Sacroiliac Joint

  • EricLA

    Posts: 3462

    Jul 20, 2009 9:37 PM GMT
    On my first day of vacation to the Bay Area two weeks ago, I decided to work out. Long-story short, I injured my sacroiliac joint, the place where the pelvis and spine meet. Getting out of cars, turning over in bed, putting on pants and socks are all painful. I injured it doing low seated rows. Two weeks later, I've been to the doctor and had a couple of chiropractor adjustments. MUCH better, but back still feeling a bit weak. Been told to take it easy with any exercises involving my back but that I can ease back into things.

    Has anyone else inflamed their sacroiliac joint? And if so, what was your recovery like?
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    Jul 20, 2009 10:02 PM GMT
    well the sacroiliac joint can be a bitch to be honest. no muscles cross the joint so you cant contract a muscle to move it, so therefore it makes it difficult to stabilise. with chiropractic treatment you will be able to reduce the pain, but the possibility of injuring it again is quite wanna work on improving your core stability, and also working on your movement patterns, so getting someone to check how you bend and stand up maybe check out pilates or something like that as an adjunct to your chiropractic care
  • EricLA

    Posts: 3462

    Jul 20, 2009 11:54 PM GMT
    Great. I always thought I had a pretty decent core. I work out my lower back in addition to my abs. I'll definitely ease into my workouts. Thanks BH_Nexus.

    If anyone else has feedback, feel free to chime in.
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    Jul 21, 2009 12:06 AM GMT

    also; yoga
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    Jul 21, 2009 1:26 AM GMT
    had a similar problem that lasted over 6 months, chiro did help, icing, stopped doing back for a 3-4 months, totally stopped doing low seated rows, stay away from doing those. Take some time off from doing back and then ease back into it with strict form and lower weight. There are a bunch of good stretching excercises too for the back that you can probably find online
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    Jul 21, 2009 6:53 AM GMT
    Lie flat on your back and roll, head to foot. Twist, if you feel it's indicated. Lay on ice. Do classic gymnast and wrestling stretches.

    If it won't go back in, set the leg press all the way up (nice and tight); load it fairly heavy, and'll pop right in bottom to middle. If it's at the top, just get a bar; put it over your traps and rotate.

    You'll be fine.

    I've done this SO MANY times. I do it every time I do flat bench dumbbells, and EVERY time I do leg press. Put a load on'll straighten right out.
  • MikemikeMike

    Posts: 6932

    Jul 21, 2009 7:02 AM GMT
    I know it's the one bugs bunny hurt. "right in the sacroiliac!"

    Feel better soon!!
  • calibro

    Posts: 8888

    Jul 21, 2009 2:47 PM GMT
    pilates! find a pilates instructor with a good background in anatomy and they'll help you with some stretching and strength building routines.
  • CuriousJockAZ

    Posts: 20856

    Jul 21, 2009 3:00 PM GMT
    Sleeping on your back on a heating pad can also work wonders. Also, try a product that you can buy at most drug stores called ACTIV ON. I get TMJ sometimes in my left jaw bone and it's the only thing that seems to help. It's a topical analgesic that actually works. That combined with the heating pad should relieve the pain and help heal. I would also recommend taking off the gym, or at least refraining from any exercise that strains that area, for at least a week. Stretching for now, and as someone else said, yoga and pilates would probably help too once you get back to exercising.
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    Jul 21, 2009 7:07 PM GMT
    CuriousJockAZ saidSleeping on your back on a heating pad can also work wonders.

    PLEASE DO NOT DO THAT. Using heat to soften chronically tight tissue before you stretch can be very helpful, but I cannot tell you how many patients of mine have done this and made their condition much worse. (Not to mention burning themselves on the heating pad icon_mad.gif.)

    If you're still inflamed, heat will ramp up the inflammation. It sedates the nerves, so it feels good while you're doing it, but ... 1-3 hours later, when it wears off, the stiffness and cramping will be awful. Best to keep on ice and gentle stretches ... stick to your DC's advice.

