S.I.J
or Sacroiliac Joint Problems
Where
is it?
The S.I.J or
Sacroiliac Joint is one of two joints in the back of the pelvis that connects
the sacrum or tailbone to the large pelvic bone, the ilium. These two joints,
on either side of the pelvis, connect the spine to the pelvis.
This area, in and
around the sacrum is the main nerve center of the body. This is where much of
our low back pain, as well as hip and leg pain originate from.
The function of
SI Joint.
This joint is not designed for a large range of motion and it tends to
stiffen and ‘lock’ as we age. It can also become hyper
mobile or damaged due to trauma. The SI Joint has a gliding action as we flex
and walk, and provides shock absorption for the spine. Sometimes walking,
sitting, standing, or lying can cause pain in this joint and refer into the
back, buttocks, and thigh. The function of the SI joint is to allow twisting
movements when we move our legs.
What affects it?
The hormonal
changes of menstruation, pregnancy, and lactation can affect the integrity of
the ligament support around the SIJ, which is why women often find the days
leading up to their period are when the pain is at its worst. This stretching
results in changes to the SI Joint, making them hyper mobile - extra or overly
mobile. Also any injury or sudden impact such as landing on this area usually
causes damage to the ligaments of this area.
How does
Pilates help the SI Joint?
·
Pilates exercises focus on stabilizing and strengthening the pelvic
girdle muscles. Helps prevent constant instability and alleviates stiffness
in the SI Joint.
·
Core
stabilization begins with pelvic
floor strength. This is at the base of the pelvis and these
muscles are very important in keeping the pelvis secure and stable yet allowing
control of movement.
·
If the neck and shoulder
muscles are also holding tension
then it is difficult to use deep abdominal muscles or core strength. This upper
body tension can also cause slight misalignment of the whole body. Therefore
Pilates teaches how to use proper
breathing technique to help relieve this tension and use all muscles
properly to move safely.
·
Neutral spine is the ideal alignment and
placement of the pelvis and spine. Using Pilates exercises such as Pelvic tilts is important in
establishing core stabilization and recognizing neutral spine.
·
Pelvic stabilization exercises are
important to help absorb forces from the weight of your head, trunk and upper
extremities down, and forces from the lower extremities upward without
compromising posture and prevent further pain or injury.
·
Strengthening the transverse abdominus (deepest abdominal
muscle) and pelvic floor muscles promoting better posture of the spine and overall body.
Making Pilates part of routine exercise
gives the individual the confidence to move safely and help alleviate pain in
order to keep performing everyday activities.