SI joint inflammation can cause a painful alignment of the lower spine and pelvis.There are several steps you can take at home and in consultation with a medical professional to treat your condition.Do low impact exercises like walking and stretching if you want to avoid strenuous activity that can cause further damage.Practice good posture when lifting objects and sleeping, and ice the area to treat pain.Excess weight can reduce stress on the joint.If you want to get a manual adjustment or physical therapy, you need to talk to your doctor.
Step 1: Do not engage in strenuous activity that can cause pain.
Low-impact exercises help treat SI dysfunction.Walking or cycling are included in these exercises.You should avoid strenuous activity, like sprinting, contact sports, and weight training.If you are an athlete, you will have to avoid your sport until your inflammation is corrected.
Step 2: Stay away from extended bed rest.
Staying in bed will make your pain worse.The condition involves the use of muscles that are not aligned.Extending bed rest will push your joint out of alignment.
Step 3: Instead of heat, go for ice.
The structure of your joint can fall further out of alignment because of heat.If you want to reduce inflammation and relieve pain, ice the area.Wait another 15 to 20 minutes before applying the ice pack or compress.If you are feeling acute pain for up to two weeks, you should icing in 15 to 20 minute intervals.
Step 4: For two to three miles per day, walk briskly.
A daily walk will help strengthen your SI.This will help restore the proper structure of your joint.If you want to avoid hilly or rocky terrain, choose soft surfaces, like a grassy park.If you can't walk or perform other low-impact strengthening exercises, you should see a doctor.
Step 5: The bridge should be stretched to strengthen it.
You can lie on your back on an exercise mat.The distance from your buttocks to your heels should be two feet.Lift your hips off the ground and place weight on your feet.Bring your hips back to the ground by holding the pose for five breaths.The sequence should be repeated 10 times.
Step 6: Take anti-Inflammatory medication.
Anti-inflammatories can be used over the counter to help treat pain and reduce muscle swelling.It is best to have a consultation with your doctor or spine specialist.Both pain and stiffness can be reduced with the use of non-steroidal anti-Inflammatory drugs.Before starting a new medication on your own, talk to your doctor.If you are not experiencing pain, your doctor may recommend an anti-Inflammatory.They recommend that you take the medication for as long as they recommend.
Step 7: Put your feet in the air.
The waterfall or legs-up-the-wall pose in yoga is helpful for back pain.If you want to lift your legs, lay on your back on the floor with your butt in the wall.Your legs should be straight up and you should put your heels against the wall with your feet facing up.If you're not flexible enough to get into the position from 6 inches away, you can position yourself further from the wall.Stay in the position and breathe deeply for a while.
Step 8: You can lift objects with your legs.
Don't bend over from your waist to pick something up.Bring your buttocks over your heels.With your head up, bring the object as close to your chest as possible.Use the movement of your legs to get it back into a standing position.
Step 9: Improve your posture.
It is important that you have a straight, upright back if you are standing or sitting.Don't bend forward, or hunch over.Keep a straight line through your body when you stand.It's a good idea to avoid slumping against the chair when you sit.Keep an upright, straight back.
Step 10: It's a good idea to use back-friendly sleeping postures.
Don't fall asleep in a fetal position.Try to sleep on your back with one pillow under your neck or set of pillows under the knees.It's possible to sleep on your side with a pillow between your legs.Lifting and sleeping postures have the same effect on your back.
Step 11: Don't bend from the waist, sit-ups, or other harmful motions.
It's a good idea to talk to a physical therapist.Weak motions will pull your SI joint out of place.Any movement that brings your knees to your chest should be avoided.
Step 12: Excess weight can be lost.
If you want to decrease the stress on your back and hips, you need to lose some weight.If you want to create a personalized meal plan, try using an app or other resource to calculate your body mass index.The US Department of Agriculture has a tool called the Super Tracker.Even if you are trying to lose weight, choose low-impact exercises like walking.
Step 13: Discuss your coverage options with your insurance provider.
If you want to get a referral for a spine specialist, you should talk to your insurer.Does my policy cover specialist care, like a physical therapist?Can you give me a list of in-network specialists in my area?Do I need to get prior approval to have my shot covered?Ask whoever you speak with for their name and position, what are your company's procedures for getting prior approval?You can save their information in your records.
Step 14: You can get a referral from your doctor.
If your pain doesn't respond to self-management, make an appointment with your doctor.Since they don't have specialized training in spinal care, you should rely on them alone.They can refer you to a spine specialist or physical therapist.
Step 15: There is a physical therapist.
A physical therapist can help you.Good posture and proper movement will be taught by them.They will tell you which exercises and movements you should avoid.
Step 16: You can see a Chiropractor.
Your SI joint will be realigned by a Chiropractor.A series of adjustment appointments is recommended for the best results.You may be able to strengthen your SI ligaments with controlled physical exercises.
Step 17: Ask about a brace.
A wide, belt-shaped brace can be used to support the SI joint.While exercising or stretching, use the brace to keep the joint in proper adjustment.If your work requires you to move in ways that might make your joint pain worse, this support is helpful.
Step 18: Discuss treatment options.
Moderate rest, ice, proper exercise, and manual realignment are some of the things that most cases respond well to.If your SI doesn't respond to these, your doctor or spine specialist might suggest a variety of other procedures.They can help you decide which option is best.Corticosteroid injections reduce inflammation and pain, but can only be administered a few times a year because they weaken joints.SIImplant pain can be reduced with an electrical stimulation.In extreme cases a joint fusion procedure replaces the joint with metal hardware, but surgery is rarely used to treat SI dysfunction.Call your insurer before you go to make sure that any special procedures need their approval.