Sacroiliac Joint Pain - What you need to know

 

The Sacroiliac Joint is found at the connection between your pelvis and your spine. At the end of your spine you will find your sacrum (where your tailbone is), and on either side of the sacrum you’ll find your sacroiliac joint aka SIJ as you can see in the photo.

What is the function of the sacroiliac joint?

  • The SIJ is responsible for

  • Weight distribution between each leg

  • Weight distribution between your legs and your torso

  • It’s crucial for energy transference between the legs and the torso

  • Enables you to walk, manage stairs, turn in bed

  • In other words, it’s responsible for all functional movement

Symptoms of SIJ pain, pain when

  • Turning in bed

  • Getting in and out of the car

  • Going up or down stairs

  • Walking (occasionally)

  • Getting up from a seat

  • Crossing your legs

  • Lying on your side

  • Radiating pain from the lower back to your groin/hips/legs

SIJ injury

Since we now know where it is and what it does we can better understand how it can be injured, and how it can contribute to lower back pain, hip pain, buttock pain, and leg pain.

The most common types of SIJ injury are related to stability, uneven loading, or too much load too soon.

A common statement that I get is “all I did was get up from a chair and then I felt sharp pain in my back”, and then when I do the assessment you can see hip compensatory patterns, weak glutes, and pain with other functional tests.

How do we prevent injury?

Here are some tips:

  • Progressive loading - whether you’re a hiker, runner, weightlifter, or you’re just a homebody, if you are going to try something new or increase/modify your training make sure that you take it step by step. For example, if you haven’t gone for a 10km hike in months and wanna get back to it, then try walking for 2 kms then the next day increase it by 500m or a kilometer, and make sure you listen to your body through the process.

  • Strengthen your glutes, core, and back muscles - make sure you incorporate resistance training as that will help you tackle all your daily activities with ease. If you’re new to it make sure you chat to one of our physios or exercise physiologist.

  • Wearing good supportive shoes - it’s a known fact that aussies love their thongs, however, they may not be the best footwear especially if you struggle with lower back pain (good news though there are thongs out there with good arch support, ask your physio or podiatrist to find out more). Wearing good shoes ensures appropriate alignment and even loading on your lower body joints and muscles which is a main preventive measure that you can take.