Sacroiliac Joint Dysfunction and How Yoga Helps

Sacroiliac Joint Dysfunction and How Yoga Helps

June 2, 2021

Sacroiliitis or most commonly known as sacroiliac joint dysfunction is the term physicians and other medical experts used to describe the pain that patients feel in the sacroiliac joint area. To be honest, the sacroiliac joint syndrome is a difficult condition to diagnose among medical experts.

Many patients reported that the pain is usually localized over the buttock. They usually complain of sharp, dull, achy, stabbing, or shooting pain directly over the affected joint and extends down the posterior thigh. There are also times that it mimics and can be misdiagnosed as radicular pain. Also, the pain may be felt while sitting, lying down on the ipsilateral side of the pain, and in some cases climbing the stairs.

Common causes:

For women, pregnancy can be a factor to develop SI syndrome. During pregnancy, the sacroiliac ligaments relax because of the female hormones released. When the ligaments are stretched, the joints become hypermobile and cause pain. Studies say that women are eight to 10 times more likely to suffer from sacroiliac pain than men, mostly because of structural and hormonal differences between the sexes.

Trauma also plays a role in SI syndrome. When someone encounters an accident, the force can strain the ligaments around the joint. The tearing of the ligaments results in too much motion in the joint and can lead to degenerative arthritis in the long run.

The Symptoms:

As we have mentioned above, it can be quite a challenge to diagnose SI dysfunction since they are quite the same as other types of low back pain. That’s why your physician and physical therapist needs to run more accurate assessment to get the accurate diagnoses. These symptoms are:

  • Thigh pain
  • Difficulty sitting in one place over a prolonged period of time
  • Low back pain
  • Local tenderness on the posterior part of the sacroiliac joint
  • Abnormal sacroiliac movement pattern
  • Sharp, stabbing, and sometimes shooting pain that extends down the posterior thigh

For treatment, a comprehensive assessment is always done to confirm the diagnosis and also to form an individualized treatment plan. As mentioned by Heidi Kristoffer of heigiyoga.com, we cater to this condition and so much more. Here are some of the most common Yoga stretches that help you manage your Iliosacral joint dysfunction, all you need is a mat, and a yoga block or pillow. Your Physical Therapist will still prescribe the best for you but here are the most common ones.

Double Knee Hug

How to:

  • Lie down on your back with your legs stretched out.
  • Lift both of your knees to your chest.
  • Hug your knees to your chest with your arms and hold for 30 seconds.

Bridge

How to:

  • Lie on your back with your knees bent and your feet hips-width distance on the floor. Reach your arms down by your sides with your palms facing down.
  • Engage your abs and inhale to lift your hips up towards the ceiling to come into a bridge.
  • Engage your glutes and inner thighs. Hold for 30 seconds, then slowly release one vertebra at a time.

Child’s Pose

How to:

  • Start on your hands and knees in a tabletop position. Bring your big toes together and take your knees out wide.
  • Slowly sit your hips back on your heels. Then, walk your hands forward until you can lower your forehead to the ground.
  • Continue walking your hands out in front of you until your arms are straight but your shoulders are relaxed away from your ears. Hold for 30-60 seconds.

The Cobra Pose

How to:

  • Lie on the floor on your belly with your forehead to the floor. Then, place your hand’s palm down on the floor alongside your ribs. Make sure your elbows are at a 90-degree angle.
  • Next, bring your legs together. Keep the tops of your feet pressed to the floor, and as you inhale, peel your chest slowly off the floor. Squeeze your shoulder blades together, down, and away from your ears. Keep your elbows pointed directly back. Bring your belly button to your spine to protect the low back.
  • If the low back feels fine and you don’t feel any pain, you can lift your torso higher by pressing your hands into the floor. Here, therapists remind you that you only go as high as you feel comfortable while keeping all your muscles engaged.
  • Sustain this position for 30 seconds. When you exhale, slowly lower your back down to the floor. but if you feel any discomfort slowly go back to starting position. Repeat the process five times but give one minute of a break in between.
  • There are other yoga-inspired exercises that Tribeca can offer, these are just some of the common ones that will bring relief to your pain.

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