Has anyone here ever had a Sacroiliac Joint issue?

Has anyone here ever had a Sacroiliac Joint issue?

I was squatting and had a pain on one side a few months ago. It turns out my Sacroiliac joint on the right side has jammed, which is causing my shit to be all out of alignment down there.

I've started PT and it's the basic core strengthening stuff. Apparently this will sort itself out and be back to normal after a few months... hopefully. There doesn't seem to be much that can be done to speed it along outside of core strengthening, posture and hoping for the best however?

Does anyone have experience with an injury like this? I honestly did not even know it was a thing until I had it. I'm not really sure if I'm glad it's this over a disk herniation or something like I was originally afraid of.

Ye m8 mine's been fucked for over a year. Originally happened due to a torn hamstring (didn't realise this for a long time) which caused the load to shift from hamstring to hip.

As you say, core strengthening and posture, but also make sure you work on lower back strength. For every lift, you want to consciously think about your entire back being ramrod straight, and keeping weight under control so that this is achieved with every lift.

My pain is brought on by back shifting from extended to flexed (or even straight to flexed) so maybe yours will be too.

Also you should be stretching. Adductors, abductors, flexors, hamstrings, QL and lats are really important in this context. Make sure you get them nice and mobile, both before and after. As with pretty much everything else, pain is your guide.

This.

ALSO LIFT THINGS LIKE A LIFTER OUTSIDE THE GYM! Remember to use a hip hinge and lift you'd lift in a gym when ur doing shit outside. That really helped me personally.

I might be a retard but I'm sure others deadlift 315+ with good form yet round their lower back to lift shit off the floor. Don't do that.

Yep. I talk about SIJD with a lot of individuals who have experience or are experiencing lower back pain. Commonly presents to the left or right of the spine, above the base of the hip or with sciatica-like symptoms.

Mine is alleviated by soft tissue work on the musculature attaching at the hip. The piriformis is particularly bad for me.

Also relief is fairly instantaneous unless you've experienced trauma or dislocation.

Mine is about 3 months old. My doctor initially told me basically "Just rest it and it'll be alright" and it never was, so I'm only a month and a half into actually having it diagnosed and working on it after I complained enough, the PT was the one that really identified it.

I haven't actually lifted since it happened. I've been afraid, and my PT has mildly discouraged it. Everything I've been doing has been core and trying to train myself to keep my back straight at all times, which is a bitch because my job involves a fair amount of lifting things.

I've had several day periods of no pain, but can trigger it seemingly randomly and it isn't screaming pain or anything, but it's definitely unpleasant.

I have very minor piriformis, only when it's particularly bad. My main thing is that the opposite back muscle will go to MAXIMUM ENGAGE over the course of the day, loosen up as I sleep and then repeat it the next day.

I'm not really sure where I'm at on relief. The thing is just 'stuck'. Like won't move. Still won't. I can reach back there and feel how my Sacrum is out of position slightly. I can even poke hard and find the exact point where it's stuck.

The whole thing began on, of all things, a 150lb warmup squat. I just suddenly couldn't go any lower, and now here I am. I'm considering going back to my doctor and asking him to send me to a specialist, but I'm not sure if that would change anything? I'm not exactly eager to have surgery or anything.

yeah I tried resting for ages, and it made the pain go away while resting, but as soon as I got back to lifting I was fucked again. The thing about SI joints is that you can fix it completely with the right cues, but getting your body to execute them feels impossible.

Long periods of inactivity don't tend to do a lot. You have to slowly get back into lifting and learn how to brace/maintain neutral back position.

I'll probably focus on core for a little while longer and then begin trying to do light lifting again.

Do you think that the more upright position of a front squat might be a better idea for trying to work this out?

I've been pondering a trainer to get everything ironed out perfectly.

Any recommendations on stretches?

Some people try to get a more upright position on FS by extending lumbar more. I wouldn't recommend trying to necessarily be more upright on anything, just trying to be straight-backed.

For hip flexors, try rear leg elevated split squats, focus on upright torso (straight up and down movement). For adductors, cossack squats. For abductors, hamstrings, and lats, anything will do. For QL, look it up on google and do the one where you're braced against a doorway (almost like you're going to do a human flag).

I also like to do one where I tuck my chin and slowly try to bring my head down while keeping hips straight. If you do it right, you feel it stretching the mid back.

I'll work on those, thanks. I've had enough of waiting for this crap to go away. Time to get to work on fixing it.

also buy a cheap foam roller or make one and roll out lower back as well as hip flexors, a week of that and i was didlly king again

You're not suppose to foam roll the lower back directly.

