Alleviating SI Joint Pain for Moms: Unlocking the Best Tips

- By Dr Bridget B

Motherhood is a remarkable journey filled with precious moments, but let’s face it, it also comes with its fair share of challenges. Amidst the sleepless nights and the never-ending diaper changes, there’s one aspect that often gets overlooked: SI joint pain. Whether you’re currently experiencing discomfort during pregnancy or in the postpartum phase, know that you’re not alone in this journey. The good news is that there are ways to manage and alleviate this pain, allowing you to fully embrace and enjoy this special time with your little one. As a physical therapist and mom of 4 who has had my share of SI joint pain, I want to share my knowledge and experience, providing you with valuable insights into pregnancy & postpartum SI joint pain – its causes, practical tips, and exercises that can make a world of difference.

What is SI Joint Pain?

Let’s dive into the amazing SI joints! These joints are located between the bones of your lower back and your hips. They play a crucial role in connecting your spine and hips, providing support and stability for activities like walking and lifting. If you take a peek at your back, just below your waist, you might notice two little dimples – that’s where the SI joints are located! These joints are incredible because they help absorb shocks and keep your movements smooth. Now, let’s delve deeper into how these joints can be connected to postpartum SI joint pain.

SI Joint During Pregnancy:

During pregnancy the SI joint undergoes significant changes. As your body prepares for childbirth, hormones like relaxin are released, which loosen the ligaments and joints in the pelvis. This hormonal surge allows for the necessary flexibility for labor and delivery. However, it can also lead to instability in the SI joint. Additionally, the growing uterus and the increased weight can shift your center of gravity, change your posture position, which places additional stress on the SI joint.

SI Joint In Postpartum

The postpartum phase can also be a delicate time for the SI joint and certain factors can aggravate its condition:

Repetitive movements and activities involved in caring for a newborn (bending, lifting, carrying)
Hormonal fluctuations postpartum leading to lingering joint instability
Lack of proper rest and self-care in the early months of motherhood

“Your body has gone through an incredible transformation, and now it’s time to nurture and support it”
Dr Bridget B, DPT

What Does SI Joint Pain Feel Like?

It’s important to be aware of the common symptoms associated with SI joint pain. Understanding these signs can help you take the right steps towards relief. Here are some symptoms to look out for:

Lower back pain: You may experience discomfort in your lower back, either on one side or both. It can range from a dull ache to a sharper stabbing sensation. I often describe this type of pain as “twingey”. It can be more common to have pain on one side or the other.
Buttock pain: That nagging pain in your buttocks is a common symptom of SI joint issues. It might feel deep or even radiate down your leg or into the groin.
Hip pain: The SI joint can cause hip pain, making your hip joint feel stiff or limiting your range of motion.
Pain during activities: Certain activities like walking, standing for extended periods, or changing positions may aggravate your SI joint pain.
Discomfort with position changes: Transitioning from sitting to standing or vice versa might trigger or worsen your SI joint pain.
Feeling of instability: Some moms might experience a sense of instability in the SI joint or feel like it could give way when they put weight on the affected side.

Relieve SI Joint Pain

Discovering the impact of imbalances in the surrounding area on the SI joint has been so helpful, both in my personal experience and while working with clients. It’s important to recognize that such imbalances can result in irritation and discomfort. While the instinct may be to repeatedly stretch the area, the discomfort in the SI joint can actually be a signal for more stability. Weakness in the abdominal and gluteal muscles often contributes to the instability, while tightness on the opposite side can further exacerbate the issue. Identifying these patterns within your own body is a vital step towards finding the right approach for your specific needs. By addressing both sides of your body and implementing a comprehensive plan that incorporates targeted stretches and strengthening exercises, you can restore balance, bid farewell to discomfort, and regain optimal function of your SI joint.

SI Joint Pain Exercises:

If the SI joint is irritated due to hypermobility, incorporating core strengthening exercises into your routine right away can be extremely beneficial. Building a strong core helps provide stability and support to the SI joint, reducing the strain and potential for further irritation. Focus on exercises that target the deep core muscles, such as transverse abdominis and pelvic floor muscles. These muscles act as a natural corset, helping to stabilize the pelvis and support the SI joint. It is important to start slowly and gradually increase the intensity of your core work to avoid exacerbating any pain or discomfort.

Here Are Two Great Exercises To Kickstart Your Core Work:

Abdominal Draw-In Hold: Begin by lying flat on your back with your knees bent. Take a deep breath in, and as you exhale, engage your lower abdominal muscles by drawing them in towards your spine. Hold for a count of 5 seconds. Inhale and release. Repeat this sequence 10 times, focusing on maintaining control and stability throughout.
Abdominal Draw-In with a Pillow/Ball Squeeze: Lie on your back with a pillow or small exercise ball placed between your bent knees. Exhale and repeat the abdominal draw-in motion, gently squeezing the pillow or ball with your knees. Hold for 5 seconds, then inhale and release. Repeat this exercise 10 times, feeling the activation in your lower abdominal muscles and the gentle resistance from the pillow or ball.

Remember to listen to your body and start with what feels comfortable for you. These exercises are a fantastic starting point for building core strength and stability. With consistent practice, you’ll gradually strengthen your core and alleviate SI joint discomfort.

