How to Move Around if You Have Sacroiliac Joint Pain? 

Each person has a sacroiliac (SI) joint on either side of their body where the sacrum and ilium bones meet. The sacrum is a flat, wide bone that is located between the lumbar spine and tailbone. The ilium, on the other hand, is what is referred to as the hipbone.

The SI joint doesn’t move a lot, unlike other joints, such as elbows and knees. This is due to the thick ligaments that hold the SI joint together. And sacroiliac joint dysfunction causes the joint to swell and become painful that can be felt on the lower back or buttocks.

Sitting for a long time leads to SI joint pain or worsens the current pain. However, some positions may not cause pain at all. If you are suffering from this condition, below are some tips on moving around without worsening the pain.

Sitting Positions 

Your SI joint ligaments transfer the force between your legs and your trunk if you are running or walking. If you suffer from SI joint pain, a wrong sitting position may lead to more irritation and pain.

When you sit on a chair, keep your hips neutral to keep your SI joint’s ligaments from receiving more stress. You may keep your hips at the same level and avoid too much rotation on each side.

Here’s a good sitting posture to manage your SI joint pain:

  1. Relax your shoulder blades and keep your chest up.
  2. Keep your knees uncrossed and slightly apart.
  3. Make sure that your sit bones are touching the chair and above your hips level.
  4. If the chair does not have lower back support, use a cushion or pad to support.

Another good sitting position to reduce stress on the ligaments and keep the pelvis in neutral is the tailor’s position. You must keep your hips symmetrical while in this position.

  1. Sit on a firm surface or floor with your sit bones touching the floor firmly.
  2. Put your legs on crossed positions, placing your feet underneath your thighs.
  3. Keep your shoulders relaxed and your chest up.

If sitting is still giving you pain, you may alternate between standing and sitting. If you are working, you can use a standing desk.

  1. Adjust the desk at the level of your elbow.
  2. Keep your face about 20 to 28 inches away from the computer screen, and make sure that it is below your eye level.
  3. Tilt the computer screen up around 20 degrees.


Most people suffering from SI joint pain say that their condition and pain worsen when they are standing for long periods. However, standing in good posture can keep your spine aligned and helps in managing SI joint pain.

  • Take some short breaks from standing.
  • Spread your weight between your feet.
  • Bend your knees slightly.
  • Turn your toes out a little.
  • Pull your stomach in.

If you have experienced sacroiliac joint dysfunction and suffering from SI joint pains, these sitting positions and standing postures may help you manage the pain. Always make sure that your hips are neutral, and your lower back is relaxed and supported. Use a cushion or pillow on your lower back if the chair does not provide support.

Most importantly, make sure to get in touch with a reliable podiatrist to help you with your condition.

Author bio: Helen Harry is a freelance writer and extremely fond of anything related to Digital Marketing and Business. She is writing Technologies as well as fiction, like good music, loves her cat and eats too much. More than anything, She loves to share the knowledge of Technology.