Sacroiliac Pain (SI Pain)

Symptoms

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) and travel through your bottom and down the back of each leg.

Causes

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 SI 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.

Complete the exercises and stretches in this unit for around 1 minute each, twice a day.

Activate Your Pelvic Floor

Activate Your TVA

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.

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 everyday life when you lift, squat, lunge, push, pull and bend.

E.g. When you go to pick up baby, Set your deep core muscles and then exhale as you stand/lift. Doing this every day will activate and strengthen your TVA.

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.

Strengthen Your Glute Medius

Lateral Band Walks
Place a mini resistance band around your shins or above your knees. Maintain tension on the band throughout by pushing your knees out.

Release Your Piriformis Muscle

Things that may cause discomfort...

  • – Single leg exercises or activity.
    – Abduction or adduction (see image below).
    – Breast stroke swimming.

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