Sacroiliac joint - pain relief suggestions?

atticus · 08-26-04, 08:08 AM

Does anyone have any suggestions for stretches or exercises or anything else to relieve sacroiliac pain? I've been having a lot of discomfort from sitting (very sedentary job) and lately it's been bugging me after exercise - even when I swim.
Many thanks for your input!

boakley · 08-26-04, 08:24 AM

Hi There. I have suffered sacroiliac pain in the past as well so I just wanted to say I understand what a pain it can be. Luckily for me it's been a few months since the last flare-up, but I find if I let my core work and/or yoga practice wane, the pain comes creeping back. Here is a link to a Yoga Journal article that may help. This article also links to another good one by Judith Lasater. HTH,

Beth

http://www.yogajournal.com/practice/633_1.cfm

gelfling · 08-26-04, 08:51 AM

I do the same thing as Beth: yoga and Pilates. If it's not too painful, light cardio helps me as well. Another way to relieve the discomfort is to lie down on the floor with your knees bent, feet flat on the ground, with a small rolled up towel under your neck just to support it. Lie there for as long as you need. I'm not sure if it will help you but it certainly helps me. I also receive Chiropractic and Craniosacral therapy for my back.
ATB,
- Lisa

gelfling · 08-26-04, 08:53 AM

Another thing you should definitely be doing is to get up from your chair everything 30-45 minutes. This is a useful article that may also help: Six Stretches To Do At Your Desk

SharonNYC · 08-26-04, 08:55 AM

I'm going to recommend the usual:

Back Care Basics: A Doctor's Gentle Yoga Program for Back and Neck Pain Relief by Mary Pullig Schatz. The yoga poses are demonstrated by Jane C.'s very own yoga teacher.

Vintage VFer · 08-26-04, 09:04 AM

Here is a neat little program for use at your desk. It has a free 30 day trial to see of you like it:

http://www.stretchware.com/

atticus · 08-26-04, 05:38 PM

Many thanks to all of you for the information! I feel better already!

Katie W · 08-26-04, 11:09 PM

Strengthening and stretching are essential of course, but have a look at your work station also...chair at the right height for you, lumbar support, computer keyboard and monitor at right height, etc.

Kimberly33 · 08-27-04, 07:12 AM

I would suggest checking out the Egoscue book Pain Free. He has lots of what he calls E-cises for all sorts of pain. Many people seem to have found his stuff helpfull.

I hope you find something that works!

Kimberly

Andrea · 08-27-04, 08:00 AM

My SI flares when I land wrong from a jump, or twist it.

Back Care Yoga for Beginners and Candlelight Yoga seem to be the best for me. I usually just take a bunch of the poses from each and do my own shorter (15-20 min.) yoga routine after a workout about 3x/week.

I also notice if I slack off on my yoga it comes back.

Another thing I do is lie flat on my stomach with my arms under my head. I then have dh push on the SI joint. One side at a time. This was recommended to me by my aunt who is a PT. It really seems to help. Don't be afraid to have them push firmly. But, don't let them kill you either. Let your breath out when they push.

Andrea

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08-26-04, 08:08 AM
atticus VF Supporter Join Date: Jan 2002 Location: Florida	Sacroiliac joint - pain relief suggestions? Does anyone have any suggestions for stretches or exercises or anything else to relieve sacroiliac pain? I've been having a lot of discomfort from sitting (very sedentary job) and lately it's been bugging me after exercise - even when I swim. Many thanks for your input! __________________ May I always be the kind of person my dog thinks I am.

