. A few inches from the surface, they must then lift their left foot and hold it there for ten seconds. After lowering the feet, this can be repeated on the opposite side.
4. Seated Cat-Cow
   This is an effective seated chair exercise to strengthen the patient’s core. One has to sit with feet on the floor while the knees make a right angle with the ground. Keeping the palms on the thighs, one must inhale swiftly and look at the ceiling at the time of exhaling. This helps arch the spine and reduce the stress in the SI joints. 
5. Seated Hamstring Stretch
   To perform this exercise, the patient has to sit on a chair and try to reach their toes by bending forward. The position where one feels some ache at the back of the legs must be held for close to 30 seconds. This stretching exercise is helpful in loosening the hamstrings and treating muscle imbalances.

Maintaining a correct sleeping position is also vital when dealing with SI joint pains. Failing to sleep properly can increase pain in some cases. Below are some of the top ways to sleep with SI joint pain:

1. Relaxing The Hip Flexors
   Effective muscle relaxing techniques can help reduce the tightness in your hip flexors (front of the hip), bringing down the overall sacroiliac joint pain. One must release the hip flexors and buttocks and spend some time performing the pelvis realignment exercises to improve the pain.
2. Pain Relief for Side Sleepers
   While sleeping on the sides, the patient must always try to have the painful side facing up. One can keep a pillow between the ankles and knees to improve pain in the groin area. 
3. SI Joint Pain Relief for Stomach Sleepers
   It is advised to place a pillow on the top of your pelvis and near the abdominals to reduce the arch in the back formed by sleeping in the stomach. This helps in bringing your spine to a neutral position. 
4. Pain Relief for Back Sleepers
   If the patient prefers to sleep on the back, keeping a pillow under the hamstrings is vital. This keeps the pelvis in a neutral position and reduces the stress in SI joints. 

Dealing with the excruciating pain of sacroiliitis can be challenging at times, but one must know how to sit with SI joint pain to adjust to the discomfort. Patients suffering from the inflammation of their sacroiliac joints can reduce the pain by adopting the above-mentioned seating postures. Exercises also play a vital role in bringing relief to the pain in the joints. 

If you wish to get top-notch consultation for SI joint pains, turn to HexaHealth today. Our dedicated team of seasoned industry experts helps navigate your issues and provides best-in-class treatments to reduce the pain. Contact our professionals and get started on your road to faster recovery!