You bend to pick up a laundry basket (or maybe your toddler) and there it is: that dull, nagging ache low in your back or hip. You stretch, you shift, you assume it's just "sitting too long." But what if the pain isn't coming from your spine at all? It may be your SIJ (sacroiliac joint) that needs some TLC.
The Silent Stabiliser:
The SIJ sits deep within the pelvis, tucked between the sacrum (that wedge-shaped bone at the base of your spine) and the ilium (your hip bones). They don’t move much but they are an integral contributor to your body’s everyday load management. These joints help transfer weight from your upper body to your legs, acting like shock absorbers.
When they move too much or too little, or more is asked of them, they send out a distress call in the form of pain that is often mistaken for sciatica, a pulled muscle, or plain old aging.
A 2021 article in The Journal of Orthopaedic & Sports Physical Therapy emphasised how SIJ pain is frequently underdiagnosed because its symptoms overlap with other low back conditions (JOSPT, 2021).
Signs of SIJ Dysfunction:
- It's usually one-sided, deep in the lower back, buttock, or even groin.
- It worsens when you stand, walk, or go up stairs.
- Sitting for too long makes it worse... but standing too long can, too.
- You might feel a sense of instability in your pelvis or legs.
If you're nodding along, you're not alone. Research estimates that SIJ dysfunction is responsible for 15–30% of all low back pain cases (Vleeming et al., 2012).
Why SIJ Pain Happens?
The SI joint can become irritated or inflamed due to:
- Pregnancy and childbirth, which loosen pelvic ligaments
- Trauma, such as a fall or car accident
- Repetitive stress, like long-distance running or frequent lifting
- Degenerative conditions like osteoarthritis
- Leg length discrepancies or gait abnormalities
What Science Says About Healing the SIJ:
SIJ pain is highly treatable. And the best treatment plans are backed by evidence.
- Movement is Medicine:
- Targeted physical therapy can stabilise the pelvis and decrease pain.
- A study published in The Journal of Physical Therapy Science found that strengthening the glutes and pelvic stabilisers significantly reduced SIJ pain and improved function (JPTS, 2017).
- Hands-On Healing:
- Manual therapy, such as joint mobilisation, can improve joint mechanics.
- A randomised controlled trial showed that combining manipulation with exercise produced better results than exercise alone.
- SIJ Belts (pelvic belts or sacroiliac belts):
- These supportive, low-profile straps wrap snugly around your pelvis, just above the hips. Their job is to compress the SIJ area, helping to reduce micromovements that can trigger pain and inflammation.
More Information:
#AshgrovePhysioWorks #ClayfieldPhysioWorks #SandgatePhysioWorks #PW #Health #Physio #PhysioNearMe #SIJ #LowBackPain #PregnancyPain #JointInstability #SIJBelt #LBP #SpineHealth #Arthritis #AS
References:
Al-Subahi, M., Alayat, M. S. M., & Alzhrani, M. (2017). Effectiveness of exercise therapy and manipulation on sacroiliac joint dysfunction: A randomized controlled trial. Journal of Physical Therapy Science, 29(9), 1688–1691. https://doi.org/10.1589/jpts.29.1688
Cohen, S. P., & Bhaskar, A. (2024). Interventional management of sacroiliac joint pain: A systematic review. European Spine Journal, 33(2), 213–222. https://doi.org/10.1007/s00586-024-08130-y
Karayannis, N. V., Kravitz, L., & Rao, A. (2018). Effects of a pelvic belt on pain and function in individuals with sacroiliac joint dysfunction. Journal of Back and Musculoskeletal Rehabilitation, 31(1), 107–113. https://doi.org/10.3233/BMR-170950
Pierce, T., DeLapp, J., & Adams, C. (2021). Differential diagnosis and clinical examination of sacroiliac joint pain: A clinical update. Journal of Orthopaedic & Sports Physical Therapy, 51(5), 220–229. https://doi.org/10.2519/jospt.2021.10469
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