Sacroiliac joint dysfunction - recovery?

mazdauk

I've had a real problem with my back over the past week, which seems to be sacroiliac joint dysfunction (right side). I still cannot lie on my right, but its settling down now to a dull ache unless I do something stupid (like move quickly) - ibuprofen and paracetemol alternating seems to be helping control it now (at first it just took the edge off). Obviously I'm not going to be zumbaing this week, but has anyone got any tips for promoting recovery?

I found some gentle stretches on the internet, but anyone found anything that works particularly well?

Thanks!

Pinkylee77

A good Chiropractor or Osteopathic physician

mamafazz

You need to strengthen your pelvic muscles..I went to phis iCal therapy for this and that is what they had me do and it helps. I'm sure you can Google some exercises. Lots of core exercisestrength and kegels

lisalewis7588

go see a physical therapist who can get you going on an exercise program. I had some SI troubles a couple years ago and the exercises helped immensely, and I still do them when I feel it starting up again. Unfortunately, mine happened while I was loading up a moving truck (and I still had to unload it a couple days later!) so I got an SI belt to use for that unloading day (otherwise I wouldn't have been able to walk, let alone move boxes and furniture). The belt was amazing at holding it in place (almost no pain!), but I definitely wouldn't wear it unless there is something you HAVE to do (long-term use of the belt will actually cause muscle atrophy and make it worse).

AnnPT77

+1 to chiropractor or osteopath, physical therapy, and appropriate stretches. A good massage therapist (with emphasis on therapeutic training, not just relaxation) can also help, though I'd go to the others first. It's important and useful to get a diagnosis of what your personal physical issues are, what movement patterns are a problem, etc. There are lots of reasons sacroiliac problems may occur.

My osteopath recommended piriformis stretches for my sacroiliac issues, but that's based on my body, and may not be the key thing for you.l

Packerjohn

If the chiro doesn't give you exercises to do at home within the first couple treatments, run away. They are trying to use you for their personal annuity. As @Annpt77 mentioned the piriformis can also be involved along with the SI joint.

Best of luck.

mazdauk

Thanks all. I can see I'm going to have to try to make a Dr appointment - I tried on Friday and they had nothing to prebook for this week, just "ring on the day". I've taken ibuprofen but its not particularly effective - I had cocodamol last night which was much better, but I don't like it during the day at work. My pelvic muscles are not very strong (despite all the core workouts I do do), but I suppose I need specialist core exercises for this not just routines on a DVD.

Cheesy567

Work with a good PT. if financing the sessions is an issue, let them know you really want to focus on strategies and exercises to work in at home, and space your follow-ups out a bit.

If the pain is still severe, there are orthopedics, PM&R doc's, and interventional radiologists who can do a steroid injection to the SI joint. However, if you don't address the muscle imbalances with a PT, the pain will just reoccur. And of course, a chiropractor can bring quick relief, but an adjustment won't address the muscle imbalances underlying it, so it will likely reoccur. Some people find relief with topical meds (depends how thick your "padding" is over the SI joint), such as diclofenac cream or patches (a topical NSAID), lidoderm patches (topical numbing medicine), Salonpas (topical menthylated patch available over the counter) etc. Again, temporary symptomatic relief, not a solution to the underlying problem.

Other activities that might help are restorative yoga (regular yoga right off the bat might just reinforce the abnormal movement patters that contribute to the pain in the first place). You might also want to hold off on any aggravating exercises, i.e. Zumba and other high intensity cardio, until you've rebalanced your muscle strength. Swimming, Pilates, walking should all be ok yet (well, maybe walking, depends on your response).

vivmom2014

I agree that ibuprofen doesn't do a whole lot for my SI joint pain. I can't advise you, of course, but my treatment has included rest and strength exercises - nothing high impact. I receive a Toradol injection with initial pain, as well as stronger pain medications. But gentle stretching has been great. Hot water on the site, lying on the floor with legs elevated on the couch (knees bent) is a great position to take pressure off my lower back. I've recently returned to upper body dumb bell workouts - so far, so good. I do them on a chair.