08-26-04, 08:24 AM
boakley VF Supporter Join Date: Jan 2002 Location: Nova Scotia	Hi There. I have suffered sacroiliac pain in the past as well so I just wanted to say I understand what a pain it can be. Luckily for me it's been a few months since the last flare-up, but I find if I let my core work and/or yoga practice wane, the pain comes creeping back. Here is a link to a Yoga Journal article that may help. This article also links to another good one by Judith Lasater. HTH, Beth http://www.yogajournal.com/practice/633_1.cfm __________________ If you don't run you rust Tom Petty

08-26-04, 08:51 AM
gelfling VF Supporter Join Date: Apr 2003 Location: Australia	I do the same thing as Beth: yoga and Pilates. If it's not too painful, light cardio helps me as well. Another way to relieve the discomfort is to lie down on the floor with your knees bent, feet flat on the ground, with a small rolled up towel under your neck just to support it. Lie there for as long as you need. I'm not sure if it will help you but it certainly helps me. I also receive Chiropractic and Craniosacral therapy for my back. ATB, - Lisa __________________ "They have worlds out there people, that you wouldn't believe. But they do not have chocolate." -John Crichton in A Human Reaction, Farscape

08-26-04, 08:53 AM
gelfling VF Supporter Join Date: Apr 2003 Location: Australia	Another thing you should definitely be doing is to get up from your chair everything 30-45 minutes. This is a useful article that may also help: Six Stretches To Do At Your Desk __________________ "They have worlds out there people, that you wouldn't believe. But they do not have chocolate." -John Crichton in A Human Reaction, Farscape

08-26-04, 08:55 AM
SharonNYC VF Supporter Join Date: Nov 2001 Location: Brooklyn, New York	I'm going to recommend the usual: Back Care Basics: A Doctor's Gentle Yoga Program for Back and Neck Pain Relief by Mary Pullig Schatz. The yoga poses are demonstrated by Jane C.'s very own yoga teacher. __________________ Sharon (You can get to my sketchblog through my profile page.) __________________________ I'm what I am, and what I am, Is back on Boogie Street. Leonard Cohen/Sharon Robinson "Boogie Street" 10 New Songs. (I have a professional/personal relationship with an instructor who produces video and book material relevant to this site.)

08-26-04, 09:04 AM
Vintage VFer VF Supporter Join Date: Nov 2001	StretchWare... Here is a neat little program for use at your desk. It has a free 30 day trial to see of you like it: http://www.stretchware.com/ __________________ Goal:250 / Done:91 POSTURE CHECK!

08-26-04, 05:38 PM
atticus VF Supporter Join Date: Jan 2002 Location: Florida	Many thanks to all of you for the information! I feel better already! __________________ May I always be the kind of person my dog thinks I am.

08-26-04, 11:09 PM
Katie W VF Supporter Join Date: Nov 2001 Location: WA and AZ	Is your work station ergonomic? Strengthening and stretching are essential of course, but have a look at your work station also...chair at the right height for you, lumbar support, computer keyboard and monitor at right height, etc.

08-27-04, 07:12 AM
Kimberly33 Moderator Join Date: Nov 2001 Location: Upstate, NY	I would suggest checking out the Egoscue book Pain Free. He has lots of what he calls E-cises for all sorts of pain. Many people seem to have found his stuff helpfull. I hope you find something that works! Kimberly __________________ Kimberly33 Philosopher Queen Video Slave Set the gearshift for the high gear of your soul You've got to run like an antelope, out of control. (Phish) Can't control the kittens! Too many whiskers. Too many whiskers (Sleep Talkin' Man)

08-27-04, 08:00 AM
Andrea VF Supporter Join Date: Nov 2001 Location: Southern Nevada	My SI flares when I land wrong from a jump, or twist it. Back Care Yoga for Beginners and Candlelight Yoga seem to be the best for me. I usually just take a bunch of the poses from each and do my own shorter (15-20 min.) yoga routine after a workout about 3x/week. I also notice if I slack off on my yoga it comes back. Another thing I do is lie flat on my stomach with my arms under my head. I then have dh push on the SI joint. One side at a time. This was recommended to me by my aunt who is a PT. It really seems to help. Don't be afraid to have them push firmly. But, don't let them kill you either. Let your breath out when they push. Andrea __________________ I love to smile. Smiling's my favorite! Will Ferrel: Elf