Adults only (18+)

How to Relieve Sit Bone Pain

Sit bone pain, also known as ischial pain, is a discomfort that many people experience when sitting for long periods or after activities like cycling or rowing. The sit bones, or ischial tuberosities, are the bony parts at the base of the pelvis that bear your weight when seated. When this area becomes irritated, bruised or inflamed, it can make everyday tasks such as sitting, walking or bending forward feel uncomfortable or even painful.

This kind of pain is often manageable with home care and simple adjustments. By understanding what causes it and how to relieve it, you can improve your comfort and reduce the risk of it becoming a long-term issue.

What Causes Sit Bone Pain

There are a number of reasons why the sit bones can become sore. One of the most common causes is prolonged sitting on hard or unsupportive surfaces, especially without proper padding. Repetitive activities that put pressure on the sit bones, such as cycling, horse riding or rowing, can also lead to inflammation or strain in the soft tissues around the bones.

In some cases, tight or weak hamstring muscles, poor posture or incorrect seating alignment can lead to strain at the base of the pelvis. Sit bone pain may also develop after an injury such as a fall or direct blow to the area. Occasionally, the pain can be linked to conditions such as bursitis, tendonitis or nerve irritation, which may need a professional diagnosis and treatment plan.

What the Pain Feels Like

Sit bone pain is usually felt as an aching, sharp or bruised sensation at the base of the buttocks, particularly when sitting or rising from a seated position. It can sometimes radiate slightly into the upper thighs or be felt more strongly on one side than the other. The discomfort often eases when standing or lying down and may worsen after prolonged sitting or activity.

If the pain continues or begins to interfere with your ability to sit or move comfortably, it is worth seeking advice from a GP or physiotherapist to rule out any underlying causes and ensure you are managing it safely.

Home Remedies and Self-Care

Adjusting how and where you sit can make a big difference in reducing sit bone pain. Use a cushioned chair or seat pad designed to relieve pressure from the ischial area. A donut-shaped cushion or a wedge seat can help redistribute your weight and take pressure off the sit bones while sitting.

Take regular breaks from sitting. Standing up and stretching every half hour can help improve circulation and reduce stiffness. When sitting, try to keep both feet flat on the floor and avoid crossing your legs, which can alter your posture and increase strain on the lower pelvis.

Gentle stretching of the hamstrings, glutes and lower back can help relieve tension that might be pulling on the area. Simple movements like forward bends, hip openers and seated stretches can ease tightness and improve flexibility around the sit bones. A physiotherapist can guide you through safe and effective stretches if you are unsure.

Applying heat to the painful area may also provide relief. A warm compress or hot water bottle can help relax the muscles and ease soreness. Be sure to wrap any heat pack in a cloth to protect your skin and use it for twenty minutes at a time.

When to Use Pain Relief or Seek Medical Advice

Over-the-counter pain relief such as paracetamol or ibuprofen can help manage inflammation and reduce discomfort, especially if the pain is interfering with daily activities. Always take medication as advised on the label or by your pharmacist.

If your pain is severe, one-sided or does not improve after two weeks of self-care, speak to your GP. They may refer you to a physiotherapist or specialist to assess your posture, movement and strength, and create a tailored treatment plan. Occasionally, imaging tests may be needed to check for more complex causes such as nerve compression or bursitis.

Preventing Sit Bone Pain in the Future

Maintaining good posture while sitting, using supportive seating and avoiding long periods of pressure on the same area can help prevent sit bone pain from returning. Strengthening your core and glute muscles can support your pelvis and improve the way you distribute weight when sitting or exercising.

If you cycle regularly, consider getting a properly fitted saddle or wearing padded shorts to reduce friction and pressure. When exercising, allow time for warm-ups and cooldowns to stretch and strengthen the surrounding muscles and reduce the risk of strain.

Final Thought

Sit bone pain can be frustrating and uncomfortable, especially if it affects your ability to sit or move freely. Fortunately, with a few simple changes to your posture, seating and movement, most cases can be relieved at home. Paying attention to your body’s signals, giving yourself time to rest and gently strengthening the supporting muscles can help ease the pain and prevent it from becoming a long-term problem.