Our first publication on the sacroiliac joint looked at the history of the problem and the signs and symptoms that are associated with this increasingly common back complaint. Those symptoms include:
- Pain in one side of the back. From the Lower back and tailbone, into the outer hip and groin. Pain is usually ‘dull’ and annoying but rarely moves down the leg or up the body.
- Pain that is worse in the morning, but gets better as the day goes on.
- Pain that is notably worse with sitting but can be aggravated by certain activities such as running-or any activity that involves running or high-intensity bipedal movement. Pain can also increase going from sitting to standing, but goes away once standing upright.
- SIJ pain is likely linked to one leg being longer than the other (this can also be the cause of the muscles being imbalanced).
One simple diagnostic test for SIJ pain you can try is the active straight leg raise (ASLR. See the featured image on this publication).
Lying on your back with your legs outstretched, raise one straight leg roughly 20 inches off the ground and back down slowly, repeat this movement ten times on each leg. If this movement brings on your back pain then the SIJ is the cause. Furthermore, the ASLR should make your core ‘work’. If you feel the core muscles working, then you have a healthy SIJ. If the SIJ is dysfunctional you wont just feel your back pain but you may feel feel your hip or thigh doing the lifting rather than your core. Try ‘activating’ your core (pull your tummy in as if you’re you’re trying to get into a tight pair of jeans. Then tense your tummy like you are about to be punched. It’s the best core exercise around!!) Repeat the ASLR. If your back pain is gone core strengthening is a must so solve the issue!
Sometimes however, core activation wont remove your back pain. Don’t fret, it could be your gluteal muscles in need of help. Lying on your back, tighten-up/squeeze your gluteal muscles and repeat the ASLR. If your back pain is gone, butt strengthening is for you!
So this shows that reversing the effects of back pain that originates from the SIJ is easy and quick. It’s going to involve either core or gluteal strengthening. In the final part of our overview of SIJ pain we look at the influence of the hip joint on SIJ pain, how to identify if you have a hip problem and what to do.
In the meantime, if you think you need more help with SIJ pain, drop us a line or book an appointment by clicking on the icon at the top of the screen.
Thanks for your time and we look forward to having you back soon!