The sacroiliac (SI) joints sit where the spine meets the pelvis and play a key role in transferring load between the upper body and the legs. When these joints become irritated or move less smoothly, people may experience lower-back pain, buttock discomfort, or pain that feels one-sided and worsens with certain positions.

At work, SI joint symptoms are often influenced by how long we sit or stand, how evenly we load the pelvis, and how frequently we change position. Understanding these patterns helps reduce irritation and support steadier comfort through the working day.

How SI joint dysfunction affects comfort at work

The SI joints are particularly sensitive to asymmetrical loading and prolonged static positions.

Common workplace contributors include:

• Sitting with weight shifted to one side
Leaning into one hip increases uneven load through the pelvis and SI joint.

• Prolonged sitting or standing
Staying in one position for long periods increases joint stiffness and discomfort when moving again.

• Low or unsupportive seating
Deep hip flexion or slouched sitting can increase strain through the lower back and pelvis.

• Repeated transitions without variation
Standing up, twisting out of a chair or stepping unevenly can irritate a sensitive SI joint.

These factors can cause pain to build gradually across the day, often feeling worse on one side.

How to support comfort and reduce SI joint irritation at work

SI joint discomfort often responds well to symmetry, supportive posture, and regular gentle movement.

1. Sit and stand symmetrically

Aim to keep weight evenly distributed through both hips when sitting or standing.
Avoid leaning into one side or crossing the legs for long periods.

2. Optimise seating height and support

Choose a chair that allows the hips to sit level with or slightly higher than the knees.
Firm seat support helps reduce strain through the pelvis and lower back.

3. Break up prolonged positions

Change posture every 20–30 minutes by standing briefly, walking a short distance or adjusting your sitting position.
Short, frequent changes reduce joint irritation more effectively than long breaks.

4. Use gentle, comfortable movement

Light movement helps reduce stiffness without aggravating the joint, such as:

• Standing weight shifts (gently side to side)
• Short walks at an easy pace
• Changing sitting position rather than staying fixed

Movements should feel smooth and stop short of pain.

5. Reduce uneven loading

Keep frequently used items within easy reach to avoid twisting.
When standing for longer periods, gently alternate weight rather than locking into one hip.

Final thoughts

Sacroiliac joint dysfunction is often influenced by how evenly and consistently the pelvis is loaded throughout the day. By sitting and standing more symmetrically, reducing prolonged stillness and introducing regular gentle movement, many people can significantly improve comfort at work. Small, consistent adjustments can make a meaningful difference.

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