Pelvic pain when sitting is rarely only about the chair; it usually reflects how your pelvis, hips, and lower back are aligned and how they share load. When the pelvis tilts too far backwards you slump and flatten the lower back, and when it tips too far forwards you over arch and tighten the front of the hips – both patterns can overload joints, muscles, and nearby nerves.
Why the pelvis, hips and lower back are linked
The pelvis is the base of the spine, and any twist, old injury, or stiffness on one side can make one sitting bone take more pressure than the other. Stiff hips force the lower back and pelvis to move more, while an unstable lower back makes pelvic structures work too hard, so discomfort in the buttocks, sit bones or low pelvis often comes from this whole chain, not a single spot. Typical symptoms include aching or sharp pain when sitting, difficulty finding a comfortable position, and relief when standing or walking.
Simple changes that may help
- Sit on the front part of the chair and gently rock your pelvis until you feel both sitting bones evenly on the seat, then relax into a balanced, not rigid, upright posture.
- Keep feet flat on the floor with hips level with or slightly higher than the knees; use a footrest or small cushion if needed.
- Every 20–30 minutes, change position: tilt the pelvis slightly forwards and backwards, uncross your legs, or stand and walk for 30–60 seconds.
Gentle exercises to support the area
Within a comfortable range you can:
- Practise a small hip hinge in standing, sending the hips back with a long spine, then returning to upright.
- Use a seated “figure‑four” stretch (ankle on opposite knee, slight forward lean) to ease outer hip tension.
If pelvic pain when sitting keeps returning, spreads, or starts to limit daily life, it is worth having it assessed individually to check how the pelvis, hips, and lower back are working together.
