Sacro-Iliac (SI) Joint Pain
by Lindy Royer, P.T.
As you've learned, the spine is naturally curved in the shape of an 'S' when viewed from the side. It is also subject to pain. Pain can occur in the spine and also in the pelvis, particularly in the Sacro-iliac joints.
The SI, or Sacro-iliac, joints are located on either side of
the sacrum, which is the bone connecting the base of your spine
to your pelvis. When you experience SI joint pain, it is natural to assume that you have back pain, however this is not actually the case.
It's important to understand how to protect your SI Joints and keep them healthy because the SI Joints can develop painful arthritis if not properly treated.
What Causes SI Joint Pain?
This section will take a look at some common causes of SI Joint pain (also known as SI Joint Dysfunction), how to know if you have an SI Joint dysfunction and suggest some solutions and remedies that can help.
The sacrum bears and transfers weight between the spine and the ground. It's shaped a bit like a pie slice and is wedged in place between the large wing bones of the pelvis (the ilium bones) by a series of strong ligaments. There is a small amount of movement that occurs at each SI Joint.
Using nature as our model, imagine a flowerpot sitting underneath the plant of The Natural Back logo. Your pelvis is a bit like the flowerpot: it supports the stalk. The stalk is only as healthy as its environment and is dependent on the support system beneath - like the roots in the soil.
An SI Joint (SIJ) problem signals some type of imbalance in the way weight is distributed through the pelvis. This imbalance could be anywhere in the body, but is often in the legs, pelvis or spine.
Here's are Examples of Real World Causes of SI Joint Pain...
SI Joint pain doesn't just happen overnight - it takes time to develop the imbalances that cause it. SIJ problems are more common in women since there's more natural laxity in the female pelvis.
Pregnancy and post-natal changes can cause an SIJ problem, usually because the ligaments have been overstretched and pelvic floor and abdominal strength is too weak to stabilize the pelvis. The SIJ on one side moves out of alignment, irritating the ligaments and tissues around it. This is a painful condition and must be respected.
Common Remedies and Solutions
So what do you do for an SIJ problem? Well, just treating the joint pain isn't the answer. To have lasting results that don't continue to irritate the SI, you'll need to focus on your overall alignment.
Immediate self-treatment suggestions are:
- Find symmetrically balanced positions of comfort and practice engaging your core muscles.
- Try using ice while lying in a comfortable position.
- Practice gentle pelvic mobility exercises within your comfortable range of motion - these are the movements we usually describe as "bowl of water" exercises.
- Avoid exercises that take you into asymmetrical leg positions. These place undue stress on the SI joints and can contribute further to your imbalance. Examples are lunges and single leg balance activities.
