The SI joints connect our spine to our pelvis. They are quite deep in the body, and are protected by strong ligaments that help to hold them in place.

Some of you might remember that rap song from 1989, Let Your Backbone Slide, by Maestro Fresh Wes. “…so many suckers on my sacroiliac…”I remember dancing, trying to rap, and pretending to be cool in my fine younger years, but I didn’t even know what it meant back then. And should your backbone actually slide? 

The SI joints can tilt, slide, and rotate, but have a very small range of motion, 2-4mm. Typically, there is slightly greater range of motion in women, to allow for childbirth. 

The SI joints help to support the weight of the upper body, and absorb shock between the upper body and lower body. This helps reduce the amount of pressure on the spine. They play an important role in stabilization. When they are either stuck or unstable, this can cause pain in the lower back, buttocks, and sometimes radiating pain down the legs. 

Some causes of SI joint pain or dysfunction include:

-Osteoarthritis

-Trauma – such as a fall or a car accident

-Pregnancy and childbirth

-Favouring one leg while walking 

-Spine surgeries

When you get up from a chair, and you have an immediate pain in your lower back or your buttocks, this can be a sign of SI joint dysfunction. 

In the long term, and with my own SI joint struggles from pregnancy and childbirth, here is what I know can help. 

-Strengthen your deep core.

-Pay attention to your pelvic floor. Make sure you can fully relax it, as well as engage it. This is most effectively done through diaphragmatic breathing, and seeing a pelvic health physiotherapist. 

-Strengthen your glutes – this makes a huge difference in stabilizing your pelvis, and making sure your lower back and hips aren't working ineffectively.

-Combine stability with mobility, and some fascial work.

-Have a good team of bodyworkers to help - physiotherapist, chiropractor, massage therapist, osteopath, and acupuncturist.

-Book in for a private yoga therapy session with me, or join me in a class, in person, or on Zoom.