{"id":7680,"date":"2019-07-02T05:19:02","date_gmt":"2019-07-02T05:19:02","guid":{"rendered":"https:\/\/simplyhealth.today\/?p=7680"},"modified":"2021-04-19T14:38:42","modified_gmt":"2021-04-19T14:38:42","slug":"14-things-to-avoid-with-si-joint-dysfunction","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/14-things-to-avoid-with-si-joint-dysfunction\/","title":{"rendered":"14 Things to Avoid With SI Joint Dysfunction"},"content":{"rendered":"\n
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The SI joins, or sacroiliac joins are found between the iliac bones and other soft tissue. They are found at the top of the buttocks and near the bottom of the spine on each side of the body. <\/p>\n\n\n\n

A lot of things can cause SI joint dysfunction, including overuse and injuries. Sometimes something as simple as twisting to one side to quickly can cause SI joint problems. SI joint dysfunction can be severe and make it hard for people to move around properly. There are many activities and exercises that can aggravate the condition and make the pain worse. <\/p>\n\n\n\n

Once a person has problems with their SI joints, it is often reoccurring. It can take many months for a person to recover from SI joint injuries and in some cases, surgery is needed. If you are suffering from SI joint dysfunction, you should be sure to avoid these eight activities. <\/p>\n\n\n\n

1. Sit-Ups<\/strong><\/h3>\n\n\n\n

Sit-ups are a lot like crunches, and they allow you to work out your stomach and core muscles to get a trim and slender appearance. While the goal may be to work out your stomach muscles and abs, but you still use your lower back muscles <\/a>and ligaments to complete the motion of a sit-up.\u00a0<\/p>\n\n\n\n

You also risk the chance of misaligning your spine while doing sit-ups, which can cause even more problems for your lower back. The pressure and strain on the lower back muscles during set up can be enough to cause SI joint dysfunction. If you already have problems with your SI joint, it can make those problems much worse. <\/p>\n\n\n\n

Sit-ups just aren\u2019t worth the problems that can cause someone with SI joint problems. You may have to find other exercises that can help you tighten your core with less resistance and pressure on the lower back.<\/p>\n\n\n\n\n\n\n\n

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2. Lifting<\/strong><\/h3>\n\n\n\n

Weightlifting <\/a>can help improve muscle strength, and many people think it can actually help make the muscles around the SI joint stronger, so they can offer more support. This may be true, but you would need to strengthen these muscles before you suffer from an SI joint problem. Once the SI joint is not functioning properly, it\u2019s too late to strengthen the muscles.\u00a0<\/p>\n\n\n\n

The strain from the weight can make the SI joint dysfunction worse and even cause severe problems. It can take several months to recover from an SI joint injury caused or aggravated by heavy weight lifting. The body uses a lot of muscles and ligaments to life weights, including those in the lower back. <\/p>\n\n\n\n

Even if you are focused on your arms and legs, you may be using the lower back muscles without realizing it. This can easily aggravate the SI joint and make any existing conditions much worse.<\/p>\n\n\n\n\n\n\n\n

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3. Crunches<\/strong><\/h3>\n\n\n\n

Crunches <\/a>are a good way to work out to abdomen and core muscles, and many people do them to get a slimmer physique. They are also a convenient exercise because you can do them almost anywhere. While crunches do work out the stomach muscles, they also work out the lower back muscles.\u00a0<\/p>\n\n\n\n

Every crunch pulls on the lower back muscles and has the potential to cause or aggravate an SI joint problem. Crunches require the lower body to come up off the ground, and this can put a lot of pressure on the sacroiliac joint and supporting ligaments. It can lead to sudden and severe pain during the crunch or more chronic and deeper pain after. <\/p>\n\n\n\n

It can take months to recover from a torn ligament or an SI joint injury. There are other exercises that can help you get in shape and tone your body without harming your SI joint.<\/p>\n\n\n\n\n\n\n\n

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4. Cycling<\/strong><\/h3>\n\n\n\n

Cycling <\/a>is a great way to lose weight, and that can help improve SI joint dysfunction. Unfortunately, cycling can also aggravate SI joint problems. Cycling requires the lower back to be stretched forward and to constantly move as you pedal. That can put a lot of wear and tear on your SI joint and cause a lot of pain and inflammation.\u00a0<\/p>\n\n\n\n

Some people think that since they don\u2019t experience any lower back pain while cycling that it won\u2019t hurt the joints. Most people don\u2019t feel the consequences of cycling until a few days later. Once the muscles have relaxed, and the body is no longer pushing to get through the exercises, they will feel pain. <\/p>\n\n\n\n

