Yoga and SI Dysfunction
Generally speaking, yoga and physical therapy are some of the safest treatments for conditions such as sacroiliac (SI) dysfunction. That said, there are always do's and don'ts, and as the cliche goes, things done in excess are bad, including yoga or any other form of exercise. Your physical therapist will always give you safety guidance while assisting with your routine, and any changes to your plan should be evaluated and approved by your therapist, since the plan they design is built for you alone.
With Heidi Kristoffer of heidiyoga.com generously sharing her experience here at Tribeca, we're happy to pass along more information about SI dysfunction. The do's below are suited for those with mild to moderate sacroiliac dysfunction; if you have a severe case, it's best to have your condition further evaluated before practicing.
Poses to Practice
Focus on neutral-spine poses. These poses offer quick relief for low back, shoulder, and neck pain, and help manage SI dysfunction. Examples include mountain pose, chest expansion in a chair, and constructive rest pose, all of which encourage the spine to lengthen and maintain its natural inward curve. The neutral spine forms an S-curve, a forward curve at the neck, a backward curve in the mid-back, and another forward curve in the lower back, and this helps avoid back and neck pain.
Practice symmetrical poses. Physical therapists recommend symmetrical poses because they have the right and left sides of the body do the same thing, plank pose, cobra, chair pose, bridge, and chaturanga are examples. These poses are also used in physical therapy and are known not to put strain on the SI joints.
Do some pelvic tilts. It's a common therapeutic move for managing SI dysfunction, since pelvic tilts help relieve low back pain and create a natural, neutral spine position. Gaining control of your pelvic movements also builds a stronger core. Your physical therapist may share other do's specific to your condition once you're evaluated.
What to Avoid
The most important rule: don't practice yoga if you're experiencing severe sacroiliac dysfunction pain, report it immediately to your physician and physical therapist. Beyond that, avoid asymmetric poses and large forward folds. Physical therapists advise patients with SI dysfunction to skip asymmetric poses, since they can aggravate the problem, lunges, warrior poses, side planks, seated poses, and poses involving twists are examples. Large forward folds put added negative stress on the SI joint, so those are best avoided too.
Certain exercises are also worth avoiding: crunches or sit-ups; golf or tennis; heavy weightlifting and movements that load the lower back; contact sports such as football or basketball; and excessive biking or long rides, which put extra pressure on the SI joints.
Work With a Professional
Starting yoga, or any treatment, alongside SI dysfunction should be supervised by a licensed yoga instructor or a physical therapist to ensure the most important thing during treatment, your safety. Call us at Tribeca for questions or a consultation to help start your journey to wellness.