Here, I talked about how to sit with SI joint pain, what it is, and how Bridge Pose yoga can help with this disorder.
Someday, you felt a popping sound in your lower back while exercising. That was the onsets of a dull ache in your sacrum.
Are you still facing some sort of pain in the butt region? The pain is a nagging one most of the time though it gets worst while wearing pants or taking walks. Your sacrum tweaks and you could feel it.
The SI joint pain deals with the pain of hips, buttocks, lower back, and legs. These are the symptoms of SI (Sacroiliac) joint pain that is bothering you. The symptoms are a bit similar to lumbar spinal disorders.
When you seek medical help, the doctor would suggest you some stretches and exercises to treat Sacroiliitis.
The sacroiliac joint needs special care and attention and yoga is the best medicine to heal it.
The pain generally affects women more than men due to the hormonal and structural differences between them.
Yoga provides you with some fantastic poses that resolve your problem with particular care for your pelvic alignment. Yoga poses come with wondrous twists and forward bends to help you to come out of your discomfort.
Sacroiliac (SI) Joint
The sacroiliac joint is a part of the pelvic girdle formed by the ilium and the sacrum. There is limited movement in the SI joint as it is mainly associated with stability purposes while standing or walking. It transfers the downward weight to the lower part of the body while doing these activities.
The joint is designed to be locked while you stand using strong pliable ligaments. The sacrum bone connects to the pelvis joint in a firm lock which gives support to the spinal column.
The cause of SI joint pain when sitting is because the stability gets lost. It is the reason for which you prefer to stand instead of sitting.
Sacroiliac pain can be caused due to an accident or sudden injury during movement. It can also happen due to poor standing, sitting or sleeping habits.
How To Be Sure About SI Pain?
To identify whether you have SI dysfunction, you need to understand your lower back pain thoroughly.
The one-sided pain usually arises when the sacrum slips forward or backward with the ilium.
Observe the pain, whether it comes from the hip socket or even towards the sides of the legs, though a medical practitioner can confirm you with the detailing of SI dysfunction.
How To Sit With SI Joint Pain?
Several sitting instances like while driving a car or sitting in your office chair for long hours can worsen your painful condition.
Remember to sit pressing your chest forward which will help your shoulder blades to relax.
You can also try sitting in the tailor’s position (where your legs and feet are crossed) on the ground or on a firm bed which might help to reduce your pain. You can pull your knees towards your hips with the help of your hand.
While sitting for long, try stretching your legs out keeping your chest up and shoulders low. You can touch the floor keeping your spine straight while stretching. You can also use a therapy ball to sit on it for allowing your tailbone to be free.
In brief, this is how to sit with SI joint pain. Besides it, you can also try several body movements and Bridge pose as mentioned below.
How To Unlock The Sacroiliac (SI) Joint By Yourself?
Few pain-relieving moves can unlock your SI joint by yourself at home. These gentle and vital body movements may give you permanent relief.
1. Pull One Knee To Your Chest
For back issues with sacroiliac pain, lying in a supine position on your back helps in providing a lot of support.
While lying, bend both your knees so that your feet lie flat on the floor. Slowly hold one of your knees with your hand and bring it near to your chest.
Hold this position for 5 seconds and then let the leg be in the initial position.
2. Pull Both The Knees To Your Chest
Similarly, while lying in the supine position, pull both the knees towards your chest.
Hold it with both the hands for 5 seconds before releasing them.
It is suggested to be safe while doing this stretching. So, it is good to pull one leg at a time and bringing one leg down at a time.
3. Reset Your SI Joint Using A Soft Ball
You can reset your misaligned SI joint by this stretching. You need to be in the supine position with your knees bent and feet flat on the floor.
Now you have to place a soft-ball in between your knees. If you don’t have a ball, you can DIY with rolling a pair of socks.
Slowly and gently squeeze the ball for 5 seconds and then release.
Repeat it for 3 to 5 times. You have to feel the pain and do it accordingly. If it hurts you, stop it.
Bridge Yoga Pose for SI Joint Pain: Step by Step
Place thick support under your neck using a blanket. This will protect your neck.
Lie down in the supine position and keep your arms at your side.
Bend your knees and bring the heels as close as possible while keeping your feet flat.
Press your inner feet and arms on to the floor while exhaling out.
Now push your hips upwards by pushing the tailbone towards the pubis.
While doing so, keep your buttocks firm but do not harden it. Your buttocks will come up from the floor.
Place your hands below the pelvis and grip it tight so that you can stay on top.
Try hard to lift your buttocks high so that your thighs remain parallel to the floor.
The heels should be placed directly under your knees. Your motive is to lengthen the tailbone towards the back of the knees.
Keep your shoulder blades firm against your back and broadened, while pushing your chin up away from your sternum.
Rest your neck on the blanket and lift the rest of the torso as much as possible for you.
It is ideal to stay in that pose for one minute. While breathing out, release the position and slowly bring the spine down to the floor.
Repeat the pose for 5 times.
Bridge pose is a wonderful yoga pose that stretches your hip flexors and quadriceps. The hip abductors and extensors will get strengthen thus relieving your SI pain.
For sacroiliac joint pain, it is advised to not to go for strenuous exercises. It may aggravate the pain while stretching and conditioning exercises may help you to manage the pain.