SI joint problems are a hidden cause of back pain. Know what is here

If your back is killing you at the end of the day, you can blame it on lifting something incorrectly or injuring it in some way. but up to 25% lower back Problems are not actually caused by muscle strain or sprain And instead it can be traced to the sacroiliac (SI) joints – two vital pieces of connective tissue that connect your pelvis to your spine.¹ If you’ve never heard of them, it may be time to get acquainted, as some very simple—but specific—lifestyle changes, treatments, and exercises can often help reduce pain.

The SI joints get their name because they connect your large hip bones, called the ilia, to your sacrum, the triangular bone at the base of your spine. They’re where your upper body connects to the lower half, which means they have to support the weight of your head and torso.² Sometimes problems with one or both SI joints show up as pain in your butt, spine, pelvis, waist, or even your thigh. Camly Philip, MD, PhDa physical medicine and rehabilitation physician at UTHealth Houston and TIRR Memorial Hermann Hospital, tells SELF.

How do you know if the SI joint is the real cause of your pain? We asked health care professionals for some clues as to what’s the underlying cause of your pain and what you can do about it.

Signs and symptoms that you may have sacroiliac joint problems.

1. Your pain mostly remains hidden on one side only.

“SI joint pain usually affects one side of the back more than the other,” says Dr. Philip. You probably won’t have numbness or weakness like other types of back pain.

2. You feel bad when you sit or get up.

Pain caused by a problem in your SI joint often becomes worse if you sit for too long, or when you get up from a sitting position. Steve Steknes, APRN, certified nurse practitioner at Northwestern Medicine Center for Pain and Spine Health in Bloomingdale, Illinois. If there is pain when climbing stairs, standing on the affected leg, or running, it may also be a sign that you have SI joint problems.

3. You had a serious injury at some point in your life.

Car accidents, falls, sports injuries or spine surgery can all cause structural changes in the joints, which can later lead to pain, says Dr. Philip.

4. You have arthritis.

Whether you’re struggling with osteoarthritis (a common type that occurs with aging) or an autoimmune condition such as psoriatic arthritis Or Swelling of the joints of the spineThis may impact the area, Anton Plaksychuk, MD, PhD, an orthopedic surgeon at UPMC in Pittsburgh, tells SELF. Even though the SI joints are stabilized by strong ligaments and muscles and typically move only slightly in any direction – unlike the hip or knee – they are still vulnerable to arthritis-related inflammation.

5. You are a current or former athlete.

Repetitive, asymmetric movements can put pressure on joints, meaning Sports such as golf, soccer, basketball or rowing-Anything where you kick, twist, throw, or need to stand on one leg – could be a trigger.³ Alex Frost, a marketing agency owner and former Cincinnati-based teen gymnast, tells SELF that after multiple gymnastics injuries (and surgeries), she had back and SI joint pain for years, which also affected her hips and butt. .

6. You are or were pregnant.

As you prepare to give birth, the SI joints become looser, so pregnancy can cause or worsen this type of back problem. Frost says having a child increased her SI joint pain and required her to see a physical therapist who specializes in pelvic floor function To aid in her labor and recovery. “It was a lot of work,” she says. (Be sure to ask your PT if they have experience treating people with pregnancy-related SI joint pain, as not everyone has this expertise.) Is.)

7. You had surgery or an injury that changed the way you walk.

“Anything that alters your gait can also cause secondary dysfunction of the sacroiliac joint,” says Dr. Philip. For example, an Achilles tendon injury, knee repair, leg length mismatch, or even some other back problem can affect the way you walk and ultimately worsen the area, She says.

How are sacroiliac joint problems treated?

If your doctor diagnoses you with SI joint pain, you may need to quit pickleball paddle For a while. Some activities can make it worse, says Dr. Plaksychuk, especially those that involve hitting the pavement (like playing tennis or jogging on a hard surface).

Dr. Philip says ice, anti-inflammatory medications, and possibly a brace can help, as well as physical therapy exercises that strengthen the muscles that stabilize it. “Static postures or flow of movements sum “Classes are an excellent way to deal with back pain,” says Dr. Plaksychuk. massage Or acupuncture may also be helpful, says Dr. Philip.