Symptoms & Causes of Sacroiliac Pain
Symptoms of Sacroiliac Pain
Mild to severe pain in the sacrum (just above your coccyx) and lower back area.
The pain may radiate from that central point (see image below) and travel through your bottom and down the back of each leg.
Causes of Sacroiliac Pain
Pregnancy hormones cause joints to become relaxed which may lead to movement at one or both of the sacroiliac joints.
Lack of movement can lead to the two joint surfaces becoming 'locked', reducing mobility.
Reduce your Sacroiliac Pain
There are certain exercises to help sacroiliac pain and certain movements to avoid, you may also have some tension in your piriformis muscle that needs releasing. See below for the ways to ease your pain with exercises and stretches.
Complete the exercises and stretches below for around 1 minute each, twice a day.
activate your tva (transversus abdominis)
Your TVA muscle is the deepest of the abdominal muscles which stabilises the pelvis and lower spine as well as narrowing and flattening your stomach.
A great way to activate the TVA is with your voice.
- Imagine a snakes HISS.
- Start the word 'SET' with the same sort of sound but with more power.
- Say it a few times with force.
- Now touch your stomach around the belly button and repeat the word SET with force and feel the difference in tension.
This is your TVA activating, this is a great way to SET your core. Practice this tension with natural breathing.
We can then start to exhale on any exertion with this tension to activate the TVA and strengthen your core. We need to do this in every day life when you lift, squat, lunge, push, pull and bend.
E.g. When you go to pick up baby, SET, then exhale as you stand/lift. Doing this every day will activate and strengthen your TVA.
We practice this activation in our indoor postnatal classes, you can come along to try for FREE by booking here.
train your multifidus
Multifidus is a deep muscle along the back of the spine. This muscle works with the TVA & pelvic floor muscles to stabilise your lower back and pelvis
Follow the video below - turn the sound on for instructions.
activate your pelvic floor
The basic squeezes (kegals):
Visualize ‘squeezing’/close off the urethra (as if to stop urine flow), hold this while you ‘squeeze’/close the anus (as if to stop wind) and gently lift.
Advanced Pelvic Floor Strengthening
Inhale into your lower ribs, as you do a long exhale - lift your entire pelvic floor and then relax before repeating starting from the inhale. See our previous blog post on Pelvic Lift to follow a video.
strengthen your glute medius
Lateral Band Walks
Place a mini resistance band around your shins or above your knees and sit your hips back into a squat position. Maintain the squat position while stepping side ways, keeping tension on the band throughout by pushing your knees out.
release your piriformis muscle
Follow the video above to stretch your piriformis on each side.
• Kneel on all fours
• Bring your left leg forwards
• Bend your knee and place your leg on the floor
• Slide the other leg backwards
• Lean forwards with your hands
• Ensure your hips stay square and only go as low as is comfortable for you, keep stretching and you will be able to get lower over time.
things that may cause discomfort
- Single leg exercises or activity.
- Abduction or adduction (see image below).
- Breast stroke swimming.
All our postnatal packages include an at-home postnatal assessment to provide you a unique healing plan that will have you feeling fit and healthy for your little one. Get in touch anytime with any questions about our sessions and packages.