14 Ways to Ease SI Joint Pain

The SI joint is the area between the Iliac bones in the pelvis area beneath the spine. They are often under a lot of strain and pressure caused by various types of movements and exercises.

If the joints become inflamed or swollen, the lower back and hips may become painful. Walking, sitting, and participating in physical activities may aggravate the issue. There are options for treating SI joint pain, but many of them are invasive and require surgery.

If the SI joint pain is not caused by a serious injury or condition and is mild, it may be treated at home. Here are a few ways to ease SI joint pain in the comfort of your own home. If these methods do not provide relief or if the pain becomes severe, you should stop home treatment and seek medical attention for a proper diagnosis. Doctors may recommend a specific treatment plan that can offer better results.

1. Cold and Heat Therapy

Cold and heat therapy are popular options for SI joint pain relief. This type of therapy can be done at home or in the office of a doctor or chiropractor. It involves treating the SI joint area with a cold compress first to help reduce swelling and inflammation around the joint. Next, heat is applied to help increase blood flow and soothe the sore muscles.

The combination of the heat and cold makes the muscle contract and relax easier too, so there is no cramping or spasms. You can do this at home with a cold compress and a hot water bottle, or you may prefer to have the treatment in the office of a professional.

The treatment is safe and noninvasive, so you can undergo it daily if needed. Most people do see an improvement in their pain after using the therapy for the first time, but the relief is often short-lived.