The sacroiliac (SI) joint is where the sacrum vertebrae in the spine attach to the illium bones in the hip. According to the article "Accurate Diagnosis of Sacroiliac Joint Dysfunction" at Spine-health.com, a popular pain reference website, SI pain is often hard to diagnose. The symptoms are similar to those of disc herniation or radiculopathy (radiating sciatic nerve pain). SI joint pain can usually be controlled with rest, ice, heat, medication and exercise.
Instructions
1. Stop all physical exercise and athletic activity immediately. Stay off your feet as much as possible and rest.
2. Take 2 ibuprofen, naproxen or aspirin every 4 to 6 hours. Continue taking this anti-inflammatory medication until your SI joint pain has subsided.
3. Wrap an ice pack in a towel. Lie down on the towel so that the ice is compressed directly against your source of pain. Keep the ice pack in place for 15 or 20 minutes. Repeat ice therapy every 3 or 4 hours. Use an ice pack daily for the first 2 or 3 days.
4. When the initial inflammation and pain have subsided, apply a heating pad for 15 to 20 minutes. Repeat heat treatment several times per day until your SI joint pain is gone.
5. Perform the following exercises. Lie on your stomach with your legs straightened behind you. Squeeze your buttocks and hold that position for 5 seconds, then relax. Do 3 sets of 10 repetitions. Next, lie on your back with your knees up and both feet on the floor. Raise both legs up, grab your knees and slowly pull them toward your chest. Hold that position for 5 seconds. Do 10 to 20 repetitions. Finally, extend your left leg and pull your right knee toward your chest. Hold that position for 15 to 30 seconds, then relax. Do this 3 times with each leg.
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