Recently, I was diagnosed with SI joint dysfunction. After dealing with and suffering from this for over 10 years. I had gotten to the point that I could barely walk or sit for any length of time. This is extremely painful, and I don’t wish for anyone else to have to suffer through it. So, I am passing this information along to help prevent someone else from having to go through it. Working from home can contribute to SI joint dysfunction, but it’s not a direct cause. The primary risks stem from prolonged sitting, poor posture, and a lack of physical movement. These factors can lead to joint stiffness, misalignment, and muscle imbalances.
What is SI Joint Dysfunction?
The joints that connect your spine to your pelvis are called the sacroiliac joints. Sacroiliac (SI) joint dysfunction is a condition where these joints don’t move properly. They move either too much or too little. This misalignment or abnormal movement can lead to pain in the lower back, buttocks, hips, or even down the legs. The pain is often described as sharp or stabbing and is felt on one side of the body. It can be triggered or worsened by activities like standing for extended periods, climbing stairs, or simply walking.
Common causes include:
- Osteoarthritis or other inflammatory conditions like ankylosing spondylitis***
- Injury or trauma (e.g., car accidents, falls)
- Repetitive stress from sports or heavy lifting
- Pregnancy, due to hormonal changes and added stress on the pelvis
- Uneven leg lengths or abnormal walking patterns
***Ankylosing spondylitis (AS) is a chronic inflammatory disease. It primarily affects the spine and sacroiliac joints. These are the joints where your spine meets your pelvis. Over time, it can cause some of the vertebrae in your spine to fuse. This leads to reduced flexibility. It can result in a hunched-over posture.
What are the symptoms of SI joint dysfunction?
Symptoms of sacroiliac (SI) joint dysfunction can vary. Yet, the most common symptom is pain in the lower back or buttocks. It often occurs on just one side. Here’s a breakdown of what people typically experience:
- Sharp or aching pain in the lower back, hips, buttocks, or thighs—sometimes radiating down the leg
- Stiffness or reduced range of motion, especially after sitting or sleeping
- Pain that worsens with prolonged standing, stair climbing, or putting more weight on one leg
- Discomfort when transitioning from sitting to standing
- Pain that improves with movement but flares up with certain activities like running or taking large steps
Some people also report a feeling of instability in the pelvis or hips, like their legs can give out. It’s often mistaken for other types of back pain, which can make diagnosis tricky.
How do the symptoms of SI joint dysfunction symptoms compare to sciatica?
These two conditions can feel surprisingly similar, but there are some key differences that can help tell them apart.
SI joint dysfunction typically causes:
- Pain in the lower back, buttocks, or hips, often off to one side
- Discomfort that radiates into the groin or upper thigh, but usually not below the knee
- Pain that worsens with standing, walking, or transitioning from sitting to standing
- A feeling of pelvic instability or leg “giving way”
Sciatica, on the other hand, is caused by irritation or compression of the sciatic nerve, and symptoms often include:
- Sharp, shooting pain that starts in the lower back or buttock and travels down the back of the leg, sometimes reaching the foot
- Numbness, tingling, or weakness in the leg or foot
- Pain that may feel like an electric shock, often worse when sitting or coughing
- Usually affects one side of the body
One big clue: if the pain travels below the knee or includes numbness or tingling, sciatica is more likely. If it’s more localized to the lower back or buttocks, SI joint dysfunction is the culprit. The pain feels worse with certain movements.
Here’s how remote work increase the risk:
SI Joint disorder can make working from home challenging, especially if your setup isn’t optimized for comfort and mobility. The sacroiliac (SI) joint connects the spine and pelvis. As a result, issues with it can lead to lower back pain. You may also experience stiffness and difficulty sitting for long periods. Here’s how it could affect remote work:
- Prolonged sitting can aggravate SI joint pain, making it essential to take frequent breaks and adjust your posture.
- Improper workstation setup—like a chair without lumbar support—can worsen discomfort.
- Limited mobility may make tasks like standing desks or ergonomic adjustments more necessary.
- Pain flare-ups could interfere with focus and productivity, requiring strategies like stretching, physical therapy, or supportive cushions.
If you’re working remotely with SI joint issues, consider ergonomic adjustments, movement-based therapies, and posture awareness to manage discomfort
What stretches can help relieve SI joint pain?
Stretching can help relieve SI joint pain by loosening tight muscles around your lower back, hips, and pelvis. Here are some effective stretches:
- Knee-to-Chest Stretch – Helps elongate hip muscles and relieve tension.
- Bridge Pose Variations – Strengthens glutes and stabilizes the SI joint.
- Hip Flexor Stretch – Reduces tightness in the front of the hips.
- Butterfly Stretch – Opens up the inner thighs and pelvis.
- Child’s Pose – A gentle stretch for the lower back and hips.
- Shotgun Technique – A specialized movement to realign the SI joint.
If you prefer guided exercises, you may find these helpful:
- Yoga for SI Joint Pain – 20 min Stretches
- Top 7 SI Joint Pain Stretches & Exercises
- 10 min Yoga for Sacroiliac Joint Pain
When doing SI joint exercises
When doing SI joint exercises, it’s important to take precautions to avoid aggravating pain and ensure proper alignment. Here are some key safety tips:
- Start Slowly: Avoid sudden or intense movements—begin with gentle stretches and progress gradually.
- Keep Proper Form: Incorrect posture can worsen SI joint pain. Follow guided instructions from professionals.
- Avoid High-Impact Movements: Exercises like jumping, twisting, or deep lunges can strain the SI joint.
- Use Supportive Surfaces: Perform exercises on a firm but cushioned surface to reduce pressure on the joint.
- Listen to Your Body: If an exercise causes sharp pain, stop immediately and modify the movement.
- Incorporate Core Strengthening: A strong core helps stabilize the SI joint and prevent misalignment.
- Consult a Professional: If you’re unsure, consider physical therapy guidance for tailored recommendations.
For visual guidance, check out these expert-led videos:
- Best 4 Exercises for SI Joint Pain Relief
- 7 Exercises for SI Joint Pain
- Exercises for Sacroiliac Joint Pain
What are some ergonomic tips for home workstations?
Optimizing your home workstation ergonomically can reduce strain, improve posture, and enhance comfort while working remotely. Here are some key tips:
- Chair Support: Use an office chair with lumbar support to keep the natural curve of your spine. If your chair lacks support, a lumbar pillow or rolled-up towel can help.
- Screen Position: Keep your screen at eye level and about arm’s length away to prevent neck strain.
- Keyboard & Mouse Placement: Your wrists should stay neutral—not bent up or down. Keep your keyboard and mouse at elbow height to avoid unnecessary strain.
- Foot Support: Keep your feet flat on the floor. Use a footrest if your chair height doesn’t allow for proper positioning.
- Lighting & Glare Reduction: Position your workspace to the side of a window. This helps to minimize glare. Avoid positioning it directly in front or behind the window.
- Movement Breaks: Take short breaks every 20–30 minutes to stand, stretch, and move around.
- Standing Desk Option: If possible, alternate between sitting and standing to reduce back and shoulder pain
In closing
As I said earlier, I have SI Joint dysfunction. I was sent to a neurologist to finally be diagnosed. Recently, I have been going to physical therapy for a few months. I highly recommend going to therapy if you have it so badly that you are having problems walking. I am finally walking again. The physical therapy staff has worked wonders for me. I do hope this helps someone else. It is a very painful illness. I hope that it doesn’t take you 10 years to be diagnosed.