Best Sitting Position for Sacroiliac Joint Pain
You’ve never read anything like this before. This is for those who are frustrated with sacroiliac (SI) joint pain and are looking for guidance on how to sit correctly. SI joint pain sufferers can choose from a wide assortment of ergonomic chairs and cushions. In one context, seating that may be beneficial for someone with SI joint pain may not always be appropriate in another. Simply put, your seat cushion or chair needs to be comfortable!
As a general rule, it is best for someone with SI joint pain (sacroiliac) to sit in a chair that has adjustable seat height, a forward tilt, and adjustable seat depth. The density of the foam or mesh fitting needs to allow for a certain amount of conformity.
With thirty years of treating sacroiliac (SI) joint pain as a chiropractor, I’d like to inform you of the many ways in which a chair can cause low back pain, as well as how getting the right seating can protect you from low back pain when sitting.
Not only is your back hurting, but now you are also having pain in your buttocks as well, right? Well, sacroiliac joint pain is common and can be caused by injury to this part of the spine that connects with the hip. This type of discomfort may mimic other things such as herniated discs or hip problems so it’s important for an accurate diagnosis before determining treatment methods.
Unlike many other joints like your knee or elbow, your SI joint moves very little and is held together with thick ligaments. Sudden injuries or repetitive stress can cause the SI joint to become inflamed and painful. You may feel this pain in your buttocks or lower back. This is when sitting becomes painful.
Sitting for extended periods of time can cause pain in your SI joint or aggravate existing pain. However, some positions pose less risk of causing pain than others. So, let me explain what positions you should avoid and what position is best for relieving SI joint pain.
Best Chair for SI Joint Pain
People with poor backs and individually unique needs can find an ergonomic chair to fit their needs by choosing from a wide variety. As there is no universal ergonomic chair, chairs should be designed with human factors in mind. In one context, what may be advantageous for a bad back may be unacceptable in another. In other words, you need to have a comfortable chair!
4 Factors Your Office Chair Must-Have for SI Joint Relief
Adjustable Seat Height
It’s essential to find a seat height that feels comfortable. Keeping your feet flat on the ground is always a good idea when placing your chair at the highest possible level. Adjusting your seat control will allow you to make this change. As the gas cylinder in the chair is adjustable, the seat rises and falls with it. When you sit in them, they compress the air, then release it when you stand up. Chairs usually have a lever for controlling them.
Choosing the right ergonomic chair requires you to consider the gas cylinder, which is an integral component of the chair. The right gas cylinder installation can be customized for your body shape and height.
Forward Seat Tilt
You can reduce your SI joint pain by using an ergonomic office chair with a forward tilt. There are some standards that recommend up to 20 degrees of tilt forward. By tilting the chair in a forward direction, you can reduce back pain.
When sitting, keeping your posture upright will also be encouraged by a forward tilt. In addition, it improves blood circulation in the legs and feet. The chair also helps you maintain good posture when you are sitting.
Having your pelvis upright with an upright seat tilt will help relieve the stress on your sacroiliac joints. This will let your core muscles handle your weight more effectively. All day long, this posture encourages an active posture.
It might be best to sit on a seat wedge instead of a chair that lacks this feature. Make sure it has more thickness toward the back, however.
Seat Pan Depth
Based on my clinical experience, I have found that adjusting the seat pan depth on an ergonomic chair is one of the most beneficial adjustments for helping you with a bad back. The surface area plays a key role in providing comfort.
Short seat depths may aggravate SI joint pain. Insufficient blood flow in your legs and feet may result from an excessively long seat.
Seating depth: how to get it right:
- Ensure that your backrest is firmly placed against your back.
- Three to five centimetres should separate the edge of your seat from your knees.
Based on the width of the seat, lumbar support should be placed around the L3/L4 vertebrae of the backrest.
An incorrectly fitted lumbar support can exacerbate the curve of the spine (lordosis) if placed too high. In the case of low lumbar support, the spine may be overloaded, which can result in back pain.
It does not matter what resistance the lumbar support provides, since the difference in people’s preferences for lumbar support in a seated position is likely to be minimal. Lumbar supports are available in various designs.
