S I Joint Pain

Sat Nov 14,2015

Low back pain? Hip pain? Sciatica?  These are probably the most common pain complaints out there.  I have seen figures where as much as 80% of the western population has some form of these pain issues.  Why?

There are many reasons: weight gain, muscle imbalance, poor posture, joint dysfunction, joint defects, injury, repetitive movement patterns, arthritis, lack of movement/exercise and the list goes on and on.  For me…a lot of my back issues are that pesky S I joint.  My S I joint will rotate out of position slightly…usually on the right side and here come the muscle tightness and/or that slight hip pain or numb-like feeling in my quad.  

The sacroiliac joint connects the sacrum with the pelvis on either side of the lower spine. It moves the forces of the upper body to the pelvis and legs.                                                                                                                    

  
The saccrum and S I joint (it’s all connected) has to hold all the weight from our upper body and transfer that weight to our pelvis and legs.  This is why posture is so important…when all that weight (force) is transfered…the pelvis, hips, legs and feet (heels) should be supporting the weight in a balanced manner.  If not well balanced…over time all kinds of mechanical and postural problems will occur.  Those problems progress without treatment.  

When the body works out of postion it creates stress on the joints, and excess tension on the muscles.  When these positions are repeated constantly…the constant stress on the joints and excessive muscular tension…lead to inflammation, bone spurs, spasms, tendinitis, ligament damage and more.  A pill, a shot, some rest will ease symptoms…but, the cause needs to addressed!  Learn how to correct posture problems and repeated poor movement patterns.

If you have any of these pain issues…address them.  I did 12 years ago.  I only did because I hurt so bad I believed I was not going to be able to be active much longer…I was only 45.  Thank goodness I did something about it….today I am pretty much pain free and can move freely…actually as good as I ever have.

It started with massage and chiropractic care.  Two years ago I added FOUNDATION TRAINING!  Foundation Training has been the ultimate treatment for me.  To be able to lengthen my posterior chain…then to strengthen those muscles while in a lengthened position has been eye opening!  This is what has been missing all my years of working out, training and competitive sports.  Not only that…Foundation Training is the ultimate core work.  I mean pelvic floor core work….the real deal!

Gotta go…fixing to get my walk, FT work and a little floor work in.  Then I’ll teach a little FT.

Have a great weekend folks!

Sciatica Pain

Sun.4/1915:

Thought I would share this article from MIND BODY GREEN on stretches for sciatic pain. If you get pain in the buttock that radiates down the leg you most likely have sciatica.  I do these stretches all the time to help prevent and back/sciatic problems.  Of course, I primarily do Foundation Training to keep my body strong, flexible and balanced muscularly to ward off pain issues.  These are good stretches that help and feel good.  The more tools in the box the better!

Sciatica is more than just a literal pain in the butt (and back and legs). When it strikes, it can cause misery and debilitating pain, instantly putting a damper on your life. 

The sciatic nerve runs right through the piriformis, a tiny but powerful muscle deep in your glutes that helps laterally rotate your hips. If it gets too tight, it can impinge the sciatic nerve that runs through or under it, causing tremendous pain, tingling and numbness in your lower extremities. 

If you find yourself the victim of sciatica (especially if it’s caused by a sedentary lifestyle), Or from to much sitting try these for stretches to help relieve the pain:

1. Piriformis Stretch

Laying on your back, place both feet flat on the floor with knees bent. Rest your right ankle over the left knee and pull the left thigh toward your chest.  As you gently pull the left thigh toward you-gently push the left knee away…be gentle because it really gets into the hip joint area.

Hold stretch for 30 seconds. Repeat on the other side.

Remember to keep the top foot flexed to protect your knee.


2. Seated Hip Stretch 

While in a seated position, cross your right leg over your straightened left leg.

Hug your right knee with your left arm, making sure to keep your back straight.  Back must stay straight…no twisting from the lumbar.

Hold this stretch for 30-60 seconds, and then repeat on the opposite side.


3. Pigeon Pose

Start in Downward-Facing Dog pose with your feet together. 

Draw your right knee forward and turn it out to the right so your right leg is bent and your left leg is extended straight behind you. Slowly lower both legs.

Hold the position for five to ten breaths, then switch to the other side.


4. Self-Trigger Point Therapy

Performing self trigger-point therapy using a lacrosse or tennis ball can be very effective at delivering sciatica pain relief.

All you have to do is find a painful spot in the glutes, place the ball at that location and then relax your body into the ball.

Hold this position for 30-60 seconds or until you notice a significant reduction in pain. Move to the next painful spot. The total time spent on this exercise should be between 5-10 minutes. 

Practicing these four exercises once or twice a day can definitely bring you much needed sciatica pain relief.  You have to actually practice these often in order for them to work…don’t wait for a sciatic attack and think these exercises will make it go away.