8 Best Ways to Ease SI Joint Pain !!!

The sacroiliac joint (SI joint) is located in the back, lower part of your pelvis, and connects the upper part of your leg to your lower back, right behind your hip bone. This joint allows you to move your legs and bend backward at the waist. 

Ways To Manage Your Sacroiliac Joint Pain

When it comes to relieving sacroiliac joint pain, there are many factors that can contribute to an individual’s pain level and cause, which makes treatment for SI joint pain difficult.

 Manage Your  Sacroiliac Joint Pain

Cold Packs

If you’re dealing with SI joint pain, one of the best things you can do is apply a cold pack to the area for 20 minutes at a time. Ice can help reduce inflammation and swelling, which will in turn help ease your pain. Just be sure to wrap the ice pack in a towel so you don’t cause any further irritation. 

Using a Neck Pillow

Sleeping on your back may be difficult if you have severe SI joint pain. Try using a neck pillow that supports your head and neck while sleeping on your side or stomach instead. 

Stretching

A daily stretching routine can help relax the muscles that connect to the spine and hips, ultimately easing tension in these areas and decreasing pain. 

Some stretches that may work well include sitting down with legs crossed over each other, leaning back against a wall, or sitting up straight on the floor while reaching forward towards an object in front of you on the ground, such as a chair or coffee table leg. 

Physical Therapy

An expert therapist will know how to stretch out muscles properly to relieve discomfort. They’ll also know when it’s appropriate to recommend exercises, take medications, and even prescribe surgery in some cases. 

Physical therapy might involve anything from massage therapy to laser treatments. It’s important not to skip this step because it could lead to increased muscle tension, inflammation, and even permanent damage without treatment. 

Medications

There are two types of medication that can help alleviate SI joint pain: NSAIDs (nonsteroidal anti-inflammatory drugs) like ibuprofen or acetaminophen; and narcotics like hydrocodone or oxycodone. If you take NSAIDs chronically they could increase your risk for kidney problems later on in life.

Heat Packs

One of the best ways to ease SI joint pain is with heat packs. You can find heat packs at most pharmacies or online. Place the heat pack on the area of pain for 15-20 minutes at a time. 

If you are using a microwavable heat pack, be sure to check the instructions for proper usage. For example, some heat packs require moistening before use and others need to be warmed up in boiling water first.

SI Compression Belt

One of the best ways to ease SI joint pain is by wearing an SI compression belt. The belt applies pressure to the pelvic bones and joints, helping to stabilize them and take the weight off of the joints. 

Wearing the belt also helps increase blood flow to the area, which can aid in healing. The belt should be worn for at least 30 minutes per day and can be worn for up to 8 hours per day.

Elevation

If you’re dealing with SI joint pain, you know how debilitating it can be. Here are the five best ways to find relief -Take some time off of your feet. Elevating your hips will give them time to heal 

  • Take over-the-counter medications like ibuprofen or acetaminophen for temporary relief from swelling and inflammation 
  • Get professional help: Contact your doctor if these  methods don’t work for you and see what other treatments they might recommend 
  • Stretch! Tight muscles in the pelvic area can contribute to SI joint pain. Get on your hands and knees and take some deep breaths in order to release tension.

Leave a Comment