    Your healing sounds pretty typical. From my experience, a simple mechanical low back pain patient takes 4-6 weeks to totally recover, provided he/she stays with the treatment plan (and no, I'm not a 3x/wk for the rest of your life chiro) and is diligent about avoiding activities that could make it worse.

    Hope you get better Eric! Sorry it had to happen on your trip to SF. icon_smile.gif
  • EricLA

    Posts: 3462

    Jul 21, 2009 7:40 PM GMT
    @ Fierce: My DC told me I shouldn't need to come back after the treatment I had Saturday, my second. So, he's not one of those rest-of-your-life chiros, either. He gave me some stretches to do, and I've been doing them.

    @ CuriousJock: A friend received a third-degree burn on her shoulder from falling asleep on a heating pad. Years later it still hasn't healed. So, won't do that. My DC suggested moist heat -- sitting in a hot tub, hot showers, etc. But I think I might try to sleep on my back tonight. It's something I was considering, too.

    @ Calibro and _chuck_: I'm considering yoga and/or pilates. I thought I've been doing a good job on my core, but maybe not.

    @ Chucky: I'm definitely doing stretches, but as for the heavy load and popping it back into place, I hope to avoid this injury again in the future, but should it happen again I'm going to go back to the chiro. That sounds like it'll hurt before, during, and after.

    @ RuJock: I think I'm skipping low rows from now on, thanks. And will definitely ease back into my routine.

    Additional feedback welcome, of course!
  • riepenac

    Posts: 16

    Jul 21, 2009 8:39 PM GMT
    calibro saidpilates! find a pilates instructor with a good background in anatomy and they'll help you with some stretching and strength building routines.

    First, I have to say thank you to calibro, you are the first person I have seen mention anything about a finding a person with a background in anatomy, esp when mentioning Pilates. I was eating lunch and almost choked with excitement. icon_biggrin.gif

    Second, I would second that adding looking for a Stott Pilates certified instructor.

    Third, I have yet to see anyone mention massage therapy. While you do not have any muscles that cross the SI joint directly, you do have lots of little ligaments that help hold your illium (pelvic bones) to your sacrum. Ligaments which connect bone to bone, take twice as long to heal since there is no blood supply. 6-8 weeks. Massage will help if there was any tearing of those ligaments, be it micro tearing or more. Once the healing starts, massage will help break up the scar tissue that will form in any direction it can and help "lay it back down" in the direction that the fibers of the ligaments are suppose to go. Surrounding muscles ie. glutes, piriformis, QL (low back), hamstrings, ilio-psoas, all could use some massage to help them relax, im sure that when the injury happened, surrounding muscles started to tighten up to help stabilize that joint. The body has an amazing way of trying to correct itself, it just dosnt always know when to stop, after a while with out massage to help let the muscles relax, an uneven torque can occur thus causing further pain. Again, find a massage therapist who has some basic knowledge of anatomy and kinesiology. Sports, clinical, rehab massage. Sounds like you have a god chiro. FierceEyes sounds like a good chiro too, we need more of you around.
    Just my two cents
    Good luck
  • bchbum

    Posts: 161

    Jul 21, 2009 8:41 PM GMT
    I had the same injury man. Took me awhile to get over it. Chiropracters, Acupuncture, and anti-inflammatories seemed to work. Also did PT for a month. I injured in August 07, reinjured in Feb 08. Been doing Pilates ever since. Haven't reinjured it since (crossing fingers). Did you go to a regular Dr as well? My injury was actually old football injuries, its a good idea to see whats going on inside just to be on the safe side.
  • EricLA

    Posts: 3462

    Jul 21, 2009 9:16 PM GMT
    Thanks Rienpac, sounds like more good advice.

    Bchbum, yes, went to my regular doctor, first. He prescribed an anti-inflammatory, taking a week-or-two rest from working out (he's no stranger from the gym, so I knew he was giving sound advice there), then easing back into my routine. I went to the chiro the next day and had instant relief after the adjustment. I had what seemed to be a reaction to the anti-inflammatory after a couple of days, so I stopped after consulting the Dr.