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Exercises to strengthen Sacroiliac joint and reduce pain

 

   


cabdoctor

Feb 5, 13 0:00

Post #1 of 12 (1942 views)
Exercises to strengthen Sacroiliac joint and reduce pain Quote | Reply

My wife and I were in a car accident on the freeway almost a year ago. I bounced back pretty quickly, but her....not so much. She has severe Sacroiliac joint pain, to the point she can't make it around the block without twisting her face in agony. The doctors and specialist haven't been able to figure out what's up and I've watched her motivation and activity level slowly drop to zero. I was wondering if anyone knew of any exercises or stretches she could do to strengthen that area and do some psychological good as well. Exercise promotes a healthy mind and faster healing. Thanks guys!


lacticturkey

Feb 5, 13 1:12

Post #2 of 12 (1925 views)
Re: Exercises to strengthen Sacroiliac joint and reduce pain [cabdoctor] [In reply to] Quote | Reply

Is it an option to go to a physiotherapist ?

From experience, they are often more qualified than a doctor or specialist to work out if the pain is caused by instability, or hypomobility or whether its neural or muscular or bone origin and then to perscribe specific graduated exercises. A full hip examination can take 45 minutes since you look at a lot of things including the lower back and leg length , joint mobility, nerve length and muscle range and triggerpoints.

The correct diagnosis will determine if you need to strengthen the SIJ or stretch it, if the pain is actually from somewhere else or if it just needs more time. And the exercises can be very specific depending on the cause and on the severity.

Does she like any non-weight bearing exercises , like swimming or light (indoor) biking?


arctical

Feb 5, 13 1:22

Post #3 of 12 (1923 views)
Re: Exercises to strengthen Sacroiliac joint and reduce pain [cabdoctor] [In reply to] Quote | Reply

I would recommend yoga, particularly Iyengar yoga if you can find it where you are. It has done wonders for me for a similar problem. Iyengar yoga is a style that does a lot of work for people with injuries and does it slowly and safely.


Yeeper

Feb 5, 13 5:22

Post #4 of 12 (1876 views)
Re: Exercises to strengthen Sacroiliac joint and reduce pain [cabdoctor] [In reply to] Quote | Reply

Sorry to hear about the accident. SI pain can be a real downer. First things first, you can shop around different PTs or rehab specialists to see if any specialize in SIJ. There is a big divide among professionals whether or not the SIJ is in fact mobile and a cause of pain or dysfunction. With that being said, I do believe that a trauma like a car accident can and will cause some problems there, especially for women. There are many ligaments on either side of the joint and the joint als has multiple planes of motion, and the slightest variation can cause a lot of repetetive pain with motion. I would not dismiss the fact that she may have some alignment issues and it would benefit her and you to get it checked out by someone versed in manual therapy or has good knowledge of pelvic position and rehab. Unfortunately strengthening blindly will not do much help unless you know exactly what the issue is or what areas need to be strengthened and what needs to be stretched. A year later will allow for tissue adaptations which need to be corrected or else she may keep having pain and she tries to move what doesnt want to move.

I'll try and find a better link to some qualified professionals.

---------------------------------------------------------------------
"Ok, I'm just trying to figure out where the line is between Utopia and getting screwed over. Apparently it's $2.50 an hour with benies."


tyrod1

Feb 5, 13 6:43

Post #5 of 12 (1834 views)
Re: Exercises to strengthen Sacroiliac joint and reduce pain [cabdoctor] [In reply to] Quote | Reply

with the usual caveats that others have cited, i did get some understanding and relief from a website done by richard dontignay

http://thelowback.com/

but i also did other things from foam rolling, core, etc so can't tell you how much was this program. after injuries some muscles just turn off.

need pro to detect the true problem but this website may give you insight. i am retired and have time to read lots of stuff on internet but a doctor cautioned me sometimes too much analysis can be detrimental.

good luck


cabdoctor

Feb 5, 13 11:53

Post #6 of 12 (1767 views)
Re: Exercises to strengthen Sacroiliac joint and reduce pain [cabdoctor] [In reply to] Quote | Reply

Thanks for all the replies guy.

She has been to PT, she did about 16 weeks of PT and they were able to get her range of motion back in her legs and spine. After that, they concluded the additional PT wouldn't really help. We've both been to a chiropractor, she's still going once a week and they've also sent her to a low back specialist. They've ordered several MRIs and X-rays. Neither showing any real "damage." I'll look into stretching/yoga more. I think that might be a good start and I will start looking at other specialist as well.


Pedalhead

Feb 5, 13 14:30

Post #7 of 12 (1726 views)
Re: Exercises to strengthen Sacroiliac joint and reduce pain [cabdoctor] [In reply to] Quote | Reply

cabdoctor wrote:
Thanks for all the replies guy.
She has been to PT, she did about 16 weeks of PT and they were able to get her range of motion back in her legs and spine. After that, they concluded the additional PT wouldn't really help. We've both been to a chiropractor, she's still going once a week and they've also sent her to a low back specialist. They've ordered several MRIs and X-rays. Neither showing any real "damage." I'll look into stretching/yoga more. I think that might be a good start and I will start looking at other specialist as well.

Good advice already posted.
Avoid pain whether doing yoga, stretching, or whatever exercise. Always start from the body position of least discomfort.


JGoodwin

Feb 5, 13 14:49

Post #8 of 12 (1712 views)
Re: Exercises to strengthen Sacroiliac joint and reduce pain [Pedalhead] [In reply to] Quote | Reply

I was told to read this book for my chronic pain

http://onlinebookplace.com/...efoLUCFWbKtAodvBEATQ

I was very sceptical but found it very helpful


Andrew69

Feb 5, 13 17:40

Post #9 of 12 (1661 views)
Re: Exercises to strengthen Sacroiliac joint and reduce pain [cabdoctor] [In reply to] Quote | Reply

Ive had severe SIJ pain before due on injury so I feel for your wife.
The thing that helped me (even extended rest did nothing) was to strech the iliopsoas often. Like many, many times per day. In under a week the pain went away. In about a month I was able to start running again.
Good luck. I know just how painful and frustrating SIJ pain can be.


The_Mickstar

Feb 5, 13 18:13

Post #10 of 12 (1639 views)
Re: Exercises to strengthen Sacroiliac joint and reduce pain [Andrew69] [In reply to] Quote | Reply

Andrew69 wrote:
The thing that helped me (even extended rest did nothing) was to strech the iliopsoas often. Like many, many times per day. In under a week the pain went away. In about a month I was able to start running again.


What specific stretch(es) did you do for your iliopsoas?

Steve

"If you ain't first, you're last." Ricky Bobby Talladega Nights


BonusTri

Feb 5, 13 18:28

Post #11 of 12 (1627 views)
Re: Exercises to strengthen Sacroiliac joint and reduce pain [cabdoctor] [In reply to] Quote | Reply

 
http://www.proloaustin.com/

Had the same issue, had treatment 5 weeks ago. Painful at first but getting better and healing.

Jeff


Andrew69

Feb 6, 13 0:16

Post #12 of 12 (1576 views)
Re: Exercises to strengthen Sacroiliac joint and reduce pain [The_Mickstar] [In reply to] Quote | Reply

Runners stretch and modified "push up" stretch (making sure you keep you pelvis flat on the floor)
Also worked hard on stretching glutes/hammies/posterior chain.

   
 
 
 



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