Several muscles that connect to the sacrum, hip bones, or pubis bones can be used to support the pelvis and sacroiliac joint. If these muscles are ineffective and unable to properly support the SI joint and pelvis, pain may arise. Hip abduction strengthening and stretching the knees apart are two common strengthening exercises for pain. The hip abductor muscles on the outside of the thighs connect to. The thighs are derived from the hip bones (iliac crests). With the back, lie on the back. The knees are slightly bent, and there is a resistance band around the knees. Repeat this exercise ten times.
Best Exercise For Si Joint Pain
Swimming is an amazing form of joint pain relief because it is low in impact and takes the weight off your joints. Despite the fact that swimming is a non-weight bearing sport, it is a full body workout that can build endurance, increase your cardiovascular endurance, and help you maintain a healthy weight.
If you’re experiencing SI joint pain while doing any of the above exercises or you’re unable to do these exercises at all, it may be time to seek professional assistance. We at PainTEQ provide the LinQ SI Joint Stabilization System to help patients ease their SI joint pain. If you’re looking for a minimally invasive way to regain your quality of life, contact PainTEQ today to find an interventional pain specialist near you.
Other Treatments: Heat, Ice And Medication
Your doctor may recommend some preliminary, non-surgical therapies for symptom relief following your initial sacroiliac joint examination. These exercises are particularly helpful in cases of extreme pain.
Both ice and heat are very effective in relieving the pain associated with SI joint dysfunction. According to the Cleveland Clinic, ice is best used immediately after the onset of pain because it minimizes blood flow and inflammation. For no more than 15 minutes, apply ice.
According to the Cleveland Clinic, heat packs are also a pain killer; they can even be used prior to exercise to help muscles relax, but they should be avoided if inflammation is present. For up to 20 minutes, use a heating pad or warm compresses. For maximum therapeutic benefit, try alternating between heat and ice.
If you’re experiencing significant inflammation, your doctor may recommend anti-inflammatory drugs. And pregnant women with hypermobile SI joints may need to wear a special SI joint belt.
Years ago I was in the middle of my yoga practice, legs wide apart, bending deeply down over my right leg in Upavistha Konasana (Wide-Angle Seated Forward Bend) when I heard it—a popping sound in my left lower back, like a wine bottle being opened Alarmed, I came up but only noticed a dull ache over my sacrum I shrugged it off and finished my session relatively unfazed
But it didn’t go away In fact, I was plagued with recurring bouts of pain At the time I was in physical therapy school and had easy access to an orthopedist His examination revealed little, and when I demonstrated the pose at his request, he smiled and expressed skepticism that I had lower back pain at all Needless to say I felt somewhat hopeless about understanding what was causing this nagging pain I continued to seek medical help over the next few years and even consulted with chiropractors and massage therapists My chiropractor finally diagnosed my pain as being caused by my sacroiliac joint, but he had little success in treating it
To my surprise, the pain was finally resolved at the place where it first occurred: my yoga mat I noticed that when I began to take particular care with my pelvic alignment during yoga poses, especially in twists and forward bends, the pain and discomfort went away That extra care and attention were the final piece that helped me understand the puzzle of my sacroiliac joint Although my practice caused my sacroiliac pain, yoga was also the best medicine when it came to not only healing it but also preventing any future problems
Anatomy 101: Understanding Your Sacroiliac Joint The Sacroiliac Joint is also included in Anatomy 101: What Is the Sacroiliac Joint?
Lower back pain has been around as long as men and women have walked upright In fact, approximately 80 percent of people experience some form of lower back pain, including sacroiliac pain, during their lifetime—although there are no definitive statistics on how many experience sacroiliac pain specifically Part of the difficulty is there is no way to objectively measure the degree to which the sacroiliac joint is “out ” In fact, there are some health professionals—like my orthopedist—who debate whether the SI joint contributes significantly to lower back pain at all
The sacroiliac is one of the joints in the pelvis, formed by two bones, the sacrum and the ilium While there is a small amount of movement allowed at the SI joint, its major function is stability, which is necessary to transfer the downward weight of standing and walking into the lower extremities Held together by strong yet pliable ligaments, it is designed to lock in place when you stand; the sacrum bone wedges down into the pelvic joints due to the weight of the trunk—similar to the way a padlock closes This tight sacrum-pelvis connection creates a firm base for the entire spinal column
Sacroiliac pain is a result of stress at the joint created by moving the pelvis and the sacrum in opposite directions