The Sacro-Iliac (SI) joint is in fact two joints – one on each side of your sacrum where it meets the back of your pelvis. SI Joint pain presents itself locally on one or both sides of the sacrum/tailbone. SI Joint pain is a common complaint during pregnancy but a condition that persists while you are postnatal due to the continued instability in the pelvis.
- The hormone Relaxin which is produced by the body during pregnancy causes ligaments and connective tissue to become extremely lax and as a result your pelvis becomes hypermobile and often this hypermobility is not symmetrical - so pain can presents itself on one side more than the other.
- When you are postnatal Relaxin is no longer being produced by the instability remains.
- The is also residual tightness in the muscles of the glutes - pulling on one or both sides of the joints.
WHAT TO DO
- STOP ALL UNILATERAL WORK- this means you should no longer work one leg at a time. (All single leg side lying exercises – Clam, Glute med leg lifts). Instead do some core stability work – The Fundamentals OR/& Bilateral work where you are working both legs at the same time. (squats, bridging)
- STRETCH – muscles that attach to the sacrum can become extremely tight, further pulling on the SI Joints that are already vulnerable and causing pain. Piriformis stretch, hamstring stretch, pinky ball release of glutes and deep ext. rotators
- BALANCE YOUR PELVIS – watch “How to balance your pelvis” video – www.bodylove-pilates/video/balanceyourpelvis
- STRENGTHEN THROUGH STABILITY – Fundamental Core exercises and strengthening the deep external rotators of the hip isometrically will help stabilize the pelvis and eliminate the pain. Watch – www. Si joint pain workout.