It is discouraging to me to be in this boat (flare ups twice in 2015, once in 2016) because I've been working specifically on core strengthening exercise for the past 8 months.

rabblescum

I have s.i. dysfunction and am in physical therapy for it, I also have an amazing chiropractor. The only fix in the long run is strengthing those muscles. But for the short term powerstep orthotic's for in my shoes helped, though the first week was rough. The other thing oddly is bicycling. A short ride when I am hurting just around the block helps loosen up that clenched feeling.

SeptemberFeyre

I've had sciatic joint pain for over 20 years and the only thing that truly helped me was the book by Steve Ozanich and back pain books by Dr. Sarno. I found chiropractic to be helpful, but it was never a long term fix. Having an open mind when reading these books is a necessity. Most back pain today is brought on by unconscious tension/anger/stress which causes lack of blood flow to these areas which reduces oxygen to these areas which causes immense pain. I never would have believed it, but I'm 80% better and so are many others. Read the reviews for these books on Amazon.

Erik8484

I had SIJ issues when i squatted and deadlifted only. I saw a sports doctor, a chiro and a physio, and the upshot of it was strengthening my core and stretching out my glutes. Pain free since i started to focus on that!

Hope you fix your issues too

mazdauk

Thanks all. It seems to be fixing itself, currently I don't have any pain, I'd just say it feels a bit stiff through the back of my hip. It as a bit sore after my 1/2 hour brisk walk yesterday, but has been fine since - I even managed to sleep on my right for a while! I did a low impact aerobic (18 mins) this morning with no probs, just made sure to avoid twisting movements, and I'm upping pelvic floor exercise to strengthen that area. (Swimming is a no no for me (drowning I can cope with ;-) ) I just really miss Zumba and clubbercise!

vivmom2014

I miss exercise too. I rely on exercise (perhaps a bit too much!) to stay at or near a deficit. I worked out last week with low impact aerobics and seemed to have reinjured myself - so don't do that! I will be placing calls to physical therapists today. I thought I could simply do core exercises at home but I'm afraid I'm doing more damage. SI Joint dysfunction is no joke. I'm happy to hear you're improving, OP.

Niki_Fitz

My SIJ problem has flared up right now too. Even if your SI pain is fixing itself, it can't hurt to get it checked.

I like non-force chiropractic (no cracking just gentle pushing) and trigger point therapy massage (or self massage on tennis balls) in the glutes (glute medius on the side of the hips is key) and piriformis.

Pelvic stability exercises help a lot too. I've been dealing with this for 12 years on and off. I hope you heal up!

kshama2001

I'd caution again self-diagnosis and treating based on that. I'm prone to that myself. I'd been having pain in my right hip for a few months, went to my doctor, who ruled out sciatica and bursitis.

I get a pelvic MRI every few years to monitor my uterine fibroids, which are too large to be imaged by ultrasound. The one in 2012 showed "avascular necrosis of the femoral heads" which sounds pretty scary. When I had the pain and it wasn't sciatica, etc., I thought it my femoral head condition might be deteriorating, and after googling that was freaking out for a while until the new MRI came back and there was no change from 2012 and 2015.

I'm seeing a PT and my pain is decreasing. I still don't have an official diagnosis, but the strengthening and stretching exercises she gave me are helping.

sgt1372

I seriously strained my right SI joint doing squats (improperly) about 5 yrs ago.

It was very painful. Had 2 steriod shots over 2 yrs injected into the joint under ultrasound, which involved a semi-surgical proceedure involving 4 medical professionals "operating" on me in a small surgical theater. The billed cost to my insurer was $9k each time. Thank goodness for medical insurance!

However, the shots did no good. They were temporarily palliative but the pain always returned in short order.

The only thing that resolved the problem was REST and TIME. No heavy lifting for 2 years was what "fixed" it for me. Probably not what you want to hear, OP, but that's what I recommend for you.

Three years hence, I am healthy and pain free and lifting heavier weight than ever b4 but it took time and patience to get there.

Good luck and best wishes for your recovery.