SI Joint Pain: Exercises To Avoid

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When you have SI joint pain, you may feel pain in your groin, pelvis, buttocks, and lower back. Sometimes, you may even feel pain in your legs. If you’ve been experiencing SI joint pain for a long time, you may find it challenging to do daily chores that would otherwise have been easy. There are ways to alleviate the pain such as doing exercises like walking. However, not all exercises are good for SI joint pain. In this article, we’ll discuss SI joint pain exercises to avoid.


What are the Common Symptoms of SI Joint Pain?

SI joint pain can have similar symptoms with other health conditions that affect the hip, pelvis, and spine. If you’re experiencing any of the symptoms of SI joint pain, you ought to go to your doctor so that your condition may be evaluated more accurately. To help you in a self-evaluation if you have this condition, here are some of the common symptoms of SI joint pain.

  • Pain when you stand from a sitting position
  • Inability to sit for a long time
  • Discomfort when sitting
  • Inability to sleep well because of pain
  • Leg instability
  • Pain in the hip or groin area
  • Pain in the buttock or pelvis area
  • Weakness, tingling, numbness, or pain of the body’s lower extremity
  • Pain in the lower back


What You Should Know About the Symptoms

While you may say that you have all or some of the symptoms described above, you should not rely on those solely for a diagnosis. It is important that you go to your doctor so that he or she can get your medical history and conduct physical exams to fully determine the cause of your pain. This way, you will be given the right treatment that will be effective in making the pain go away so you can function without discomfort.

The SI joints or sacroiliac joints are found on both sides of the body’s lower back. It is above the buttocks wherein the sacrum is attached to the hips or pelvis. The SI joints are designed to have only a small range of motion. These joints may be damaged if you either don’t move a lot or if you do a lot of moving around. SI joint pain usually happens to people who have legs that are of unequal length, those who have gained weight, and women during pregnancy.


SI Joint Pain Exercises to Avoid

When you rotate your pelvis, your ligaments which connect your joints may be subjected to stress. This kind of torsion happens when you do certain movements required for various activities such as playing tennis or golf. When you’ve been driving for a long time or if you stretch in an incorrect manner, you can also subject your SI joints to stress and they may be injured.

The pain you’d feel would be a sharp and sudden pain. It may also be that you’d feel an aching and dull pain. You may feel this sensation in just one or on both sides of your back. It may radiate to your legs, feet, abdomen, groin, and buttocks. When the areas are inflamed or when there’s a buildup of fluids, the pain may worsen. If not treated, this may eventually damage your SI joints.

There are a number of exercises of activities that you should avoid so as not to make the pain worse. While walking is a good exercise for SI joint pain, you shouldn’t strain yourself too much. Therefore, you should avoid heavy-impact activities such as running. Try not to do activities where you’d have to use put all of your weight on one leg, carry heavy objects, perform extreme postures, or twist your body. Any of these may increase the pain that you’re feeling.


Activities to Treat SI Joint Pain

Low-impact activities are good for treating the pain as well as help in preventing any future injuries on that part of the body. For example, you can do light yoga stretches so that your muscles in the lower back, hamstrings, and buttocks can be relaxed. You may also benefit from strengthening exercises so that the muscles supporting your spine and pelvis will become stronger. Again, don’t do poses or positions where you’d only stand using one leg or you’d have to twist your back.

You may also ask your doctor about physical therapy for SI joint pain. It may help relieving the stresses in your joints. In physical therapy, you’ll have activities that will improve your range of motion. This strengthens the SI joints and also toughens the back and abdominal muscles. Another benefit of physical therapy is that the flexibility of your joints will be maintained. This is vital especially for older patients.


Final Thoughts

Now that you know the SI joint pain exercises to avoid, you can prevent yourself from experiencing more pain. Remember to only do light and gentle activities so that you won’t put too much stress on your SI joints. If you’re feeling any of the symptoms described in this article and you suspect that you have SI joint pain, do have an appointment with your doctor. It is the best way to determine for sure if you have any problems with your SI joints or if you have any other health issues that need to be addressed. A proper diagnosis of the condition will lead you to the most effective treatments.

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