SI Joint / Pelvic Pain – Do’s & Don’ts
Sacroiliac (SI) Joint Dysfunction can cause significant discomfort and pain in sitting and lying down. The Hip joint seems to have got locked and does not allow smooth transition from one position to another. Following are few techniques that can help significantly to ease such restricted movement and pain.
1. Rolling Over in Bed:
To roll over from your back to your side, bend one knee, placing your foot on the bed. Push the heel down, slightly lifting your buttocks and turn towards the side on which the leg is still extended straight. The top arm helps the turning motion.
- When sitting (whether you are driving a car, riding a bicycle or sitting on a chair), press your chest upward and let your shoulder blades relax and drop.
- Sitting in a tailor’s position is good (crossed legged with your feet crossed underneath your legs) on the floor or on a very firm bed; use your hands to pull your knees gently back towards your hips and lift your chest, and keep your shoulders low.
- If you have been sitting in this position for a while, stretch forward as far as you can and touch the floor in front of you while keeping your spine straight. At the same time, look up. Practice this stretch as often as it feels necessary and good.
Static Sitting Positions:
- Sit on a chair with your knees apart and slightly turned out
- Sit in positions that relax your lower back while it remains supported, using a cushion or a rolled towel behind your back; sit upright when the back is not supported
- You can also stretch your hips by sitting high enough so that your knees are lower than your hips or by crossing your feet under your chair.
- Use a ball cushion while you are sitting, or sit on a therapy ball; sitting on a ball cushion allows your tailbone to be free. When you use a ball cushion or ball, you develop active stomach and back muscles over time as a result of trying to maintain your balance
- A good posture for resting is lying on your back on the floor, putting your feet up on the couch or bed, with a small pillow to support your back and/or head
- If you have tailbone pain, this may be caused by your pelvic floor being too tight. Favor positions that open your hips, push your legs downward away from your torso (sitting on the edge of the chair or on a ball) or crossing your feet under your chair; let your vaginal muscles relax as much as possible
- Bend your knees slightly
- Distribute your weight evenly on both legs
- Point your toes slightly outward
- This posture may feel unnatural in the beginning, but if you look in the mirror, you’ll see that it looks quite normal.