Let’s explore some effective exercises to target your hip muscles:

Bridging: Strengthening your glute muscles without causing pelvic shifts is crucial, and bridging is perfect for this. Start by lying on your back with your knees bent. Engage your lower abdominals as described earlier, and then lift your bottom off the floor, holding the position for 5 seconds. Repeat this movement 10 times. Remember, avoid using your back muscles to lift off the floor. Instead, firmly plant your feet on the ground and focus on using the muscles below your belt line to lift your body.
Band Pulls: Continuing in the same position, place a resistance band around your knees. Pull the band apart by spreading your knees apart against the resistance. Repeat this motion 10 times, feeling the activation in your hip muscles. The band adds an extra challenge, helping to strengthen and stabilize your hip muscles effectively.
Side-lying Leg Lifts: Lie on your side and align your top leg with your body. Keeping proper alignment, lift your leg about 2 feet off the ground and then lower it back down. Repeat this movement 10 times, focusing on engaging the hip muscles of the lifted leg. This exercise targets the hip abductors, which play an important role in stabilizing the pelvis and supporting overall hip function.

Incorporating these exercises into your routine will help strengthen your hip muscles, improve stability, and support your SI joint health. Remember to perform each exercise with control and proper form.

sI joint stretches

Next let’s learn some effective stretches for the SI joint area:

Quadratus Lumborum Stretch: This stretch targets the quadratus lumborum muscle, which can become tight and contribute to tension near the SI joint. Start in a child’s pose position, with your arms extended above your head. Slowly bring your arms to one side, feeling a stretch along the low back towards the sides. Hold this stretch for a comfortable duration, focusing on releasing tension in the targeted area. * You can also perform this in a seated position as the above picture shows*
Double Knee to Chest: Lie on your back and bring both knees up towards your chest. Gently hold your knees with your hands and maintain this position for about 30 seconds. Feel the stretch in your lower back and hips. Repeat this stretch 2-3 times, allowing your muscles to relax and release further with each repetition.
Piriformis Stretch: The piriformis muscle, located deep in the buttocks, can also contribute to SI joint discomfort. Lie on your back and cross one ankle over the opposite knee. Slowly pull both knees towards your chest, feeling a stretch in the glutes and outer hip. Hold this stretch for approximately 30 seconds, and then repeat on the other side. Perform this stretch 2-3 times on each side.

Remember, it’s essential to listen to your body and stretch the side that feels tighter and in need of relief. These stretches target common muscle groups that can affect the SI joint area. Incorporating them into your routine will help alleviate tension, improve flexibility, and promote a healthier SI joint.

sI joint pain exercises to avoid

When dealing with SI joint pain, it’s important to be mindful of certain exercises that could potentially make the discomfort worse. While exercise can be helpful, here are a few exercises to approach with caution:

Skip the high-impact activities: Activities like running or intense jumping exercises can put a lot of stress on the SI joint. Instead, consider opting for low-impact alternatives and listen to your body.
Modify single-leg exercises: Exercises that require balance and stability on a single leg, such as lunges, step ups, or single-leg squats, may exacerbate SI joint pain. Avoid cardio machines lift like the elliptical for this same reason. If you experience discomfort, try modifying these exercises by using a support or reducing the range of motion.
Stairs, sitting or standing for long periods can also aggravate the SI joint. Try to limit the amount of time you are performing these activities.

Remember, these are just general guidelines, and it’s essential to listen to your body’s feedback. If you’re unsure about which exercises are suitable for you, consider consulting with a healthcare professional or a physical therapist who can provide personalized advice based on your unique needs.

Bonus Tips:

SI Belt

When you’re experiencing extreme discomfort in your SI joint, using an SI belt can be a helpful tool. Personally, I’ve found that belts with a second layer of tension adjustment on the sides to be the most effective . This feature allows you to easily customize the level of support according to your specific needs at any given time. While SI belts can provide relief, it’s crucial to understand that they are not a standalone solution. It is more important to incorporate strength and stabilization exercises into your routine to promote healing.

Posture

Posture plays a significant role in SI joint health. Pregnancy and postpartum can cause a shift our body’s posture and positioning, which can increase the curve in our lower back, placing additional stress on the SI joints. By striving for a neutral posture, finding the balance between excessive arching and flattening of the lower back, you can remove this aggravating factor and reduce strain on the SI joints.

You deserve to enjoy this special time with your little one without the burden of discomfort holding you back. Don’t hesitate to seek appropriate treatment and support because you don’t have to figure this out alone. There is a wealth of resources available, from physical therapists to supportive communities of fellow moms who understand what you’re going through.

By taking the necessary steps to manage and alleviate SI joint pain, you can restore optimal function and reclaim your well-being after childbirth. It may not be an overnight journey, but with dedication and perseverance, you’ll see progress. Embrace the process and celebrate each small victory along the way.

Remember, you are stronger than you think, both physically and emotionally. Your body has gone through an incredible transformation, and now it’s time to nurture and support it. Prioritize self-care, listen to your body, and trust that you have the power to overcome SI joint pain. You have an amazing capacity to heal and thrive as a mom, and I’m confident that with the right treatment, exercises, and support, you’ll be able to embrace motherhood to the fullest and cherish these precious moments with your little one.