Restore Your Core Sacroiliac (SI) Joint Pain

Sacroiliac (SI) Joint Pain

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Sacroiliac (SI) Joint Pain

By Lauren Ohayon 01/09/2021

4 Min Read

Sacroiliac (SI) joint dysfunction can sometimes lead to lumbar spine and leg pain. The SI joint is located between the sacrum and and ilium bones in the pelvis, connecting the spine to the hips. These bones help support and align the entire body. Although the medical field believes that the SI joint is responsible for those suffering from low back pain, it is often a difficult diagnostic to make.

In this article we hope to address SI joint dysfunction and how you may find recovery in our program.

What is SI Joint Pain?

Because the SI joints help support the weight of the entire body, sacroiliac joint pain is often more noticeable while you are walking or lifting heavy objects. The SI joint is supported by strong ligaments and muscles. This keeps the joint from having a flexible range of motion. As people begin to age, it is common for many people to experience stiffening of the ligaments. This can often lead to low back pain.

sacroiliac joint pain

SI joint dysfunction often occurs when the cartilage wears down. This can lead to the bones rubbing together, which may irritate the sciatic nerve (located in the pelvis). If the joint is unable to move properly or degenerates, a common symptom is chronic pain in the lumbar spine.

In many cases, sacroiliac joint dysfunction can range between mild to severe pain. This can depend on the health of the joint or is caused by an injury. Acute sacroiliac joint dysfunction typically occurs suddenly and resolves over the course of a few days to weeks. Chronic sacroiliac joint dysfunction is characterized by persistent bouts of pain in the pelvis, low back, and legs that may last for more than 3 months. This pain may persist constantly or significantly worsen during certain activities.

Other terms for SI joint conditions include: SI joint dysfunction, SI joint syndrome, SI joint strain, and SI joint inflammation.

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Looking for more tips to heal from pelvic floor/core symptoms?

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What Causes SI Joint Pain

Sacroiliac joint dysfunction is often caused by these four things:

  • Traumatic injury: sudden impact on the sciatic joint in cases of a motor accident, a fall, or sports injury can damage the sacroiliac joints
  • Arthritis: degeneration of the cartilage (osteoarthritis) or an inflammation of the spine and lumbar joints can cause lower back pain
  • Pregnancy: During pregnancy the sacroiliac joints become loose and may stretch to accommodate delivery. The added weight of your child and altered gait may stress these joints, which may lead to abnormal wear.

Infection: Though rare, in some cases the si joint may become infected causing low back pain.

SI Joint Pain due to pregnancy

What Does SI Joint Pain Feel Like?

Sacroiliac joint dysfunction most commonly affects the lower back and buttocks. However, pain may spread to the legs, groin, and feet. It is often described as a stabbing and pinching chronic pain. Sacroiliitis may be aggravated by:

  • Prolonged standing
  • Bearing more weight on one leg than the other
  • Stair climbing
  • Running
  • Taking large strides

How Do You Relieve SI Joint Pain?

Sacroiliac joint dysfunction treatment focuses on restoring joint motion and alleviating pain. Physical therapy and movement treatments are usually an effective and preferred method over surgical treatments.

Initial treatments for sacroiliac joint pain typically include:

  • Rest: Resting for 1 to 2 days is often advised. However, resting for a prolonged period of time may cause joint stiffness to worsen and may increase the pain. It is best to rest and move carefully.
  • Ice or Heat: Ice is a great treatment for reducing inflammation and alleviating discomfort. Heat can be applied around the joint in order to relieve any tension of spasms in the surrounding muscles.
  • Manual manipulation: A movement specialist, physical therapist, or other qualified health professional can help relieve the symptoms of hypomobility. This form of treatment seeks to reduce joint fixation and muscle tension while restoring your range of motion.
  • Supports or braces: If the SI joint is hypermobile, a pelvic brace or support can help stabilize the lumbar spine and alleviate lower back pain when the joint is inflamed or painful.

Why Does SI Joint Pain Come and Go?

SI joint pain may come and go due to the strong ligaments and cartilage that surrounds them. The SI joints have a lot of nerve endings making them sensitive to pain. If you suffer from acute SI joint dysfunction, the pain may come and go and range from your lower back to your feet. This may be due to a shift in your body’s alignment, an injury, or movement that irritates the area.

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You don’t have to live in

fear, pain or discomfort

get back the confidence+lifestyle you love!

Is Walking Good for SI Joint Pain?

Low-Impact Exercises for SI Joint Pain

Some forms of aerobic exercise, such as running or jogging, can jostle the sacroiliac joint and exacerbate pain. For this reason, low-impact aerobics that are easier on the low back and pelvis may be recommended, such as:

walking exercise for SI joint pain relief

Some exercises, such as low-impact aerobics, stretching, and movement therapies may be easier on the lower back and pelvis. These exercises may help increase mobility if you are experiencing stiffness.

  • Walking: walking can help gently work the muscles and is easier on the sacroiliac joint than running or jogging may be.
  • Roll-Up Exercise: core strength may help reduce lower back pain and support the pelvic region. A roll-up exercise can help. Begin this exercise by lying with your back flat on the floor and your knees bent. Tuck in your hips to ensure your lower back is flat on the floor. Roll your chest, off the floor, keepings your shoulders back and head and arms relaxed. Practice candle breathing and hold for 60 seconds. Repeat 2 to 3 times.