A Leading Cause Of Disability
An aching back is one of the most popular reasons that people miss work or visit the doctor. Back pain is the leading cause of disability in the US, and most people experience discomfort in the back at some point in a lifetime. The reasons for low back pain can vary. If the pain is concentrated in the low back and buttocks, the cause may be sacroiliac (SI) joint pain.
Understanding the sacroiliac joint
SI joint pain can be similar to other types of back pain. For example, herniated discs or hip injuries can have similar symptoms. The SI joints can be found where the spine connects to the hip. When looking at someone from behind, these joints often look like two dimples in the lower back. Osteoarthritis, ankylosing spondylitis, pregnancy, and abnormal walking patterns can all lead to SI joint discomfort. Try these 3 exercises for decreasing this pain.
1. Core bridges
Strengthening the core can help to stabilize the muscles around the SI joint. Core bridges can also help to increase the glute muscles, which also support the low back. To practice the core bridge, lay flat on the back with the knees bent and feet firmly planted on the floor. With the arms by the sides, slowly lift the hips off the floor while keeping the core tight. Hold for 3-5 seconds and lower. Repeat 10 times a few days per week.
2. Lower back rotations
Gentle spinal twists can help to relieve the low back pain associated with the sacroiliac joint. To start, lay on the back with the knees bent and feet planted on the floor. Extend the arms out to the sides to make a T shape. Keeping the shoulders firmly planted, roll the knees to one side and hold for 5-10 seconds. Then move the knees to the other side for 5-10 seconds. Repeat 2-3 times on each side.
3. Figure 4 stretch
This move will help to release tension in the outer hips. Again, lie on the back with the knees bent and the feet planted. Cross the right ankle over the left thigh. Gently press on the right knee to create a figure 4 stretch in the legs. There should be a stretching sensation at the right hip. If this stretch is not intense enough, reach through the legs to hold onto the hamstring of the left leg. Hold for 10-20 seconds. Repeat on the other side.
Other treatment options
Diagnosing SI joint pain can be a challenge. Because these joints are so deep within the body, the pain can be hard to detect. If at-home stretches and exercises are not working, a pain management specialist may recommend steroid injections, physical therapy, or nerve ablation. For more information about treating low back pain, speak with a pain management specialist.
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“I can’t say enough about Marcia and the entire team. The care I received was well beyond anything I could have expected.”
“Dr. Dedhia made everything clear and even scheduled an early follow-up appt so I could get back to work sooner.”
“The STAFF from the moment you walk in were the nicest people I’ve encountered at a medical facility.”
“No severe pain – Just a little discomfort – I was asked several times during procedure if I was OK – they showed genuine concern for my well being.”
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“Entire staff was knowledgeable and courteous. They genuinely cared for my well being and made sure my wife and I were taken care of.”
“The staff was very polite, they were excellent. They explained exactly what was going on.”
“Anesthesia staff was outstanding!”
“All staff were wonderful.”
“I liked that it was so clean. Every staff member was pleasant and easy to talk with.”
“Experience was amazing. The nurses my son needed at this time couldn’t have been chosen any more perfect. They were supportive and understanding, patient and just great human beings.THANK YOU KINDLY ”
“Marcia and staff were excellent and genuinely cared for my well being. Wish I could have taken them home.”
“NO wait time, RN Rebecca answered all questions prior to my visit by phone and again answered all questions and concerns while prepping me.”
“All staff were wonderful.”
“The staff was very polite, they were excellent. They explained exactly what was going on.”
“Everyone was friendly and concerned about my comfort. They frequently asked how I was doing, or if I needed something.”
“Dr. Best…is the best!”
“The nurses were very nice and caring!”
“Dr. Tupper was amazing! He spent time explaining exactly what he was doing, what I would experience and made sure I was comfortable.”
“Efficiency of the staff. Courteous, friendly and caring attitude. Excellent office staff. Pleasant surroundings.”
“No severe pain – Just a little discomfort – I was asked several times during procedure if I was OK – they showed genuine concern for my well being.”
“Amazing nurses, very caring and friendly and put both me and my son at ease.”
“Everyone was concerned with my comfort.”
“The staff was great, especially Mary and Marcia. Marcia was extremely helpful post-op and made sure I was comfortable and well-cared for.”
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“Anesthesia staff was outstanding!”
“Everyone was friendly and the place was very clean.”
“Entire staff was knowledgeable and courteous. They genuinely cared for my well being and made sure my wife and I were taken care of.”
“I can’t say enough about Marcia and the entire team. The care I received was well beyond anything I could have expected.”
“Marcia and staff were excellent and genuinely cared for my well being. Wish I could have taken them home.”
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“Experience was amazing. The nurses my son needed at this time couldn’t have been chosen any more perfect. They were supportive and understanding, patient and just great human beings.THANK YOU KINDLY ”
“Everyone was friendly and concerned about my comfort. They frequently asked how I was doing, or if I needed something.”
“Dr. Tupper was amazing! He spent time explaining exactly what he was doing, what I would experience and made sure I was comfortable.”
“Dr. Dedhia made everything clear and even scheduled an early follow-up appt so I could get back to work sooner.”
“The STAFF from the moment you walk in were the nicest people I’ve encountered at a medical facility.”
“Dr. Best…is the best!”
“Everyone was friendly and the place was very clean.”
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