Let’s talk about SI joint pain. We can start by talking about what it is and then I will show you a few stretches to stop it.
The SI joint (sacroiliac) is where your hip bones meet your spine and it is a common site for pain for several reasons: your joint could be moving too much, your joint could not be moving enough or your joint could be slightly out of place (subluxed). Since there are several reasons for pain at this joint it's hard to say specifically why any one person has pain at their SI joint without a hands on physical exam.
Typically, the pain is sharp and it's found on one side of the lower back. The pain gets worse with single leg activity for instance: walking, going up the stairs, running. Some people notice discomfort on one side while squatting, laying flat on your back also.
If these symptoms are what you are dealing with now...try these stretches.
Seated figure 4:
Set up: sit in a regular chair cross your right foot over the left knee making a 4 symbol with your legs.
Version 1: take your left hand and pull your right knee across your body as if to hit the left shoulder while keeping your foot rested on your knee. Only pull until you feel a gentle stretch. Hold for 30-60 seconds
Version 2: start with the same set up.. take your right hand and press your right knee gentle towards the floor. Stop when you feel a stretch on the outside of your hip. Hold for 30-60 seconds.
These stretches will help most people; however, some people require more specialized stretches or strengthening...or they really need skilled hands to calm down the tense muscles.
If you are severing from SI joint pain and want to have a personalized treatment plan that’s developed only after an in depth physical assessment that looks at how your back feels and moves click this link. If you are looking for additional information then choose the option below that best fits your needs.
WE HELP ACTIVE ADULTS OVERCOME THEIR ACHES AND PAINS TO GET THEM BACK TO THEIR FAVORITE ACTIVITIES WITHOUT MEDICATION, INJECTIONS OR SURGERIES.
Dr. Molly McDonald