Sacroiliac Problems

[2Shy]

I think I spelled that right.

Well, after a week of sitting in a chair in order to breathe while I sleep (bronchitis) I have the most horrible pain in my left lower back/hip area that shoots down my left glute. Pain shoots through the region any time I shift position.

I know this will eventually go away, but does anyone have any suggestions for stretches or exercises that will speed it on its way?

 

[monstertruck]

owwwwwwwwwwwww i feel for you! Had the same problem about 2 years ago. Saw a chiropractor for about 4 months, which helped. I did (and still do) lots of hamstring and lower back stretches.

 

[JJFigure]

ART! Find a chiropractor who is ART certified - preferably level 3 - and have them work on it. I'm never waiting for an injury to heal itself again, after being introduced to ART. Get in, get it fixed, and get on with lifting.

 

[Fyre]

Have you tried massage? I find that really helps. Go to a registered massage therapist though. I have all sorts of little aches and pains from gymnastics that reoccur and my massage therapist works them out every time. For me, I prefer massage over chiropractic but that's just my opinion.
Stretch out the hips and glutes as much as possible.(morning and evening)

 

[BronzedGoddess]

Sorry to hear about your SI joint pain. My first pregnancy totally screwed up my back. One SI joint is turned in the other turned out so my right leg is a half an inch longer than my left. I went to physical therapy and the doc basically told me my back is screwed for life, but she gave me a list of exercises and told me I had to do them everyday.......blah. It's so bad that I can't lay flat on my back with my legs extended or they pop out of place and I can't move. I went to a chiropractor and it did help a lot but you have to keep going back and since it was not covered under my insurance it got to be too expensive. The best thing to do is have a chiropractor put you back in place and physical therapy to strengthen the muscles around it. Good luck!

 

[takniteasy]

I am so glad someone posted on this. I have a lower back injury which I have determined to be SI joint related, as the idiot physicians here cant find anything else and tell me it is all in my head. Now after much research I have found a suggestion for some relief to the irritating pains. Thank you 2shy and for all who replied!

 

[2Shy]

JJFigure, forgive my ignorance, but what is ART?

Hmmmm, there is a straight line in there somewhere.

 

[JJFigure]

Active Release Technique - you can go to the URL http://www.activereleasetechnique.com/art.html to get more information. There's also a decent article in this month's Oxygen on Kelly Ryan's use of an ART specialist. The chiropractor I use is a level 3 specialist and mainly treats athletes. It's nice, because he understands athletes and their obsessive need to keep training. He may have me back off on specific exercises for a couple of days, but he's never told me I couldn't train at all. And it really works! I strained my obliques last week, and it tightened up that hold side of my body from front to back (mainly lower back). He worked me over for about an hour on Monday, and I was back training heavily the next day, with no limit in movement or pain in my lower back. My hamstrings were really messed up from an injury and constant stretching for splits, and in about 8 sessions I was doing pain free splits again - just in time for comp.

 

[Gladiola]

First off, be cautious of 'idiot physicians' - indeed there are many. A Physical Therapist friend of mine diagnosed my hip pain as an SI joint hypermobility (Based on dialogue - she lives far away). The orthopedist I saw literallY MOCKED this - saying lots of PT's think that's a problem & how can you know b/c the SI joint is deep, blah blah blah. I will not elaborate on what an ass this man was, just trust me.

As for stretches, the PT I went to for rehab recommended a hip stretch like so:
on one knee ("will you marry me?" position) - but do a posterior pelvic tilt - bring your tailbone FORWARD - then shift your weight forward - bending front knee, straightening back leg, till you feel it in your hips.

She also had me doing IT band stretches - lay prone, R leg over to L side of body - keep the leg straight, shoulders and back down so you really feel it through the pirfimoris (like middle of your butt cheek). You can use a strap around the R foot to pull it over more, keep the back down so you're not twisting there.

I also like the pirfimoris stretch where you lay on your back, take R ankle on top of L knee, reach between legs & grab behind L knee - pulling L knee to your head (keep head down), feeling stretch through R glute.

Hope you feel better soon!!

 

[Gladiola]

Oh yeah, & if you get massage (I also recommend, but expensive!) be sure it's DEEP TISSUE! woooo hooo it rocks!