LOW BACK and Buttock Pain During Sitting in Office Workers What It Means
A sharp ache near the small “dimple” at the back of the pelvis can make sitting feel impossible. For many people who work at a computer, that spot is near the PSIS, short for posterior superior iliac spine. It is the bony point on the back of each side of the pelvis, just above the buttock.
Pain in this area during sitting does not always mean one single problem. It can come from the sacroiliac joint, irritated muscles, referred pain from the low back, or pressure from how the pelvis rests in a chair. The key is to look at the pattern, not just the location.
This article is informational only and does not replace medical care. New, severe, or worsening pain should be assessed by a qualified clinician.
Where PSIS pain is usually felt
The PSIS is easy to find if you place your hands on the back of your waist and feel for the small bony bumps on either side of the spine. Pain around this area may feel like:
A deep ache on one side of the low back
Tenderness near the pelvic “dimple”
Pain that spreads into the upper buttock
Discomfort that gets worse after sitting
Relief when standing, walking, or changing position
Some people describe it as buttock pain, while others call it low back pain. Both can be true because the area sits at the border between the lumbar spine, pelvis, and hip.
The pain may stay local, or it may travel into the back of the thigh. If symptoms go below the knee, include numbness, tingling, or weakness, the low back and nerves should be considered more carefully.
Why sitting can trigger this pain
Sitting places the pelvis in a loaded, fixed position. When that position lasts for hours, small tissues around the pelvis may become irritated.
Common sitting-related triggers include:
A tucked pelvis
When the lower back rounds and the tailbone tucks under, the sacroiliac area can become stressed. This posture also lengthens some hip and back tissues while compressing others.
Uneven weight on one side
Leaning onto one hip, crossing one leg, or keeping a wallet in a back pocket can load one side of the pelvis more than the other.
Low chair height
If the hips sit lower than the knees, the pelvis often rolls backward. This can make PSIS and upper buttock pain more noticeable.
Long periods without movement
Even a good sitting position can become uncomfortable if held too long. The body handles movement better than stillness.
Possible causes near the PSIS and buttock
Pain in this region can have several sources. These are not diagnoses, but common explanations clinicians often consider.
Sacroiliac joint irritation
The sacroiliac joint, often called the SI joint, connects the pelvis to the sacrum. It sits close to the PSIS. When irritated, it can cause one-sided pain near the back of the pelvis and upper buttock.
SI-related pain may feel worse with:
Sitting for long periods
Standing on one leg
Climbing stairs
Rolling in bed
Getting up from a chair
Glute muscle sensitivity
The gluteus maximus, gluteus medius, and smaller hip muscles help control the pelvis. If these muscles are overloaded, weak, or held in one position too long, they can become tender.
This pain often feels sore, tight, or bruised. Pressing into the buttock may reproduce the discomfort.
Low back referral
The lower spine can refer pain into the PSIS and buttock area. This is more likely if pain changes with bending, twisting, coughing, or prolonged slouched sitting.
Nerve involvement may cause symptoms such as burning, tingling, numbness, or pain traveling down the leg.
Hip mobility limits
Stiff hips can force the lower back and pelvis to compensate. If the hip does not move well, sitting, standing up, or rotating the leg may irritate the buttock or SI region.
What to try during the workday
The goal is not to sit perfectly. The goal is to change load often so one area does not take all the stress.
Try these simple adjustments:
Raise the chair or seat
Support the low back
Keep both feet supported
Remove back-pocket pressure
Change position often
Aim for hips level with or slightly higher than the knees.
A small lumbar roll or folded towel can help keep the pelvis from tucking.
Use the floor or a footrest so the pelvis feels balanced.
Avoid sitting on a wallet, phone, or bulky item.
Stand, walk, or reset posture every 30 to 45 minutes if possible.
Small changes matter. If pain drops even a little when you adjust seat height or lumbar support, that gives useful information.
Gentle movements that may help
Move slowly and stay within a comfortable range. Pain should not spike or linger after these drills.
Stand and reset
Stand up, place hands on the hips, and take five slow breaths. Gently shift weight from side to side. This can reduce the pressure that builds during sitting.
Figure-four stretch
Lie on your back with one ankle crossed over the opposite thigh. Pull the thigh toward the chest until you feel a mild stretch in the buttock. Hold for 20 to 30 seconds.
Hip flexor stretch
Use a half-kneeling position with one knee on a cushion. Gently shift forward while keeping the ribs stacked over the pelvis. A stretch at the front of the hip is enough.
Glute bridge
Lie on your back with knees bent. Gently tighten the buttocks and lift the hips a few inches, then lower slowly. This can wake up the glutes without loading the spine much.
If any exercise causes sharp pain, numbness, or symptoms down the leg, stop and get guidance.
When to get checked
Most sitting-related aches improve with movement changes, better load management, and time. Still, some signs need medical attention.
Seek care promptly if pain follows a fall, accident, or major injury. Get urgent help if you have loss of bladder or bowel control, numbness in the groin or saddle area, fever, unexplained weight loss, cancer history, or progressive leg weakness.
A physical therapist, physician, chiropractor, or other qualified clinician may assess hip motion, spine movement, SI joint tests, strength, nerve signs, and daily habits. The right plan depends on the source of pain, not just the sore spot.
The main takeaway
PSIS and buttock pain during sitting often points to irritation around the pelvis, SI joint, glute muscles, hip, or lower back. For an office worker, the biggest trigger is usually not one bad posture. It is staying in one position for too long.
Start with the basics: adjust the seat, support the low back, remove uneven pressure, and move more often. If symptoms persist, spread down the leg, or come with warning signs, get a proper assessment. The sooner the real source is identified, the easier it is to choose the right fix.
Comments