If you are hoping to lose weight and are looking for a way to exercise that won\u2019t hurt your back, talk to your doctor or a physical therapist about your options that may be better suited for someone with SI joint dysfunction. <\/p>\n\n\n\n\n\n\n\n

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5. Squats<\/strong><\/h3>\n\n\n\n

A lot of people do squats as a way to strengthen their legs and thighs. While it\u2019s very effective for these areas, it also takes a huge toll on your lower back. Your lower back muscles are used to help you squat, and if you have an SI joint problem, squats could make it worse. <\/p>\n\n\n\n

Squats can also damage the ligaments around the SI joint, which can put even more pain and pressure <\/a>on the area. Some people experience acute pain while trying to squat, and others will not feel any pain until they finish. Squats can also be the cause of SI joint dysfunction, especially if a person squats with heavyweights.\u00a0<\/p>\n\n\n\n

The weight and repetitive movements can be too much for the joints to handle. If you are experiencing any type of lower back pain, it\u2019s a good idea to avoid squats and any other exercise that may require repetitive movements like squatting.<\/p>\n\n\n\n\n\n\n\n

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6. Lunges<\/strong><\/h3>\n\n\n\n

Lunges <\/a>are a good way to strengthen the muscles in your legs. They are also a low-impact exercise that almost anyone can do. If you have an SI joint problem, you shouldn\u2019t be doing them. The lunges require stretching around the SI joint and can cause the muscles and the ligaments to tear.\u00a0<\/p>\n\n\n\n

This will make the area around the SI joint weaker and put more strain on the area. The repetitive movement of lunges can also lead to inflammation. If you have minor lower back pain, you may be able to get away with slight lunges that do not stretch the back too far. In most cases, the risks of aggravating an existing SI joint dysfunction outweigh the benefits of the lunges. <\/p>\n\n\n\n

They just aren\u2019t worth it. If you need to stretch or work out your legs, talk to a personal trainer about other options that won\u2019t hurt your back.<\/p>\n\n\n\n\n\n\n\n

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7. Running<\/strong><\/h3>\n\n\n\n

While running may not require you to do a lot of twisting, it can still aggravate an SI joint problem. When you run, your body jerks from side to side. It may not be noticeable to you at the time, but it can make your SI joint pain worse. <\/p>\n\n\n\n

Some people do experience pain while running, and others only feel it when they have finished and are resting, or even the day after a run. Running requires the use of many joints in the body, including the SI joint.\u00a0 It can lead to inflammation and pain around the joint and even stiffness<\/a>.\u00a0<\/p>\n\n\n\n

Some people are able to do light jogging with SI problems, but in most cases, doctors recommend that they abstain from anything that has the possibility of making the joint problems more severe. There are other forms of exercise that are lower impact and safer for people to do than running.<\/p>\n\n\n\n\n\n\n\n

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8. Golfing<\/strong><\/h3>\n\n\n\n

Golf may be a calm and relaxing sport that doesn\u2019t require a lot of fast-paced movements, but it can still cause problems for someone with an SI joint dysfunction. When you swing a golf club, you move your hips and twist your back. This is the worst movement a person with an SI joint problem can make. <\/p>\n\n\n\n

Golf requires you to make this same movement over and over again, and that can be too much on the joints<\/a>. When the joints are aggravated, they become sore and inflamed. This can cause immediate pain or pain that appears a few hours after the activity.\u00a0<\/p>\n\n\n\n

Even if you have minor lower back pain, it\u2019s not a good idea to participate in golf. Some people who have played golf for years have found that it has led to an SI joint dysfunction. If you are worried about playing golf with back pain, talk to your doctor to find out if it\u2019s okay.<\/p>\n\n\n\n\n\n\n\n

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9. Contact Sports<\/h3>\n\n\n\n

People who are dealing with SI joint dysfunction should avoid training and competing in contact sports. Contact sports like football and basketball involve rotation of the hips into compromising positions. If the affected individual experiences impact while in motion, it may result in a severe injury to the hip joints.<\/p>\n\n\n\n

Patients that experience an injury may take longer to recover than other people with a healthy hip structure. During this time, they need to rest as much as possible. After recovering from the injury, the affected individual requires physiotherapy to return range of motion to the hip joints.<\/p>\n\n\n\n

Avoid training and competing in contact sports, and take up other forms of exercise <\/a>that will strengthen your hips, such as yoga. Yoga helps to stretch the tissues and muscles controlling the hip joint. This type of activity increases the range of motion in the hips while reducing inflammation of the ligaments.<\/p>\n\n\n\n\n\n\n\n

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10. Avoid Asymmetric Yoga Poses<\/h3>\n\n\n\n

