SACROILIAC (SI) JOINT DYSFUNCTION during pregnancy
Sacroiliac (SI) Joint dysfunction often manifests as pain in the posterior pelvic area, typically on one side. The pain can range from chronic and dull, to sharp and shooting, sometimes radiating down the leg to the knee. Often that pain is worsened when doing an activity on one leg (like walking, stair climbing, etc.).
We have two SI joints (a left and a right) located in the posterior pelvic area between the sacrum and the ilium bones (that is where the name sacroiliac joint comes from). The SI joints help to resist anterior pelvic tilt. During pregnancy, we can add extra stress to the joints due to increased anterior pelvic tilt, hormonal changes that lose the ligaments of the pelvis, and also increased body weight putting more force through the pelvis.
How to prevent SI joint dysfunction?
There are ways to prevent SI joint dysfunction and the most important factor is to watch out for your posture and practice natural alignment. It also helps to develop strong core muscles of your diaphragm, transverse abdominis, and pelvic floor with breathing exercises and pelvic floor exercises. Working on strengthening your glutes also helps to support pelvic stability.
How to manage SI joint dysfunction?
If you are already experiencing SI joint dysfunction there are ways to manage it:
Avoid doing exercises with single-leg movement such as lunges. Rather focus on moves where the weight is even on both legs.
Avoid deep one-leg stretches like pigeon pose or sitting crossed-legged.
Using a pelvic support belt can help reduce the pain because it supports the SI joint
If the pain is severe go and see a physical therapist.
Note that since this is joint pain, not in the muscles it is important to work on strengthening exercises instead of stretching them. Strengthening it will help with improving your stability which should decrease the pain. Withsara offers a variety of classes that are safe to do if you have SI joint dysfunction and are carefully demonstrated in order to work safely through the exercises.
Hi! I'm Sara, the founder of Withsara. I have been a fitness group instructor, Barre teacher and Yoga teacher for over 10 years. I am also a certified Nutritional Health Coach from IIN in New York, USA.
After giving birth to my two beautiful daughters, I have had to build up my body twice after my pregnancies. With my experience, I have created a workout that is a great combination of low impact, functional movement, pilates, barre, and yoga. It builds up deep core strength, creates sustainable and lasting change, relieves physical tension and mental stress, and gives you an overall healthier and happier body.
