Back Pain/SI Joint Relief

[kellsbelles]

Ive been having pretty bad SI joint pain on my left side since about 12 weeks. Has anyone found any relief or tips to help the pain? My midwife suggested a chiropractor but I have never been to one before and I am admittedly a little nervous about it. I'm also trying yoga and had a prenatal massage but neither seem to be doing much since the pain seems to be about the same

[achi]

I have been having the exact same issues for the last week or two. My friend, a physiotherapist came over last weekend and diagnosed that and then mobilized the area. The glute and piriforis muscles were super tight so she did some things to loosen them up. I was fairly uncomfortable for the rest of the afternoon but when I woke up the next day the pain was completely gone. I've had minor aches since then but as long as I'm doing regular stretches of the glute and hip muscles it stays away.

Definitely try a physio. Unfortunately, massage therapists won't do much solid release work around your pelvis during pregnancy so I'm not sure how much it would help. I would also get a foam roller and work on loosening up the muscles in your low back as well. It has really helped me.

[centralsquare]

SI pain is very common in pregnancy, and it can be debilitating. I empathize!

Have you tried an SI belt yet? This is a good one. smile.amazon.com/Serola-Sacroiliac-Belt-Medium-34-40/dp/B000NIFVLW/ref=sr_1_1?ie=UTF8&qid=1422641500&sr=8-1&keywords=sacroiliac+belt&pebp=1422641503593&peasin=B000NIFVLW

I would get multiple recs for a chiro. There are some great ones (I'm seeing a good one now); there are some terrible ones, like the one who herniated my disc by forcing an adjustment -- for which I ultimately had back surgery. Get recommendations/referrals. Talk to your midwife or doula, b/c they will likely know someone who they've sent multiple patients to.

Watch your movement patterns. It's best for the SI joint if you are moving symmetrically. For example, when getting out of the car, don't swing one leg out, then step out. Rotate your body 90 degrees, put both feet on the ground, tighten your abs, then stand up.

Good luck!

[achi]

Also, the figure four stretches have specifically helped keep things limber and relatively pain free.

www.vancouverchiropractic.net/Figure-Four-Piriformis-Stretch

[dearprudence]

I'm not sure if this is going to be helpful or not. I have a history of sciatica/SI problems (one seems to aggravate the other so they usually come paired together) so I was really concerned about it with my first pregnancy. I started doing prenatal pilates and never had any problems.

Now, I indicated this might not be helpful because this time around I've been doing prenatal pilates and still battling sciatica issues. So I'm not sure if it's the solution I used to swear by, but it's worth a shot.

I can also write up the SI joint exercises my physical therapist gave me (pre-pregnancy, but they're all prenatal friendly) if you think that might help.

[centralsquare]

I also had a history of sciatica/SI problems prior to pregnancy. Core strenghtening can definitely help, but it's needs to be deep core muscles (transverse abdominus), not the "six-pack" muscle, the rectus abdominus. No crunches past 1st tri, but you can do planks or prenatal pilates.

Be careful with the stretching and take it slowly. achi is right that the glutes often lock up, but it's precisely to counter the instability of the pelvis. Sometimes when you get a massage or stretch and they let go, it can actually make the pain worse or cause other muscles to tighten. Counterintuitive, I know.

You might also look for a good prenatal massage therapist. That's been very helpful for me.

[achi]

The same physiotherapist friend that treated me on the weekend recommends this website for core and pelvic floor strengthening exercises specifically for pregnancy and the post partum period.

mutusystem.com/pregnancy-resources.html

[kellsbelles]

Jan 30, 2015 13:14:18 GMT -5 centralsquare said:

SI pain is very common in pregnancy, and it can be debilitating. I empathize!

Have you tried an SI belt yet? This is a good one. smile.amazon.com/Serola-Sacroiliac-Belt-Medium-34-40/dp/B000NIFVLW/ref=sr_1_1?ie=UTF8&qid=1422641500&sr=8-1&keywords=sacroiliac+belt&pebp=1422641503593&peasin=B000NIFVLW

I would get multiple recs for a chiro. There are some great ones (I'm seeing a good one now); there are some terrible ones, like the one who herniated my disc by forcing an adjustment -- for which I ultimately had back surgery. Get recommendations/referrals. Talk to your midwife or doula, b/c they will likely know someone who they've sent multiple patients to.

Watch your movement patterns. It's best for the SI joint if you are moving symmetrically. For example, when getting out of the car, don't swing one leg out, then step out. Rotate your body 90 degrees, put both feet on the ground, tighten your abs, then stand up.

Good luck!

I may check out that SI belt. Ive read a few recommendations online for that. Yikes on the herniated disk! How is your back now? Thats one of my biggest chiro fears is making the problem worse or creating a new one. My husband is actually a spine surgeon go figure and said to check them out since nothing else is working but be careful. I got a recommendation from my midwife and doula so I may try like one visit and see how it goes. Ill keep those moment suggestions in mind as well thanks

[kellsbelles]

Jan 30, 2015 13:19:33 GMT -5 dearprudence said:

I'm not sure if this is going to be helpful or not. I have a history of sciatica/SI problems (one seems to aggravate the other so they usually come paired together) so I was really concerned about it with my first pregnancy. I started doing prenatal pilates and never had any problems.

Now, I indicated this might not be helpful because this time around I've been doing prenatal pilates and still battling sciatica issues. So I'm not sure if it's the solution I used to swear by, but it's worth a shot.

I can also write up the SI joint exercises my physical therapist gave me (pre-pregnancy, but they're all prenatal friendly) if you think that might help.

I would LOVE to hear what exercises you got if you wouldnt mind. I will try anything to help thank you so much I was doing pilates pre-pregnancy and then stopped. I almost wish I would have stuck with it but I ended up keeping up with my barre classes instead so Im still doing lots of core and planks etc. 

