Is good for sacroiliac joint pain

Blockages in the musculoskeletal system Help with back pain from the sacroiliac joint

Have you ever heard of the sacroiliac joint, or SIJ for short? The joint is hardly known to many. But it can cause incredible pain. Many have probably even felt it at some point, because up to 25 percent of the pain in the lumbar region comes from the sacroiliac joint. It connects the lower spine with the pelvis and is only slightly mobile due to a fixed ligament apparatus.

Nevertheless, the smallest shifts or blockages can cause severe back pain. "The pain occurs in the lumbar spine area, but can radiate through the buttocks and into the legs," says Halle-based physiotherapist Gitte Baumeier. "Standing up, sitting or standing for long periods of time and lifting heavy objects is particularly painful."

Typical spot for blockages

Incorrect strain on the ligamentous apparatus of the sacroiliac joint is responsible for the development of an ISG syndrome. Numerous muscles, fasciae and ligaments start here. If only one muscle is tense, for example through heavy lifting, poor posture or a jerky movement, the entire joint system can be disturbed. It can jam and block. Therapists can use special movement tests to find out whether this is a blockage.

Manual therapy helps

If vertebral fractures or herniated discs are ruled out with an X-ray examination or computed tomography, the blockage is usually released with special movements from manual therapy. But if you leave the therapy to the doctor or physiotherapist, a freed iliac joint can quickly block again.

The therapist can show you how to resolve the blockage yourself if necessary. "There are some movements that - once learned - you can do yourself. As a patient, you will always notice what is good for you. If the movement is pleasant, it is the right one," explains physiotherapist Gitte Baumeier.

Pelvic floor stabilizes ISG

It is also important to strengthen the muscles of the lower back. In the ISG, very inconspicuous muscles play a major role: "The pelvic floor stabilizes the pelvis from the inside. This is often totally underestimated," says Gitte Baumeier. She recommends specifically training the pelvic floor. This gives the sacroiliac joint new support. Strengthening the deep abdominal muscles also helps to avoid SIJ blockages in the long term. The daily training effort for this is manageable. Ten to 20 minutes will certainly be enough.

With these exercises, the sacroiliac joint becomes mobile again

Sitting in one position for too long, static, one-sided movements or heavy lifting tense the muscles. Since the sacroiliac joint itself is rather immobile, it reacts particularly often to overexertion. It fights against it by blocking. The following exercises help to release these blockages:

Rotate the spine: Lay your back on the carpet or bed. Extend both arms to the side. Turn your head to the right. Then place your legs with your feet on the floor and slowly lower them to the left. Hold for about half a minute. There is a drag in the lower back, but the pain should be bearable. Then move your head and legs in the opposite direction.

Cat hump: Stand on the floor in a quadruped position, i.e. with both hands and knees. Push your back up like a cat's hump, pulling your chin towards your chest. Hold the position for a few moments. Then let your back drop, go down as deep as possible into the hollow back, straighten your head up. Repeat this change several times.

Climb stairs: Alternately climb the stairs with your left and right leg. Raise your knee as high as possible.