While yoga <\/a>is a fantastic form of exercising, it does have its limitations for people that are dealing with SI. If you are feeling the effects of pain in the SI joint, then avoid warrior poses, lunges, side bends, and side planks. These positions place additional pressure on the SI joint, resulting in an increase in pain symptoms and a loss of range of motion in the hip joint.<\/p>\n\n\n\n

You must avoid all twisting motions in your yoga class. Explain your condition to your yoga instructor, they will offer you advice on which poses to avoid, and those you need to focus on to build strength in your hips. Your yoga instructor has a wealth of knowledge on how the body works in motion and during the time under tension. Don\u2019t be afraid to ask them for advice.<\/p>\n\n\n\n

If you\u2019re avoiding the asymmetrical poses, and you\u2019re still experiencing symptoms of pain in your SI joint, then stop doing yoga. Visit your doctor for an X-ray or MRI of your hips. The doctor will be able to tell you the extent of the damage, as well as what you can do to reduce the pain symptoms.<\/p>\n\n\n\n\n\n\n\n

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11. Avoid Wide-legged Yoga Poses<\/h3>\n\n\n\n

We just discussed how yoga could be beneficial for helping you deal with the effects of SI dysfunction. We also mentioned that you need to avoid asymmetrical poses. People who are dealing with severe cases of SI dysfunction should avoid wide-legged yoga poses as well. Wide-legged poses separate the hips and place pressure of the SI joint. <\/p>\n\n\n\n

Poses like the fold and goddess, or the horseman\u2019s pose are classic examples of poses that will exacerbate the symptoms of pain associated with SI joint dysfunction. If you notice the pain during your workout<\/a>, ask your yoga instructor for advice. Sometimes the patient has poor form, and by correcting their posture, they no longer feel any pain symptoms.<\/p>\n\n\n\n

The further apart that your legs spread the more that the upper part of the ilium moves inward. As a result, the movement may compress the upper region of the SI joint, causing symptoms of pain in the affected individual.<\/p>\n\n\n\n\n\n\n\n

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12. Hip-Flexor Strengthening<\/h3>\n\n\n\n

The hip flexors are strong tendons <\/a>that connect your hips to the lower back and legs. These bands of fibrous tissue are responsible for maintaining the range of motion in your hips. The hip flexors also play a significant role in keeping your posture. People who are dealing with SI have shortened hip flexors.\u00a0<\/p>\n\n\n\n

Patients with short hip flexors find that the tendons pull the hip forward, resulting in a forward-tilt in the hips that produce a scooped look to the lower back. Patients who are dealing with this condition may find that they start to develop lower back pain when sitting or standing for extended periods. If left undiagnosed and untreated, the symptoms of pain caused by shortened hip flexors can result in severe amounts of pain that reduce the range of motion in the hips. Spend a few minutes stretching the hip flexors in the morning to reduce your symptoms of pain associated with SI joint dysfunction.<\/p>\n\n\n\n\n\n\n\n

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13. Take the Elevator<\/h3>\n\n\n\n

Patients who are dealing with the onset of SI joint dysfunction need to rest their hips. Taking unnecessary strain <\/a>on the hips while coping with the condition will exacerbate the symptoms of pain and inflammation associated with the situation. One of the most common forms of exertion that cause further damage to the hip joint is walking up flights of stairs.<\/p>\n\n\n\n

We aren\u2019t talking about the stairs to the second landing of your home. Walking up three or four flights of stairs on your way to the office or the gym could be causing inflammation of the SI joint. Patients who are dealing with the effects of the condition should consider taking the elevator. While it may seem like this is the lazy person\u2019s option, it will save the extra strain on your SI joints, and reduce your pain symptoms.<\/p>\n\n\n\n

Always be careful when exerting your body. Patients with SI joint dysfunction should get advice from their doctor and physiotherapist about which situations they should avoid in their daily life.<\/p>\n\n\n\n\n\n\n\n

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14. Always Treat an Injury<\/h3>\n\n\n\n

Patients who are dealing with the effects of SI joint dysfunction should listen to the advice of their doctor and physiotherapist<\/a>. Your medical team will provide you with insight on what activities are safe, and those that could potentially cause you further injury \u2013 such as walking up three or four flights of stairs.\u00a0<\/p>\n\n\n\n

If you do experience further injury to the joint, you must follow up with your medical team. Even a small injury to the SI joint could undo all of your recovery efforts. It doesn\u2019t take much to injure the affected area. Another injury could end up causing the need for surgery. Always reach out to your doctor or physiotherapist for a consultation after sustaining further damage. By doing so, you limit the amount of strain on your body and speed up the healing process.<\/p>\n\n\n\n

If left untreated, the symptoms of SI joint dysfunction can dramatically increase after sustaining an injury to the affected area.<\/p>\n\n\n\n\n\n\n\r\n

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