[kellsbelles]

Jan 30, 2015 13:34:25 GMT -5 centralsquare said:

I also had a history of sciatica/SI problems prior to pregnancy. Core strenghtening can definitely help, but it's needs to be deep core muscles (transverse abdominus), not the "six-pack" muscle, the rectus abdominus. No crunches past 1st tri, but you can do planks or prenatal pilates.

Be careful with the stretching and take it slowly. achi is right that the glutes often lock up, but it's precisely to counter the instability of the pelvis. Sometimes when you get a massage or stretch and they let go, it can actually make the pain worse or cause other muscles to tighten. Counterintuitive, I know.

You might also look for a good prenatal massage therapist. That's been very helpful for me.

The girl I had do my last massage claimed to be but she was so rough with me doing deep tissue I never asked for I was bruised and sore the next day. It was awful! I got a rec for a great lady who specializes in prenatal so I think I'll give her a try next time.

[achi]

Jan 30, 2015 13:19:33 GMT -5 dearprudence said:

I can also write up the SI joint exercises my physical therapist gave me (pre-pregnancy, but they're all prenatal friendly) if you think that might help.

I would also be interested in seeing these!

[bk1]

I hope you get to feeling better. 

I have been having some pains during pregnancy and I do go to a chiropractor. I started seeing him a couple years ago though, so before I was ever pregnant. It's been a huge help for me.

[dearprudence]

* So my favorite is the leg hang.
- basically you sit or lie on a flat surface, like a counter or potentially your bed (counter is better I think) with the affected leg (your left) hanging off. Letting the weight of gravity pull it down.
- Mine also recommended doing this in the pool on a raft (I think I used an inner tube, but same idea) with one leg/hip elevated on the raft, the other hanging down into the pool.
- During therapy she'd also hook me to this machine which pulled down on my affected leg. Sometimes I'd have DH try this at home, but I would never recommend someone doing that - I'm sure it's all kinds of unsafe, but for those really painful days this sometimes helped. Of course, I was on my stomach, so probably wouldn't work during pregnancy anyway).

*Hip walk - I don't know the actual name for this, but basically you're going to stand with feet together and raise one hip, then lower, then the other hip, and lower. You kind of move forward with each lift, which is why it's a "walk."

*Hip Adduction - like on the back supporting your upper torso with your elbows (so you're not flat on your back... if that makes sense). Bend your knees so your feet are flat on the floor. Place a pillow between your knees and press inward on the pillow.

*Knee twists- as long as you're on your back with your knees up, slowly rotate them across and towards the ground keeping your torso pointed up (so don't turn onto your side as you bring your knees across). Bring them back to center and repeat on the other side.

[estrellita]

My Snoogle helped with my back and most of my hip pain. I was using a body pillow until then but it was kinda flat. Now I can't get as comfortable with it, but I'm pretty sure I've hit the "no comfortable positions to sit or sleep" stage.

[centralsquare]

My Snoogle caused my pubic pain. I stopped using it and it's been much better.

[pinkpeony08]

I had terrible SI joint pain that morphed into just general low back pain. I saw a physical therapist, which made a HUGE difference. I only had to go 3 times. She taught me some exercises after determining which specific muscles were weak (may be different for you than someone else) and then did massage as well. I also sleep with a body pillow, which the physical therapist encouraged- under my belly, between my knees and between my ankles. I am now just a little stiff when I wake up in the morning, but for the most part I feel back to normal. After more than a month of pain. Highly recommend it! My OB gave me the referral.

[sarahsas]

I had about a week of it when I was closer to 20 weeks - my formula was heating pad, tylenol and prenatal massage. It went away and hasn't come back - I added prenatal yoga in after it went away too, which I think has helped!

[sjh722]

Several posters on MMM have had success with Webster technique chiros. I'm really hesitant of them too, since I've had back surgery before.

My pain is nearly debilitating right now (I couldn't bear weight on my leg several times this week without severe nerve pain) - I think mine is slightly complicated by my pre-existing back problems, but I'm trying physical therapy. I have an appointment on Monday and am really hoping it helps.

A lot of people like the support belts, too - I tried it and it seemed to press on something and make the pain a lot worse, but I think that's the exception rather than the rule.

[rugbywife]

I love my chiro for my SI joint pain - just saw her yesterday for it. This is the first time I had to go this pregnancy but I went several times last pregnancy and in between the two.

My doc has a pregnancy table so that helps. Yesterday she heated the area, did some active release (massage essentially), adjusted me, then I had 10 minutes with the tens machine and then she taped me up.

I am still hurting but that is because of the muscle pain from 2 days of horribly tense muscles. The actual acute pain from being 'out of place' is gone.

[smiledamnit]

Jan 31, 2015 5:02:57 GMT -5 sjh722 said:

Several posters on MMM have had success with Webster technique chiros. I'm really hesitant of them too, since I've had back surgery before.

My pain is nearly debilitating right now (I couldn't bear weight on my leg several times this week without severe nerve pain) - I think mine is slightly complicated by my pre-existing back problems, but I'm trying physical therapy. I have an appointment on Monday and am really hoping it helps.

A lot of people like the support belts, too - I tried it and it seemed to press on something and make the pain a lot worse, but I think that's the exception rather than the rule.

A little late to this, but I just went for my first visit ever to see a chiro, at the recommendation of my OB, because the lower back/hip pain has become so bad. Granted I'm only 2 hours out from the appointment, but it was wonderful!! He does the webster technique noted above, which was specifically developed for pregnant women to establish balance in the pelvis and reduce undue stress the uterus and supporting ligaments. I also found a fantastic prenatal masseuse, so hopefully between the two I'll finally find some relief.


Good luck!