Health, Beauty and Fitness

Health, Beauty and Fitness Everyday Yoga for Everyone

THE LITTLE KNOWN SECRET TO LOWER BACK PAIN

One Sunday morning, I woke up to a groaning pain radiating from my lumbar region. The pain went around the hips and down the outside of my left thigh. I could hardly get out of bed. Fast forward ten days later, and I am now (gratefully) pain free. It turns out that I was suffering from an underdiagnosed condition called sacroiliac joint instability. The SI joints lie between the sacrum and the ilia—the large hip bones like the ears of an elephant. The SI joints connect these bones to the sacrum at the base of the spine. Even though they cause up to 15% of lower back problems, SIJ issues are difficult to diagnose. An ‘adjustment’ may offer only temporary relief and might even make the condition worse. This is because the problem is not that the SI joint is too fixed or rigid but that it is too unstable. SIJ instability occurs when the ligaments that connect these joints get stretched from overuse or trauma. These ligaments act as the body’s shock absorbers and they carry the entire weight of the body. If they become destabilized (hypermobile), other muscles try to compensate. This is why the pain of SIJ issues can transfer almost anywhere: hips, thighs, neck and shoulders, and can even cause headaches. Some people can pin-point a specific central pain point which is classically one side of the rear-most point of the pelvic bone above the buttock, felt as a small bony protrusion. One simple way to check if your lower back pain might be SIJ-related is to tie a long scarf firmly around your hips. If you feel immediate relief, then this might be what’s been troubling you. A common cause of SIJ issues is misjudging a step down off a curb causing a sudden, hard impact. Activities that can exacerbate SIJ issues are: prolonged sitting or standing, walking upstairs, turning in bed, leaning forward, twisting, and carrying forward weight. Here are the four main interventions that worked for me. 1. Rest. Stop your exercise routine and do only the prescribed exercises. And even though this feels like what you need, DON’T STRETCH.

by Rebecca Novick 2. Targeted SIJ Exercises (look up Dr. Brant Peterson at Positive Motion Chiropatric on Youtube). These include horizontal hip-stacked leg lifts, clamshell exercises, core work and isometrics. I did these exercises first thing in the morning and last thing at night and they really do work. 3. Targeted cold water therapy. After taking your usual hot shower, hold a cold shower spray on each hip and on the lower back (one minute each place). Cold water is a natural anti-inflammatory and its effects last well into the day. 4. Sacroiliac belt. You can order these online for about 30 euros. As soon as I put mine on I felt enormous relief. It helps to stabilize the joints so you can begin to heal. There are also supplements such as Glucosamine and Chondroitin. I encourage you to work with your own chiropractor or health professional for proper diagnosis and resolution. Respect yourself, explore yourself. Rebecca

For info on private classes and courses, please email rebecca@yourgroundyoga.com