SI joint inflammation can cause a painful alignment of the lower spine and pelvis.There are a number of steps you can take at home and in consultation with a medical professional to treat your condition.Do low-impact exercises like walking and stretching if you want to avoid strenuous activity that can cause further damage.Practice good posture when lifting objects and sleeping, and ice the area to treat pain.Excess weight can cause stress on the joint.If you want to get a manual adjustment or physical therapy, you need to talk to your doctor.
Step 1: Do not engage in strenuous activity that causes pain.
Low-impact exercises help treat SI dysfunction.Walking or cycling are included in these exercises.You should avoid strenuous activity like sprinting, contact sports, and weight training.If you are an athlete, you will have to avoid your sport until your inflammation has been corrected.
Step 2: Avoid bed rest.
Staying in bed will make your pain worse.There is a condition that involves joint and muscle use.Extending bed rest will push your joint out of alignment.
Step 3: Instead of heat, go for ice.
The structure of your joint can fall further out of alignment because of the heat.Ice the area to reduce inflammation and relieve pain.Wait another 15 to 20 minutes before applying an ice pack or compress.If you are feeling acute pain for up to two weeks, you should icing in 15 to 20 minute intervals.
Step 4: For two to three miles a day, walk briskly.
A daily walk will help strengthen your SI ligaments.The restoration of your joint's proper structure will be aided by this.If you want to avoid hilly or rocky terrain, choose soft surfaces, like a grassy park.If you can't walk or perform other low-impact exercises, you should see a doctor.
Step 5: The bridge should be stretched to strengthen it.
Lie on your back on an exercise mat with your legs bent.The distance from your buttocks to your heels should be two feet.Lift your hips off the ground and place weight on your feet.Bring your hips back to the ground by holding the pose for five breaths.The sequence should be repeated 10 times.
Step 6: Take anti-Inflammatory medication.
Anti-inflammatories can be used over the counter to treat pain and reduce muscle swelling.It is best to have a consultation with your doctor or spine specialist.Aspirin or Ibuprofen can be used to reduce pain and inflammation.Before starting a new medication, talk to your doctor.If you are not experiencing pain, your doctor might recommend an anti-Inflammatory.They recommend that you take the medication as long as they recommend.
Step 7: Put your feet in the air.
The waterfall or legs-up-the-wall pose is often helpful for back pain in yoga.If you want to lift your legs, lay on your back on the floor and put your butt about 6 inches from the wall.Your legs should be straight up and you should put your heels against the wall with the soles of your feet facing up.If you aren't flexible enough to get into the position from 6 inches away, you can position yourself further from the wall.Stay in the position and breathe deeply.
Step 8: You can lift objects with your legs.
Don't bend over from your waist to pick something up.Bring your buttocks over your heels by bending your knees.Bring the object as close to your chest as you can.Use the movement of your legs to get it back into a standing position.
Step 9: Your posture can be improved.
Good posture with a straight, upright back is important if you are standing or sitting.Don't bend forward, or hunch over.Keep a straight line through your body when you stand.Don't back against the chair when you sit.Keep an upright, straight back.
Step 10: It's a good idea to use back-friendly sleeping postures.
Don't fall asleep in a fetal position.Try to sleep on your back with one pillow under your neck or set of pillows underneath your knees.It's possible to sleep on your side with a pillow between your legs.Lifting and sleeping postures are both bad for your back.
Step 11: Sit-ups, bending from the waist, and other motions are harmful.
If you want to avoid certain movements, talk to a physical therapist.Weak motions will pull your SI joint out of place, but healthy movements will help strengthen it.Any movement that brings your knees to your chest should be avoided.
Step 12: Excess weight can be lost.
If you want to decrease the stress on your back and hips, you need to lose some weight.If you want to create a personalized meal plan, try using an app or other resource to calculate your body mass index.The US Department of Agriculture has a tool that you can use.Even if you are trying to lose weight, choose low-impact exercises like walking.
Step 13: Ask your insurer about your coverage options.
If you want to get a referral for a spine specialist, you should talk to your insurer.Does my policy cover specialist care, like a physical therapist?Can you give me a list of in-network specialists in my area?Is it necessary for me to get prior approval to have my shot covered?Ask whoever you speak with for their name and position, what are your company's procedures for getting prior approval?You can save their information in your records.
Step 14: Referred to by your primary care physician.
If your pain doesn't respond to self-management, make an appointment with your doctor.Since they don't have specialized training in spine care, you should rely on them alone.They can give you a referral to a spine specialist.
Step 15: You can visit a physical therapist.
A physical therapist can help.They will teach you how to do the right exercises.They will tell you which exercises and movements to avoid.
Step 16: You can see a Chiropractor.
Your SI joint will be realigned by a Chiropractor.A series of adjustment appointments is typically recommended for the best results.It is possible for your Chiropractor to help strengthen your SI ligaments.
Step 17: Ask about a brace.
A wide, belt-shaped brace can be used to support the SI joint.While exercising or stretching, use the brace to help keep the joint in proper adjustment.If your work requires you to move in ways that can cause joint pain, this support is helpful.
Step 18: Discuss further treatment options.
Moderate rest, ice, proper exercise, and manual realignment are some of the things that most cases respond well to.If your SI doesn't respond to these, your doctor or spine specialist might suggest a variety of other procedures.They can help you decide which option is best for you.Corticosteroid injections reduce inflammation and pain, but can only be administered a few times a year.SIImplant pain can be reduced with an electrical stimulation.In extreme cases a joint fusion procedure replaces the joint with metal hardware, but surgery is rarely used to treat SI dysfunction.Call your insurer before you go to make sure that any special procedures need their approval.