What is the sacroiliac joint (SIJ) and SIJ dysfunction?
The sacroiliac joint is the joint between the sacrum (at the base of your spine) and the ilium (pelvic bone). We have two of these joints – one on each side of the pelvis. These joints help to transfer load between our legs and our spine.
The SIJ typically has very minimal movement – approximately 2-4mm.
In pregnancy however, these joints often have more movement due to the release of many chemicals, including relaxin. Relaxin is a hormone which relaxes the ligaments around the pelvis and other areas of the body, as well as softening and widening the cervix (very important for child birth!)
When this excess movement causes shearing forces within the joint, pain and dysfunction can arise.
SIJ dysfunction can also occur outside of pregnancy, commonly as a result of trauma.
Symptoms
It can sometimes be hard to correctly diagnose SIJ pain as symptoms can be similar to pain arising from the lower back. This is where a physiotherapist can help to correctly diagnose your pain, and put an appropriate treatment plan in place.
But, some commons symptoms include:
- Deep dull ache and/or sharp pain in the lower back and/or hip/buttocks
- Pain can radiate to the groin, thigh and legs and may or may not be accompanied by numbness and tingling
- Pain is typically felt only on one side, but may be felt on both sides
- Pain with prolonged sitting or standing
- Pain when walking, climbing stairs, moving from a sitting to standing position and rolling over in bed
What can I do about SIJ dysfunction?
Good news – a physiotherapist trained in pregnancy or managing pelvic pain can help! Releasing any structures (muscles, joints or ligaments) which are tight can help relieve pressure through the SIJs to improve symmetry and balance around the pelvis.
Certain stretches and strengthening exercises can also help improve stability through the lower back and pelvis.
Bracing is another treatment option which can help to provide support to your pelvis.
Is there anything I can do right now to reduce my SIJ pain?
Yes, absolutely! The following activities are commonly aggravating, but can be modified to help reduce pain:
- Standing on one leg
- Avoid standing on one leg to put on underwear and pants – try sitting down instead
- Walking
- Taking shorter strides can help, as well as taking rest breaks
- Getting in and out of the car
- Keep your legs together when getting in and out of the car
- Laying in bed
- Try laying with a pillow between your knees
- Rolling over in bed
- Keep legs together as much as possible
- Rolling onto all 4s can sometimes be more comfortable
- Going up and down stairs
- Lead with your less painful side when going upstairs, and lead with your more painful side when going downstairs
- Put both feet onto each step
- Sitting cross-legged
- Avoid crossing legs or favouring one side in sitting
If you think you may be suffering from SIJ pain, our physiotherapists are here to help!
~ Lucy Hayes, Physiotherapist