The sacroiliac or SI joints are two L-shaped, weight-bearing joints located in the lowest portion of your back on either side of the spine, connecting the lower spine to your pelvis. The joints help distribute weight from your upper body to your legs and allow for twisting movements when you walk. Approximately 5 to 10 percent of patients suffering from lower back pain have SI joint dysfunction. However, with regular stretching and strengthening exercises, patients can be become asymptomatic and alleviate lower back pain.
Identification
SI joint dysfunction is characterized by either hyper or hypo mobility. Hyper-mobility occurs when the joint is too loose while hypo-mobility occurs when the joint becomes stuck. According to chiropractor Dr. Vaughn White, the main causes of SI join dysfunction are trauma, biomechanical, hormonal and inflammatory. Trauma could involve a jarring of the joints, such as when you step down from something higher than expected, while biomechanical would include things like a difference in leg length or a low arch causing uneven forces on the joints. There are several types of inflammatory diseases that might affect the joints such as rheumatoid arthritis and finally, hormonal can involve changes during pregnancy. "SI dysfunction is common in pregnant women as a hormone is released that enables the pelvis to be more flexible for delivery," said Dr. White.
Symptoms
Lower back pain is the most common symptom of SI joint dysfunction. The pain can radiate on either side of your back and into your buttocks and groin, ranging from a dull ache to a sharp pain which can restrict movement. You may have difficulty turning over in bed, bending over to tie your shoes or feel pain in your legs when getting out of a car. If you have to sit for long periods of time, like driving long distances, you may experience an aching on one side of your back. On occasion, the pain can travel down your leg, which is why SI joint dysfunction is often mistaken for sciatica.
Exercises
Dr. White recommends simple exercises that are easy to follow. According to White, one of the more effective exercises for your SI joint is performed by going on your hands and knees, then raising one arm straight out in front of you as you simultaneously raise the opposite leg straight out behind you. "This will not only strengthen the area," White said, "it will also help with proprioception or balance." You can also sit on a chair and cross your leg so that the outside of your ankle is resting on the opposite thigh just above the knee. Once in that position, slowly bend forward at the waist so you feel the stretch in your buttock. It's important not to bounce while bent forward.
Follow-up
Dr. White said if at any time you experience pain while performing these exercises, stop immediately. Lower back pain can also be a symptom of other lumbar spine conditions such as a herniated disc, so never self-diagnose and consult with your doctor when experiencing recurrent pain.
