Is Walking Good for SI Joint Pain?

Header image: Is Walking Good for SI Joint Pain?

If you ever experience pain around your lower back when you go from sitting to standing, then it’s possible that it could be SI joint pain. You may never have heard of SI joint pain before. Don’t worry. This post will cover what you need to know about the SI joint pain, the treatments available, as well as answer some of the questions you may have such as “Is walking good for SI joint pain?” Let’s start by learning about the SI join


Knowing the SI Joint

SI stands for sacroiliac joint. We have two of these joints in our lower back and they are found on both sides of our spine. The function of the SI joint is to bear the weight of our upper body whenever we walk or stand, shifting the weight to our legs.Symptoms of SI Joint Pain


The pain that you’d feel if you have SI joint pain may be either sharp or dull. But the pain begins at the SI joint and then moves toward the upper back, groin, thighs, and buttocks. You may feel the pain whenever you stand.


More often, you’d only feel discomfort on one part of the lower back. It is usually felt upon waking up, and then later in the day, it may subside. SI joint pain is actually quite common. Up to about 30% of those who experience this kind of pain have problems with their SI joint.


SI Joint Pain Causes

An inflamed SI joint is usually the culprit of this type of pain. There are various causes as to why SI joint pain happens. It is possible to have this issue if you’ve had some accidents such as falling down or getting injured while playing sports.


At times, the pain begins to emerge when your ligaments which hold the SI joint gets damaged. This makes the SI joint move in an abnormal manner. It’s also possible to experience SI joint pain if you’ve developed a certain kind of arthritis known as ankylosing spondylitis which damages the joint.


As we get older, the cartilage found over the joint gets worn. This can also be a cause of the pain. For pregnant women, the pain can also be felt because their body begins to release hormones causing the SI joints to be looser and therefore, it moves more. This causes abnormal movements of the SI joints.


Remedies for SI Joint Pain

There are several remedies for the pain you feel in your SI joint. The most basic step is to refrain from doing certain activities that cause the pain. For example, you may have to take a break from playing sports or any strenuous activities for now. You may also go to the doctor and get a prescription for pain relief medications. Other than that, here are other ways to find relief.


Physical Therapy

With physical therapy, you will perform exercises that will help in improving your strength and also make your body more flexible. Any bad habits that you may have developed so as to avoid feeling the pain such as leaning your body to one side may be corrected with physical therapy. The therapist can also try doing stretching with you, as well as massage, or cold and heat treatments.


Water Therapy

With this kind of treatment, you don’t have to worry if you don’t know how to swim. The exercises will be conducted in the pool’s shallow area. Such exercises will help in making your leg muscles, glutes, and stomach much stronger.


You will also have the chance to stretch out the calf muscles, hamstrings, hips, and back. The water will be able to support your weight so there’s very little risk of hurting yourself while doing movements that can aid in making you more flexible.



With yoga, you’ll practice doing physical poses along with meditation and breathing exercises. Remember to look for a trained expert who can guide you in every step so that you won’t have any mishaps which may lead to the pain getting worse. If you do yoga exercises regularly, it can significantly reduce the pain that you feel in your lower back.


Is Walking Good for SI Joint Pain?

Walking is among the best ways that you can strengthen the lower back. Remember not to strain yourself while doing exercises. Whenever you feel pain, give yourself permission to rest. You are not in a race so there’s no reason to be in a hurry.


Start out by walking as slow as want. Then, you can walk for just twenty minutes around your neighborhood or at a park daily. This is already good enough. If you can manage to do this twice every week, then that’s good. But if you can only do it once a week, then that’s a good start.


When you start to notice that there’s not much pain anymore when you walk, you can increase the speed or the time that you do your walking. In time, you’ll be able to do thirty minutes of walking every day.


Final Thoughts

For any of these remedies for SI joint pain to be effective, you have to strive to do them regularly so that the muscles surrounding the joint will be stronger. Whenever you’re not doing exercises, be mindful of your posture when you stand or sit or walk. If you notice the pain getting worse, immediately go to your doctor so that he or she can perform a checkup. Hopefully, this article was able to answer your questions about SI joint pain such as “Is walking good for SI joint pain?” and others. Remember to take things slow and be patient with the process.

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