What Exactly is the SI Joint?
The SI joint connects your spine to your pelvis, it doesn’t move much, but it absorbs force every time you walk, lift, or even getting out of a chair. Due to being so heavily involved in everyday movement, even small issues in this joint can create pain and irritation.
Why the SI Joint Gets Irritated?
SI Joint pain typically comes from too much or too little movement within the joint. It’s important to note that sometimes the cause isn’t clear, the joint simply gets irritated over time. Some of the common triggers include:
- Repetitive stress through the joint with poor form
- Falls or sudden impacts
- Pregnancy, hormonal changes can loosen the ligaments
- Muscle imbalances, especially around the trunk, lower back and glutes
What SI Joint Pain Feels Like
SI joint pain can present similarly to generic back, often mimicking other types of back pain. Typical SI joint pain symptoms include:
- Aching or sharp pain in the lower back, buttocks, or back of the hip
- Pain that may travel down the back of the thigh (but usually not past the knee)
- Pain that flares with bending forward, climbing stairs, rolling in bed, or standing up from sitting
- Tenderness when you press near the dimples at the top of your buttock
- Discomfort when sitting for long periods or lying on one side
Why SI Joint pain is Often Missed
SI joint pain is one of the most underdiagnosed sources of lower-back pain. It shares symptoms with sciatica, disc issues, and hip problems, which means people often get treated for the wrong thing. A proper assessment that includes mobility tests and symptom-provocation movements is key.
How to Treat SIJ Pain
SI Joint pain responds extremely well to the right plan. Here’s what typically helps.
- Strengthening – Your trunk, abdomen, and glutes play a major role in stabilising the SI joint. Targeted exercises can make a huge difference and reduce recurrence.
- Manual Therapy – Joint mobilisations, muscle release techniques, and movement retraining can ease pain and restore balance.
- Reduce Irritation – Heat or ice and anti-inflammatory strategies can reduce pain and help calm the area while you build strength.
- Injections or Advanced Treatments – For more stubborn, chronic cases, medical options such as guided injections can help reduce inflammation and confirm the SI joint as the pain source.
Why You Shouldn’t Ignore It
Left untreated, SI joint pain can disrupt most of your daily life, like sitting, walking, training, even sleeping. It can also lead to compensation in your movement patterns that can trigger issues in the hips, lumbar spine, or even the knees.
If you feeling like your lower back pain may be related to SI joint pain, book in for an initial assessment here:
