If you suffer from sacroiliac joint pain (SI joint pain), you know how debilitating it can be. Sitting, standing and sleeping for long periods can be incredibly painful, making simple daily activities much more difficult than usual. Fortunately, there are a few things you can do to relieve pain and improve SI joint dysfunction. Here are my top tips as a licensed physical therapist.
What is SI joint pain?
There are two sacroiliac joints that connect the lower part of the spine to the pelvis. These joints help transfer weight from the upper body to the lower body. [*] A variety of conditions can cause SI pain, including:
Problems with these joints can cause pain in the lower back, buttocks and even legs. In fact, about 25% of all low back pain could be attributed to the sacroiliac joint. [*]
With SI joint pain, sleeping and sitting can be especially difficult. It can cause a dull, aching pain near the top of the buttocks and in the lower back. You may also notice that the pain is worse at night and even feel a sharp pain when you move quickly, such as sitting up in bed or turning around.
The pain can move down the body and into the legs. It can feel like tingling, burning, stiffness and tightness.
The Best Sleeping Positions for SI Joint Relief
With the right sleeping position, relief from sacroiliac joint pain is possible. Here’s a quick rundown of how to modify your preferred sleeping position to protect the painful side of your body and reduce pain.
Related: Why sleep is important to your overall health
SI joint pain relief for side sleepers
Place a pillow between your knees and ankles to align your pelvis, which helps reduce SI joint pain. It’s also important to understand that when you sleep on your side, your weight naturally puts more pressure on your lower hip. Aim to sleep with the most painful side of your body on top.
Contour Legacy Foam Leg & Knee Support Cushion
SI Joint Relief for Stomach Sleepers
Stomach sleepers often end up overextending their pelvis and lower back, which can contribute to SI joint pain. Add a pillow under your stomach to keep your spine aligned and in a more neutral position, reducing lumbar stress and SI pain.
SI Joint Relief for side sleepers
Back sleepers can experience an anterior tilt in their lower back and pelvis, especially if they have tight hip flexors. This puts pressure on the spine and SI joint, leading to sacroiliac pain. Add a pillow under the buttocks or sit bones to keep your spine in natural alignment.
*Increase your hip mobility with the Genuine Stretch Out Strap!
5 Tips for Sleeping, Sitting and Living With SI Joint Pain
In addition to changing your sleeping position, there are many things you can do outside of the bedroom to help you sleep better with SI joint pain—as well as have a better quality of life overall. Here are my top tips for sleeping:
1) Stretch your hip flexors and piriformis
Stretching the muscles that support the SI joint, such as the hip flexors, can reduce pain, improve mobility, and ultimately help prevent SI joint pain.
Stretch your hip flexors with a standing stretch. Standing with feet shoulder-width apart, take a step forward into a lunge position. Keep your hips square, chest open and front knee in line with your toes. You should feel a stretch in the hip flexor of the straight leg. Hold for 30 seconds on each side and do 2 to 3 sets.
Stretch your apioid by sitting in a chair and crossing your legs so that the ankle of the leg you want to stretch is on your thigh. Your legs should look like a figure 4. Lean forward until you feel a stretch in your glutes. Hold for 30 seconds and complete 2 to 3 sets.
2) Think about your nighttime routine
You may not realize it, but your nighttime routine may also be hindering your ability to fall asleep. While you may not be relieving SI joint pain, making sure you practice good sleep hygiene can set you up for a great night’s sleep. A healthy one sleep routine it’s the key to unlocking your best self for the day ahead!
3) Check your daily ergonomics
Your posture during daily activities has a big impact on SI joint pain. When sitting, your hips and lower back should be in a neutral, relaxed position.
Your chair should have ergonomic support with a back you actually use. Try to catch and stop yourself from leaning forward and leaning over your desk.
Hip angle also matters. Keeping your hips slightly higher than your knees can help your hip flexors relax, which limits pulling on the SI joint.
You may also want lumbar support in your chair, which you can also get from a lumbar pillow or a rolled-up towel.
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Related: How an ergonomic assessment can prevent overuse injuries while working from home
4) Track sitting and standing times
Sitting for too long can also put pressure on the SI joint. Aim to get up once every hour to stretch and relieve any strained or tight muscles.
For some people, choosing a standing desk makes the most sense. This can allow you to continue working while moving from sitting to standing during the day. There are extras benefits of standing desks in addition to relieving joint pain as well.
*THE Comhar All-in-One standing desk from FlexiSpot is a great choice if you are looking for a modern desk with easy installation!
5) Add a stool
If you have to stand all day at work, consider propping your foot up on a stool a few times during the day, for about 30 minutes each time. Simply place the stool under the painful side and rest your knee on the stool, as if you were kneeling on the ground. Meanwhile, keep the other leg straight.
This practice can even stretch your hip flexors. This means you can do two things to help with SI joint pain at the same time!
6) Consider a Sacroiliac Belt
Benefits: A sacroiliac belt offers targeted support to the pelvic area, stabilizing the sacroiliac joint and reducing strain. It can relieve lower back pain, enhance comfort during daily activities and promote proper posture.
How/When to wear: Fasten the belt snugly around your hips for a comfortable yet supportive fit. Wear it during activities, including prolonged sitting, or whenever you feel discomfort in the lower back and pelvis.
Top 3 Sacroiliac (SI) bands for lower back pain
While several SI bands are available, here are three top recommendations for dealing with lower back pain:
Key Features: Unparalleled support, comfortable fit, breathable and can be worn safely 24/7
Bauerfeind SacroLoc back support belt
Key Features: Adjustable compression, anatomical design and provides stability to the sacroiliac joint.
Key Features: Lightweight design, durable support and suitable for various activities.
If the pain persists, be sure to seek medical advice. Your doctor may recommend pain medication, joint injections, or further physical therapy.
Ultimately, managing SI pain usually comes down to keeping your lumbar spine in a natural position, taking frequent stretching breaks throughout the day, and avoiding staying in one position for extended periods. Adding adequate support during sleep can also help you enjoy a full night’s sleep.
Medical Disclaimer: The information on this website, including text, graphics, images and other material, is provided for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your doctor or other healthcare professional with any questions or concerns you may have about your particular condition.
