Sacroiliac joint pain

[Penguintears]

Just wondered if anyone has any tips for this and what works for them?

I've had it since Christmas and seen an osteopath who has helped but only slightly. I did a lot of gardening yesterday and now it's really painful. Not so bad just lying down but standing/walking/moving is really painful.

Not sure if there is anything I can do to help, and then thought someone on Mumsnet must have some advice...

Do you do any stretching? I have to do exercises involving stretching out the psoas muscle as I have a similar problem, and since I started them I'm so much better. Maybe you could explore stretching exercises for yourself?

Strength training. And keep at it. You need strong muscles to keep the joint stable. See a physio for some gentle exercises to start then start proper training when pain better.

getting heat on mine asap really helps. It seems to relieve the muscle tightening that follows a flare up. If I can I also lay down with a hot water bottle and get up every half an hour and walk about for a bit and do very gentle stretches for a day that really shortens the amount of time its bad for. Ibuprofen for a few days to try get the inflammation down. It’s such an awful pain. Hope you soon feel much better.

Thanks. Yes I found a psoas stretch on YouTube which seems to help and I do a lot of gentle yoga like Yin which involves long slow stretches.

I think I definitely need to do some sort of strength and stability exercises as it's much less painful when I use a support strap. Might have to spend even more money on seeing a physio then...

Thanks for the reminder about heat. I have a heated throw which is really relaxing. I also think I need to get up and move more often when I'm working as once I've sat at my desk for a while I look like an old woman when I get up, all hunched over and waddling!

I have some volterol gel but I'm not sure if it is doing anything as I can't really tell the difference. But because it comes and goes it's hard to tell if it would be worse without it.

Just bare in mind this can also be linked to a condition called ankylosing Spondylitis, if you start to experience back pain and stiffness please see your GP

Pilates is your friend.

I saw a physio who recommended stretching in the shower (if the cubical is big enough) or on the bath mat immediately after a bath or shower - means you are warm, so it's easier to stretch and hurts less.

Works for me - I've had random bouts of SI pain and sciatica and stretching daily in the shower seems to keep it at bay.

I've tried physio and then a chiropractor. Both suggested ice packs directly on the pain - the chiropractor even said as often as 10 mins each hour at first to give your body a chance to heal itself.

Definitely Pilates for longer term strengthening but ibuprofen in the meantime for pain relief if ice isn't enough.