SI joint dysfunction is a leading cause of lower back pain. There are two sacroiliac joints in the lower back, on either side of the spine, and they are meant to support the weight of the upper body when standing, walking, and shifting weight from one leg to the other. You may develop pain or discomfort in this area due to repetitive motion, pregnancy, childbirth, or excessive stress in the lower back. The pain can affect one or both joints and can also radiate from the groin area to the legs and to the feet; if you have problems with these joints, you may also have difficulty sitting down. To manage pain, you can try home remedies, physical therapy, and exercise. however, if it is particularly severe, you must go to the doctor for professional treatment.
Steps
Method 1 of 3: Treating Pain at Home
Step 1. Apply ice to the area
You can relieve pain by placing ice on the painful area in sessions of 15-20 minutes each; you can use a compress or bag of frozen peas. Keep it on the area for 15-20 minutes and then take it off for as many; you can repeat the treatment for two days up to a week.
After a week or two, the inflammation around the joint should have subsided, and if the pain and swelling have subsided, you should be able to gradually return to normal activities
Step 2. Apply a warm compress or take a warm bath
To promote healing you can also apply heat, but only after the acute phase has resolved with cold therapy; you can wrap a hot spring on the painful area or take a hot bath to soothe any discomfort.
Try to immerse yourself in a nice warm bath regularly to get rid of the pain; if you do not notice any improvement after several attempts, you should see your doctor
Step 3. Avoid any movement that could aggravate the situation
As an integral part of home treatments, you should rest as much as possible and avoid those activities that can create more tension in the painful area. Give up particularly strenuous tasks, such as lifting heavy objects or repetitive movements that put pressure on the sacroiliac joints take a break to promote healing.
If the pain is severe and debilitating, you should take a few days off from work and stay in bed until the situation improves; if the discomfort does not go away with home treatments or gets worse, you should also go to the doctor
Step 4. Limit physical activity
Avoid repetitive movements that can cause pain in the sacroiliac joint area. The function of rest is to reduce inflammation, which you can achieve by avoiding continually putting pressure on the joint.
- For more relief, you can massage the area or see a massage therapist who will loosen and relax the ligaments, as well as the joint.
- When the area is inflamed, it is also useful to apply a specific adhesive tape, (taping), to quickly relieve joint tension.
Step 5. Take over-the-counter pain relievers
You can take ibuprofen or naproxen to reduce pain and discomfort. follow the instructions on the leaflet regarding the dosage and do not exceed the recommended dose. These medications can numb the pain and help you recover from the disorder.
However, keep in mind that you should not use over-the-counter medications for too long in an attempt to treat pain; if you think the situation is not improving, see your doctor
Method 2 of 3: with Physical Therapy and Exercise
Step 1. Take a forward crouched position with your knees bent
To treat SI joint pain, you can do some yoga exercises, like this one. Sit on a mat and lean forward to unlock the joint and relieve any stress or discomfort in the area. If you're new to yoga, you can watch videos online showing some poses before trying them, or you can sign up for a class that specifically focuses on lower back problems, including SI joint problems.
Step 2. Do the bridge pose
Helps strengthen the muscles of the inner thighs and abdomen, reducing tension and stress in the sacroiliac joints. You can do the position with both legs on the ground and try to hold it for some time to stretch and stretch the lumbar area; alternatively, you can lift one leg off the ground to strengthen the lower back and inner thigh muscles.
- To proceed, lie on your back on a yoga or exercise mat; bend your legs so that they are 60 cm from your body or at a distance that allows you to touch your heels with your hands. Inhale as you lift your pelvis slightly towards the ceiling by applying pressure with your feet; Pretend to squeeze a ball between your thighs as you lift your pelvis.
- Hold for five breaths and then slowly return your back to the mat, lowering your pelvis first and then your upper back.
- If you want to do a more challenging exercise, you can lift one leg straight up when in the bridge position, elevating your hips as much as possible. Finally, exhale as you return your leg to the mat; inhale again and lift the other leg. This movement helps strengthen the abdominal and inner thigh muscles.
Step 3. Try planks
They help strengthen the muscles that prevent the sacroiliac joints from becoming irritated or strained; planks are also a great way to keep them strong and prevent pain from escalating. You can proceed on an exercise mat, using your hands or forearms to support yourself.
- Place your hands on the mat in front of you, in line with your shoulders, and keep your legs straight in line with your hips. Transfer your body weight to your hands and feet while keeping your legs straight and contracted; hold the position for five breaths at a time.
- You can do a series of planks to strengthen the lower back and sacroiliac joints. If you find that the exercise puts too much strain on the shoulder muscles, you can rest your forearms on the ground instead of your hands.
Step 4. Do water aerobics
You may find that floor exercises create excessive tension on the joints, especially if the pain is severe. To reduce the risk of this happening, you can try water exercises; in doing so, you can increase muscle flexibility and reduce strain on aching joints.
You can sign up for an aqua aerobics class at the municipal swimming pool or gym in your area (if it has a pool)
Method 3 of 3: Go to the Doctor
Step 1. Learn about joint injections
If the pain is severe, the doctor can recommend this treatment which offers immediate relief; the doctor injects an anesthetic and an anti-inflammatory drug into the area to reduce inflammation and pain.
He may also advise you to start a physiotherapy program immediately after the injection; thanks to the injected drug you can return to normal activities
Step 2. Talk to your doctor about using a brace or support
These devices can offer you relief by stabilizing and keeping the ailing joint in place; Your doctor may recommend an orthosis or brace, such as a wide belt to put on your waist to hold the joint in place.
When the inflammation subsides, you can remove or loosen the brace; your doctor may schedule regular checkups to make sure the device is beneficial
Step 3. Ask to be referred to a chiropractor
The doctor treating you can recommend this professional to manipulate the joint safely and effectively; the chiropractor can help you stabilize it and make it more flexible by using different methods and techniques.
Make sure you only go to a qualified professional who has been recommended by your doctor to avoid aggravating the situation by going to an inexperienced chiropractor
Step 4. Discuss with your doctor whether or not to proceed with the surgery
This should be considered only as a last resort; however, if the pain is not managed properly or is not reduced by other methods, an operation may be required.
Tell your doctor about the pain you are experiencing and the methods or remedies you have tried to relieve it. this helps him to better assess whether surgery is a good option for your case
Advice
- Abdominal rotations with bent knees can also relieve pain.
- Remember to warm up before engaging in any more strenuous physical activity to reduce the risk of injury to the area that is already in pain.
- Make sure you do yoga only under the supervision of an experienced teacher who can help you correct positions and perform smooth movements that reduce the risk of creating SI joint pain.