You can use a rolled-up towel or a small cushion if you don’t have lumbar support. Put your creativity to good use in this situation.
How to Sit With SI Joint Pain
Every day in my private practice, people ask me how to sit when they have SI joint pain. My patients hear this from me:
- Make sure you sit in the right position (as described above). Set your seat height, depth, forward light, and lumbar support for maximum comfort.
- Whenever possible, stand up. Try to get up every 15 minutes.
- Schedule stretches into your day. Keep moving here is the most important thing. A good posture is one that moves! I tell my patients the same thing all the time.
- If you’re having trouble sitting, place something at the curve of your back (such as a towel rolled up).
- The feet should remain flat on the floor with hips above knees. Your feet should be just slightly in front of your knees, or directly under your knees.
- Last but not least, keep your legs at least shoulder-width apart. You can compare this to a sumo wrestler.
Why is SI Joint Pain Getting Worse When You Sit?
The most common cause of SI joint problems is sitting with bad posture. Sitting with the shoulders hunched down or slouched can strain the SI joints. Additionally, your spinal discs are filled with fluid, and they prevent the vertebrae from rubbing together. The effects of osteoarthritis (DJD) on back pain may be exacerbated by the condition.
Choosing an Office Chair Cushion for SI Joint Pain
I will begin by discussing cushion types I do not recommend. The types of foam include memory foam, polyurethane foam, and Gel foam. There are several reasons for this:
Memory Foam Office Chair Cushions for SI Joint Pain
Memory foam may not be the best choice for a seating cushion for several reasons:
- Response time is too slow. It’s less painful to experience back pain when you use a responsive cushion. Response time and degree of responsiveness are among the characteristics of foam. Memory foam is ineffective for SI joint pain as a result of its inherent inflexibility.
- Heat-retaining. Those who sit on memory foam may find it uncomfortable as it retains heat.
- Chemicals! Polyurethane is a chemical produced from the refining of crude oil. Memory foams have PVC, antimony trioxide, polyurethane, and formaldehyde.
- Fire retardants are overused
Gel Foam Office Chair Cushions for SI Joint Pain
Gel Cushions. Gel cushions are composed of polymer and can be flat or contoured. As they do not flow or move like liquid gels, they will not be damaged if their plastic container ruptures.
Gel slabs currently sold on the market do not flow like liquid gels and do not absorb shocks or reduce pressure.
Having tested hundreds of gel cushions on our patients, we found that they didn’t provide much comfort or pressure point relief. We found this prototype to be the least comfortable of all ours (-90%). Gel cushions in the honeycomb shape never seemed to be pleasant for any of our clients!
The Best SI Joint Pain Cushions Are Made of Natural Latex Foam
After comparing different seating materials, it was determined that natural latex was the best choice. Here are the reasons:
- A Natural Latex Mattress is Better for Spinal Alignment. Your lower body remains aligned if you sink your heavier parts into the latex, and keep your lighter parts aligned naturally. Due to the even distribution of pressure on your muscles and ligaments, latex cushions improve blood circulation while dealing with muscle and ligament pain.
- Relieve pressure. In addition, natural latex has the ability to align your spine and ease pressure points.
- Resilient. Natural latex seat cushions resist sinking after a certain point and rebound with your weight. That’s what makes natural latex so special.
- Customizable. I have been able to create so many custom products because of the versatility of natural latex, which is why I am so interested in the chiropractic and ergonomics fields.
- We use it because it’s non-toxic/eco-friendly. Contrary to memory foam, natural latex seats consist of natural materials and are chemical-free.
- Good air circulation. The comfort provided by latex foam is superior to many traditional memory foams (derived from petroleum).
- It is anti-microbial. The natural resistance of latex means it prevents bacteria, mould, and dust mites from growing. The device also promotes a healthy working environment thanks to its antibacterial and antifungal properties.
How Do Sitting Wedges Work for SI Joint Pain?
The SI joint pain will be reduced if you sit on a wedge cushion. If you sit with a wedge, your torso will be aligned with your upper legs. With a cushion, your spinal curve will also be improved, and there will be a forward tilt to your pelvis as well. It will reduce spine stress, stabilize your spine by distributing your weight more naturally through your muscles, and make it easier for you to sit upright and avoid putting strain on your joints, discs, and ligaments.
