Dealing with SIJ syndrome

It is a very sturdy joint that moves very little, and the exact reason for pain here is still under debate - but it can be identified and managed.

SIJ Syndrome often shows as pain in the lower back, to the side of the coccyx. It most commonly affects one side at a time.

The pain can feel very localised, sometimes a ‘pinching feeling’, but it can also radiate around the buttocks area on the same side, feeling more achy, tight, warm or even numbness, or pins and needles.

The injury can be aggravated by extending the back, such as leaning backwards or going into a back bend, as this compresses the joint, causing the irritation to show itself.

Other movements such as standing on one leg, rotating towards the affected side, or walking can also aggravate it, depending on how severe the injury is.

People often complain of the area feeling ‘compressed’ or ‘stuck’. This may cause you to want to move in the opposite direction, or even feel the urge to click the joint to try and relieve it.

If you have any concerns about pain in this area I recommend going to see a health care practitioner, especially if you are experiencing any of the neurological symptoms, such as numbness or pins and needles.

Very often SIJ Syndrome is associated with weakness in the buttocks, or glute muscles, so this is a really good place to start managing it!

Simple strengthening exercises, such as glute kickbacks and glute bridges, can be done in a non-aggravating way, usually by making the movement smaller.

Balancing on one leg is also a great way to get the glutes working.

Stretching out the opposite way can also be relieving, like leaning forward to touch your toes, no matter how far away you might be!

This can help open the joint in a different way, and help ease your symptoms.

Stretching out your glute muscles can again help ease the compression or stuck feeling, either giving you some immediate relief or helping to reduce the symptoms over time with some consistent stretching.

Additionally, you may find that having manual therapy (manipulating muscles and joints) helps reduce your symptoms.

Manual therapy is usually a short-term solution to help reduce your pain, so that you can get on with your rehab more comfortably. It could be getting a massage or having some in your sports therapy sessions.

It is vital that you involve the strengthening element of rehab, rather than just focussing on the shorter-term benefits of stretching and manual therapy. By strengthening the muscles around the SI joint, you will be helping reduce the risk of this injury recurring in the future.