Sacroiliac pain is a very common condition, associated with 15-30% of chronic low back pain patients. What is the most common low back pain? Not the waist protrusion!
Let’s share today, How to professionally recover from sacroiliac pain?
One, simple self-assessment
The location of sacroiliac pain is often elusive. Some people have pain in the buttocks, some people have pain in the lower back, and some people have radiating pain in the thigh.
01, Common Risk Factors
There are many causes of sacroiliac pain, the following are Common risk factors.
① Pregnancy and childbirth
② Pelvic fracture or injury
③ Leg length difference, scoliosis
④ Older age, inflammatory Arthritis
⑤ Abnormal gait, poor posture
⑥ Prolonged strenuous exercise, muscle tension
02, self-assessment
Let’s do a simple self-assessment to see if you are at risk for sacroiliac joint disorder.
Yes/No – unilateral low back/hip/groin pain, or radiating to the thigh
Yes/No – Sacroiliac pain worsened with running or unilateral weight bearing
Yes/No – Stiff lower back, difficulty walking up stairs or bending over
Yes/No – Unsteady on one foot
Yes/No— – Unable to sit for long periods of time, and the center of gravity is on one side when sitting
Yes/No – Pelvic instability when standing or walking
* This test is a simple self-assessment and cannot be substituted Professional evaluation!
Important Note: The higher the similarity of the above symptoms, the higher the probability of sacroiliac joint dysfunction. It is recommended to seek a doctor or a rehabilitation therapist for further professional evaluation.
Second, professional rehabilitation
There are two main types of sacroiliac joint dysfunction: (1) insufficient joint movement (2) joint hypermobility.
So when we do rehabilitation, aims to reduce pain and other symptoms by restoring normal function and mobility of the joint.
01, Professional Evaluation
In fact, low back and leg pain problems are very common. Most people can’t actually judge whether their condition belongs to sacroiliac pain, and even some friends may have multiple diseases. This requires us to conduct a professional assessment before rehabilitation to avoid misdiagnosis.
02, professional rehabilitation
Based on the results of the assessment, a therapist will customize a personal rehabilitation plan for you.
❶ Reducing lower back/hip/pelvic muscle tension and spasm through muscle release
❷ Restoring the misplaced sacroiliac into the correct position through joint release
❸ Provide better support and protection for bones and joints by strengthening the core
❹ By establishing the correct movement pattern to avoid re-injury in the future
Of course the specific rehabilitation plan depends on It varies from person to person and from situation to situation.
Here are 3 daily exercises that can help improve sacroiliac pain and joint dysfunction. (If the pain cannot be relieved or even worsens after training, please stop in time and contact a rehabilitation therapist for professional rehabilitation)
① Glute maximus pull Stretch essentials:
❶ Lie on your back, hold your right knee with both hands, and slowly pull toward your chest;
❷ Feel the stretch in your hip;
❸ Hold for 10S, switch legs, and repeat 10 sets in turn.
② Piriformis stretching exercise essentials:
❶ Lie on your back with your left leg on your right On your knees, hold your hands under your right knee;
❷ Gently pull your right leg toward your chest until your hips feel stretched;
❸ Hold for 10S and switch to the other leg , take turns repeating 10 sets.
③ Glute bridge exercise essentials:
❶ Lie on your back and bend your knees, put your hands on your sides, and tilt your pelvis backwards;
❷ Squeeze your hips and slowly lift them up until your shoulders, knees, and ankles are in the same line;
❸ Pause For about 10S, the hips are slowly lowered and repeated for 10 groups.
03, Avoid Dangerous Exercises
Friends who have sacroiliac pain should also try to avoid exercise that will increase the burden on the sacroiliac in their daily life Training to minimize exercise-induced pain.
Important: If you also have waist and hip pain, it is recommended to consult a doctor or a rehabilitation therapist for a comprehensive evaluation and customization Safe and efficient rehabilitation program!
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