Discomfort surrounding sacroiliac dysfunction starts at the interface of the spine and pelvis and may radiate to the lower back, buttocks, thighs, or legs. Many individuals mistake this pain for other issues affecting the lower back or hips. If left untreated, SI joint discomfort can lead to a loss of mobility and interfere with sleep or routine activities.
This discomfort may begin after a fall due to overuse, degenerative wear and tear on the joint, or even pregnancy-related changes. It can present as mild pain that gradually becomes more restricting. Early intervention tends to yield better outcomes.
What Is Sacroiliac Joint Pain?
The sacroiliac joint connects the spine to the pelvis on each side. These joints carry weight and absorb shock during movement. Though they don’t move much, they play a significant role in balance and walking.
Sacroiliac joint pain happens with stress, uneven pressure, or inflammation. Some common causes are:
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Injuries from a fall or accident
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One leg is slightly longer than the other
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Overuse in physical work or sports
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Arthritis that affects joint surfaces
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Hormonal and structural changes in pregnancy
Some people feel pain on just one side. Others notice stiffness or difficulty standing or sitting. Any signs that last more than a few days or worsen need attention.
Sacroiliac Joint Pain Symptoms
This pain often feels like a dull ache in the lower back or just above the buttocks. It may become sharper with specific movements. People may also feel it on one side more than the other. Other sacroiliac joint pain symptoms include:
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Pain that worsens with standing, walking, or climbing stairs
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Trouble turning in bed
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Discomfort while sitting for long periods
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Limited range when bending or twisting
A medical check-up helps confirm if the sacroiliac joint is the cause. Scans or targeted tests may be needed to rule out nerve, disc, or hip issues.
What Is the Treatment for Sacroiliac Joint Pain?
As with any form of pain, relief starts with identifying the problem. Initial steps involve alleviating stress and allowing the joint to relax. If pain persists without improvement, additional advanced strategies can be implemented. Some options are available regarding treatment for sacroiliac joint pain.
Rest and Simple Medicines
Short rest periods after strain help calm the area. Long rest often causes more stiffness. Medicines that reduce swelling may be recommended. If muscles tighten up, a doctor might suggest relaxants.
Cold and Heat Support
Ice wrapped in a towel or a cold cloth applied to affected areas for a few minutes reduces inflammation. Tight muscles can also be soothed with the warmth from a hot water bottle. Some people alternate between these two approaches based on their daily pain patterns.
Physical Therapy and Movement-Based Recovery
A physiotherapist can help with recovery with some simple sacroiliac joint pain exercises. These exercises support muscles adjacent to the joint and help relieve pressure on the joint by strengthening the core, improving flexibility, and learning to move correctly.
These will likely include pelvic tilts, slow bridges, knee pulls, and hip stretching. Progress is most often gradual. It's advisable to perform these under some supervision initially to get a better idea of proper form and minimize instances of incorrect form.
Injection Relief
For some people who have taken all the steps above and still feel discomfort, the doctor may suggest a micro-injection into the joint. This is to help with inflammation and allow for a pain-free range of motion. The goal is to make doing exercises that can help limit the pain easier.
Support Through Belts
Some people benefit from a firm belt around the pelvic area. The belt locks the joints and aids in walking and getting out of bed. The belt is only used for part of the day.
Surgical Fix
If non-surgical care (for example, physical therapy or medications) has been tried for many months and pain continues to affect daily living, then surgery may be an option. Surgery usually involves "joining" the joint surfaces. This is a scarce option and must be evaluated carefully by the physician.
Sacroiliac Joint Pain Exercises
Activity keeps the joint and nearby areas from becoming stiff. Regular, controlled movement helps maintain flexibility and prevent muscle weakness around the sacroiliac region. But not every movement is functional or safe during recovery, so choosing the right sacroiliac joint pain exercises is important.
Here are several beginner-friendly exercises often recommended for those experiencing sacroiliac joint discomfort:
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Pelvic Tilt: Lie on your back with knees bent and feet flat. Tighten your abdominal muscles and press your lower back into the floor. Hold for 5 seconds and release. This helps strengthen the core and stabilize the pelvis.
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Bridge: While lying on your back, bend your knees and place your feet flat on the floor. Slowly lift your hips upward until your body forms a straight line from shoulders to knees. Hold the position for 5 to 10 seconds, then slowly lower your hips back to the floor. Repeat 10 times. This strengthens the glutes and lower back muscles.
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Knee-to-Chest Stretch: Lie flat on your back and pull one knee gently towards your chest while keeping the other leg bent or flat on the ground. Hold for 20 seconds and switch sides. This loosens tight muscles around the lower back and hips.
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Figure-Four Stretch: Lie on your back and cross your right ankle over your left knee. Grasp the thigh of your left leg and gently pull it toward you. This stretch opens the hips and reduces tension in the glutes and piriformis, which can contribute to SI joint strain.
These exercises should be done slowly, with steady breathing and no sudden movements. Stop immediately if pain increases or sharp sensations occur.
Consistency matters more than intensity. Start with one set of each exercise and increase gradually as the pain subsides. A soft mat or cushioned surface can make movements more comfortable. For best results, these exercises should be part of a routine discussed with a physiotherapist familiar with sacroiliac joint pain.
Home Tips to Manage Sacroiliac Joint Pain
Daily habits influence how quickly things get better. Small changes in sitting, standing, sleeping, and moving can reduce discomfort.
Better Posture
Use a chair with back support and sit with your feet flat. Avoid leaning on one side or crossing your legs for too long.
Improved Sleep Position
Lying on the back with a cushion under the knees eases pressure. Side sleepers can place a pillow between their legs to keep their hips straight.
Movement Tips
Take breaks when sitting for a long time. Walk around every half hour. Avoid bending with a curved spine. Use your knees to lift.
Footwear Choices
Shoes that support the arch and cushion the steps reduce joint stress. Flat or worn-out shoes can worsen symptoms.
When to See a Specialist
If sacroiliac joint pain does not improve in a few weeks or keeps returning, it’s time to see a specialist. The following may need further review:
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Pain spreading down the leg
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Tingling or numbness
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Trouble sleeping due to discomfort
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No effect from rest or basic treatment
An experienced doctor may suggest more detailed tests or advanced options depending on the symptoms.
Conclusion
Sacroiliac joint pain is prevalent but controllable. Most individuals will get better with the correct ratio of rest, careful movement, therapy, and attention to posture. Injections help when following the basic steps does not work, and surgery is for the nasty stuff. Understanding the treatment for sacroiliac joint pain, what causes it, and just a few minor adjustments in movement or posture can hold it in check and prevent it from becoming a recurring injury.
Frequently Asked Questions
Can Sacroiliac Joint Pain pain can go away on its own?
Mild cases may ease with rest and better habits, but some form of care often leads to faster recovery.
How much time does recovery take after Sacroiliac Joint Pain?
If treated early, relief may come within a few weeks. Long-term cases may need months of attention.
Can pregnant women do the exercises in?
Yes, but under guidance. Slow and gentle sacroiliac joint pain exercises work best during pregnancy.
Is walking helpful in Sacroiliac Joint Pain ?
Short and slow walks are often helpful. If pain increases during walking, rest and adjust shoes or posture.
What brings fast relief?
Ice, light rest, and simple stretching work for many. Anti-inflammatory tablets may also provide comfort.
