Handy Tips to Stop SI Joint Pain
The sacroiliac (SI) joints are formed by the connection of the tailbone (sacrum) and right and left parts of the pelvis (iliac) bones. The sacrum and iliac bones are held together by strong ligaments and unlike other joints of the body have relatively little motion. These are very heavy weight bearing joints which carry most of our upper body weight when we stand. Plus sitting and variations of sitting can place a lot of stress on the joints causing SI joint pain.
Usually when problems arise in this joint it is termed sacroiliac joint dysfunction and it result in SI joint pain. It can also be referred to as SI joint inflammation, SI joint syndrome and SI joint strain. This shows the complexity and vulnerability of this joint.
There are many causes of sacroiliac joint dysfunction. It is a joint like any other joint in the body and therefore prone to wear and tear. Osteoarthritis commonly happens in this joint because it is weight bearing in nature. As a result the cartilage on the bone surfaces, which acts like a shock absorber will wear away and the bone will rub on the bone causing pain.
Another common cause of SI joint pain is pregnancy. During the stages of pregnancy the body releases special hormones in preparation for childbirth that help relax the ligaments. The resultant relaxing of the SI joint structure and increased pregnant bodyweight can cause problems. Add on top of this the changed walking and standing posture of pregnancy and you have a recipe for SI joint pain.
Anything that changes the normal walking cycle can place added strain on the SI joints. This can include if one leg is longer than the other (leg length discrepancy). Also pain in the lower back, knee, hip, foot or ankle can all change the pattern of walking and put uneven pressure on the joints and cause SI joint pain.
Females tend to be more prone to SI joint pain than males. This may be due to the anatomical differences in the bone structure of the body. There are two things that aggravate the SI joint. When sleeping on the side, the top thigh can drop in and this opens up the SI joint in a suspended and relaxed position. To prevent this it is recommended to sleep with a pillow placed between the legs. The other aggravating factor is cross legged sitting that is so typical of females. This puts the SI joint in a vulnerable position while bearing weight. The solution for this one is easy, just stop sitting cross legged.
Physical therapy for SI joint pain can be great. Yoga and pilates offer excellent benefits. Improving flexibility in stiff and tight areas can help reduce any compensation of the SI joints. Also building core stability can go a long way to helping take any excess stress off the SI joints. Remember the benefits and changes in the body may not be felt immediately with these activities, so it may require a slight commitment before you reap the rewards.