Your body position will determine your seat angle between 8 degrees and 13 degrees. When you are currently experiencing back pain or you have never sat in this way before, you may want to sit for short periods at first and gradually increase the time you sit while honing your back muscles.
The sitting wedge was used to remove pressure from the coccyx area by removing problematic loads. You will be able to sit comfortably with no discomfort if you do this.
Why Should You Use a Sitting Wedge for SI Joint Pain?
When you hunch over our desks, it can put pressure on your SI joints and cause you to feel pain. Luckily there are sitting wedges that help prevent this kind of posture with a little added support!
Benefits of Sitting Wedge Cushions:
- SI joint support and comfort
- Better posture
- Muscles of the core are engaged when using a wedge cushion.
- Relieves back pain or sciatica
- Coccyx pain relief
How Should You Use a Core Muscle Wedge for SI Joint Pain?
The chair wedge will help you sit up straighter and feel more comfortable. Simply place it on the front of a chair, then put your feet firmly onto its slope so that they’re pointing away from the back of the seat – this is called “sitting in reverse.” This way, gravity does most of the work for you!
Your wedge cushion must have the following:
- Must have a slope of 8-13 degrees
- A high-quality foundation foam support base (+96 kg/m3)
- Top comfort layer (56-68kg/m3)
- Natural Latex provides the best level of comfort, resilience, and alignment
- 4D stretch cover
- Non-skid bottom cover
Can Yoga or Pilates Help SI Joint Pain?
It depends. When Covid went down, many people turned to online yoga and Pilates instruction by watching videos on Youtube. The best approach to treating SI joint pain seems to be exercise, right? Have you noticed that most exercises aggravate your pain? Another way to think about it would be if your front end were out of alignment, would you drive it harder and faster? That’s obviously not the case. As a result, the damage is likely to develop and more significant problems may arise.
When you have SI joint pain, you should do whatever it takes to eliminate the cause. When back patients present with SI joint pain, I have seen too many Youtube physicians, trainers, or therapists simply instruct them to do some exercises in the office.
Consider your structure before you seek treatment for your back pain. Perhaps you are experiencing back pain due to lifestyle changes, posture issues, etc. It’s more precise to say that these pains are a result of abnormal movement patterns and motor control. Today, many people have intolerant backs from flexion (bending forward). Using a seat cushion can prevent that from happening.
When you sit hunched forward or bend over, you may exacerbate your pain and hinder the healing of your tissues. Therefore, it is also important to figure out your specific pain triggers and avoid them in order to recover fully your muscles, joints, and discs.
An ideal pelvic region can only be achieved when the entire musculature, including the anterior chain (front) and posterior chain (back) muscles, is strengthened in a balanced manner. It is usually not beneficial to concentrate on a single muscle since it tends to create patterns that result in a lesser degree of stability. It is essential to consider this point when discussing the best back pain office chair cushion later.
Many forms of therapy aim to stretch muscles and increase the range of motion in the SI joints. There is a downside to this: people who have too much flexibility in their back are more likely to encounter future back problems. Here’s why:
The sacrum is shaped like an arrowhead. Located at the bottom of your spinal column, the sacrum is held rigidly to your ileum by powerful ligaments. As if they were thick rubber bands, these ligaments keep everything in place.
Yoga and Pilates SI joint stretches may stretch and loosen these ligaments, but if you sit at your desk for many hours, your sacrum (arrowhead) may move downward, causing mechanical back pain.
Back pain patients, for example, tend to overuse and use their backs incorrectly more often. People who sit, stand, or move incorrectly increase their backloads, resulting in pain. They may, paradoxically, have more motion and strength in their backs and SI joints but less motion and load in their hips (ball and socket joints). It is important to keep in mind this point when thinking about the most suitable exercises for your pain triggers.
We know that sitting is one of the most common positions people experience pain in, especially those who suffer from SI joint problems. Choosing a chair or cushion can be difficult if you are unsure what to look for and this blog post has given some great advice on how to best sit with sacroiliac joint pain. If you want more information about ergonomic chairs