How do I help Sacroiliac Joint Pain and Dysfunction?
What is Sacroiliac Dysfunction?
Dysfunction in the sacroiliac joint, also known as the SI joint, can sometimes cause lower back and/or leg pain. The anatomy of the SI joint is connecting the hip bones to the sacrum, the triangular bone between the lumbar spine and the tailbone (coccyx). The main functions of the SI joints are to absorb shock between the upper body and the pelvis and legs.
The sacroiliac joint typically has little motion. Small movements at the joint help with shock absorption and forward/backward bending.
Main Causes of SI Joint Dysfunction:
- Too much movement (instability) in the SI joint may cause the pelvis to feel unstable. Too much motion can cause pain in the lower back and/or hip, and may radiate into the groin area.
- Too little movement (fixation) can cause muscle tension, pain, and may prohibit mobility. Pain is usually felt on one side of the low back or buttocks, and can radiate down the back of leg (similar to sciatica pain).
Symptoms:
- Lower back pain (below L5)
- Pain, numbness, tingling, and/or weakness of lower extremities
- Pelvis/buttock pain
- Hip/groin pain
- Feeling of leg instability (buckling, giving way)
- Disturbed sleep patterns due to pain
- Disturbed sitting patterns (unable to sit for long periods, sitting on one side)
- Pain going from sitting to standing
Exercises/Stretches for Low Back Pain:
Transverse Abdominis Exercises (to strengthen lower abdominal muscles)
Lie on your back with your knees bent. Knees and feet should be shoulder width apart. Feel free to place a small ball in between your knees. Lift your hips towards the ceiling and hold for 2-3 seconds while exhaling.
Prone Hip Extension (to strengthen glute maximus)
To strengthen this muscle, lie on the stomach with the hips and legs off the end of a table or bench. Tighten the buttock on one side and extend the leg up toward the ceiling while maintaining a neutral spine. Do 10-15 on each side.
Fire Hydrants (to strengthen gluteus medius)
Start on all fours, knees directly under your hips, and hands directly below your shoulders. Keep your back and neck straight and look forward. Keeping your knee bent, raise your right leg out to the side, until your thigh is parallel to the floor. Do 15 on each side.
Piriformis Muscle Stretch
Lie on back with knees bent. Place outside of left ankle on top of right knee. Place both hands behind right knee and raise right leg, pulling it toward your chest. You should feel the stretch in your left piriformis. Hold for 30 seconds, 3 times. Switch legs and repeat.
Reference: https://www.spine-health.com/conditions/sacroiliac-joint-dysfunction/sacroiliac-joint-dysfunction-si-joint-pain