Man, that QL stretch is fucking amazing.

if you don't have proper core strength and you're lifting really heavy weights all your shit will get fucked up from the torque because your abs wont be able to brace your body

I have been suffering from this for a year now.it started with me thinking I herniated a disc deadlifting heavy because I cannot straighten my leg without pain shooting right in my lower back.chiro said it's an SI issue and didnt help at all,only cracked my joints twice a week. I really dont know how to solve this.cant deadlift or squat heavy becaise of it and the pain is worst in the morning,sometimes during the day I randomly feel stabs in my right SI joint. Any help,caladan/fellow anons?

I foam roll before every single workout. It does wonders for loosening up the piriformis when you hit it right.

how did you find out? I have pain on one side of my hip after squatting.

I went to a manual PT. Once they pointed it out, it was extremely apparent and made a lot of sense what happened. On mine at least I can feel where the Sacrum is extended a bit from where it should be since the joint is kind of cocked out of position. Yours may not be as bad.

Yours is the opposite of mine, but I'd definitely try a real doctor or at the least a PT.

I don't wanna jump to conclusions. I just feel pain in what feels like the hip socket, where the femur's head goes, and only in certain movements like spreading legs or standing with weight in one leg for too much time. I didnt squat for a week and it stopped but now it's back cause I squatted today. unrelated but if you know anything about back pain, I feel a stinging every once in a while and it feel almost like an itch in the skin sometimes, on lower back close to the spine on one side. got it picking up a dumbell like an idiot

I've had this SIJ for quite a few month, it's the fucking worst. I work a desk job and sitting feels like someone is stabbing my glute, some mornings I wake up at 5am from pain and cant fall sleep again.

I just want to end the suffering.

manual release doesn't really do shit in this case unfortunately, chiro is just taking your money

the shooting pain down the leg sounds like a herniation though, sounds like you might need a CT

pain right in the glute sounds unusual.
Have you tried stretching, bracing, etc. all mentioned above? What about a standing desk?

lay on the floor on your side, put one leg over the other, twist your arm the other way and focus on twisting your lower spine, don't force it and dont put a lot of pressure, breath and go slow, eventually it will crack and you will get relief

i have to do this 2-3 times a day, but i hurt my back in a car accident

im not saying this will fix your problem, but seeing your problem sounds similar to mine, it's worth trying, also try adjusting where you put your leg, sometimes if you extend it out further it will add weight to the twist and pop the joint easier

Ligamentous laxity

? I don't have that, my back is fucked from a car accident, not AIDS.

Twisting your spine is bad as fuck for you though.

nah, it's fine, i just crack it, no worse than what chiros do and as long as you dont force it i dont see the problem, it has not made my back any worse

it sounds like symptoms consistent with a herniated lumbar disc, specifically L5. core excercises take the pressure of the injury in both cases anyway. try switching to front squats instead of back, and sumo deadlift instead of conventional.

>pain right in the glute sounds unusual.
It's quite common. It's a p typical manifestation of sciatica.

I've popped mine in the past by pointing my feet outwards so they're in opposite directions (look up first position in ballet), then squeezing my glutes real hard. I liked that Kelly Starrett exercise where you lie on your back, squeeze a basketball between your knees and rock it back and forth, keeping the hips down. You can properly realign the whole thing if you do it with one knee higher or lower too.

Anyway, for everyone affected, look up SIJ and muscular slings. V interesting, lots of good (p)rehab strengthening exercises for these too. The book by Diane Lee has lots of great diagnostic tools that can also give you an idea of how to work on some of the issues.

For example, draw a straight line up the lumbar region of your back. Then record yourself from behind lifting one leg straight out off the ground. Many people with SIJ will find one side moves differently, with the lumbar spine bending to compensate for something else.

He's already had a diagnosis dr armchair.

Burning is typical of nerve damage/compression m80.

Got backpain on flexion often and I feel a lump on one side lads. Any ideas what it could be?

It could youneedtoseeadoctoritis.

i dont have any joint issues haha

I thought so

i have a very slight niggling pain at the back of my right hip socket i think, is this what it is? i don't feel it during squats deadlifts or any lift, only sometimes when walking/ started a week ago during warm up squats.

SI joints are almost every time solved with heavy squats with good form with belt. If you feel pain at the top of the glutes, try to roll it.

I was under the (limited) understanding that sciatica and SI joint dysfunction aren't the same thing; sciatica would more point to piriformis syndrome or a disc issue right?

This is exactly how my chiro popped me.
Sounds like disc,that's right,but I believe disc issues hurts a lot more.the pain is only in my lower back and my legs dont hurt.when I lift my right leg straight,pain stops me.when I lift my left leg straight,the very same pain is felt in the same place :my right SIJ area. During 7 years of lifting heavy I hardly stretched so I want to believe my chiro that this isn't a disc issue. Also my ability to raise my leg straight improves a lot after my workouts and after I get some blood flowing. To explain to you how I feel,leg extensions and leg presses(although less) give me pain in my lower back while deadlifts and squats don't.