To relieve SI joint pain, begin with good posture. Avoid shifting weight to one side of the body or sitting on something. Try to keep your weight balanced between both legs when you pick up things and try to avoid bending at the waist. If you have recently given birth, stretching may not be an option. You may want to consult an orthopedic physical therapist like Orlando Physical Therapy for advice. Try these exercises to relieve pain and stiffness in the SI joint.
Massage therapy and chiropractic care are other treatment options. These treatments help release the muscular tension around the SI joint and promote blood flow. However, you should avoid stretching too hard because this can cause muscle tightness. If pain persists, it is important to seek medical attention. Your doctor may recommend steroid injections or surgery to fuse the SI joint. If these measures do not work, consult your doctor for further treatment options.
Adduction stretches help reset the SI joint. They involve bringing one leg toward the center of the body. This releases built-up tension and loosens the joint. You can also perform a gentle spinal twist from a supine hook lying position. Begin in a supine position with your knees bent at a 90-degree angle and your feet on the floor. From there, turn your legs towards each other while keeping your back straight.
When you are lying down, pillows support the hips and pelvis better and help reduce the pressure on the SI joint. Place a pillow underneath your lower abdomen if you sleep on your side. For a back sleeper, place a pillow under the top of your hamstrings. During the day, try to avoid exercises that put pressure on the SI joint. Depending on your SI joint pain, you may want to do some hip flexor exercises to alleviate tension and stiffness.
While performing one-legged moves, you may experience pain in one leg more than the other. Ensure you perform these exercises on the side of the leg that doesn’t have SI joint pain. To prevent knee pain in one leg, perform the exercise on the other side of the body. Performing one-legged poses with proper alignment is recommended if you have SI joint pain. If you are unable to hold the pose correctly, you should start with simpler movements to avoid causing further harm.
Another exercise that is beneficial for SI joint pain is the tailor’s position. Performing this pose helps to open the hips. It can be performed on a bed, floor, or couch. Then, keep your heels close to your body weight and rest on your sit bones. Relax and breathe deeply. Do this exercise several times to relieve pain and relax the muscles. Do not forget to stretch your hip flexors every day.
The most common type of SI joint pain is low back pain. However, this pain can also be referred to as pain that radiates from the buttocks, thighs, and even the back of the upper thigh. Symptoms of SI joint dysfunction may also include burning, tingling, or numbness in the area. A physiotherapist will determine whether this is SI joint pain or another problem.