Sacroiliac (SI) joint pain affects nearly half of people who become pregnant, and it’s not a surprise considering all the rapid changes that mostly bear an effect on your lumbar spine and hips. The SI joint connects your pelvis to your lower spine, and the physical demands of pregnancy often lead to irritation or pain in this area.
So if this pain arises, it’s certainly normal, even though it deserves attention and treatment to prevent the pain from becoming debilitating.
Causes of SI joint pain during pregnancy
SI joint pain develops during so many people’s pregnancies due to the incredible physical and hormonal changes that come with carrying a child. Some of the biggest factors that lead to SI joint pain include:
Hormonal changes
During pregnancy, your body increases the production of the hormone relaxin, which helps loosen your ligaments in preparation for childbirth. While this is essential for the childbirth process, it can make your pelvis less stable, leading to pain and discomfort as certain joints and ligaments become hyperextended or pick up unexpected pressure.
Weight and Postural Changes
As you’re likely well-aware, the growing weight of your baby shifts your center of gravity forward, placing additional, somewhat sudden pressure on your pelvis and lower back. This shift can irritate the SI joint and the surrounding area.
How to treat SI joint pain pregnancy
Whether you’re looking for ways to prevent the worst aches and pains of an upcoming trimester or are currently experiencing them, you don’t need to simply accept weeks or months of discomfort. There are many ways to reduce SI joint pain while pregnant—from simple at-home remedies to professional treatments.
At-home care for sacroiliac pain during pregnancy
- Apply heat or cold: A heating pad or a cold pack can help soothe inflammation and provide temporary relief. Use heat for stiffness and cold for swelling or sharp pain.
- Rest and elevation: Avoid standing or sitting in one position for long periods. If the pain flares up, lie down and slightly elevate your legs to relieve pressure on your pelvis.
- Support belts: Maternity support belts stabilize your pelvis and help distribute weight evenly, reducing the strain on your SI joint.
- Modify activities: Avoid repetitive motions or prolonged standing and always practice proper posture while sitting or walking.
Professional treatment options
A physical therapist trained in women’s health and pelvic pain is your best resource for finding natural, evidence-based relief from the pain that’s radiating through your pelvis and hips.
A physical therapist like the pelvic health clinicians at Excel will meet with you one-on-one to determine the best recommendations for your experience of SI joint pain as well as your preferences for treatment.
Generally, pregnancy physical therapy treatments involve modalities such as:
- Gentle stretches: Simple movements like cat-cow poses or seated forward bends can help stretch tight muscles in your lower back and hips.
- Stabilizing exercises: Strengthen the muscles that support your SI joint, such as your core and glutes, with exercises like pelvic tilts or bridges.
- Pelvic floor training: Physical therapists often include pelvic floor exercises in treatment plans, including but not limited to Kegels, to improve overall pelvic stability.
- Low-impact movements: Activities like swimming or prenatal yoga can relieve pain while making your joints more limber.
Postpartum treatments for SI joint pain
Even after giving birth and recovering, many people continue to have lingering SI joint pain. While your body begins to realign itself postpartum, full recovery can take time, rest, and special care.
Extra or continued care during the months after giving birth can prevent chronic pain from setting in, help counteract unhelpful postures, and provide a sense of progress that can be so helpful during that time.
Examples of extra care postpartum include:
- Pelvic stabilization exercises: Movements that re-engage and strengthen your pelvic floor and core muscles can help stabilize your SI joint.
- Manual therapy techniques: Licensed professionals can use hands-on manipulation to restore balance and function to your pelvis and SI joint.
- Supportive braces or belts: These can offer extra support during the early postpartum period when your body is still healing.
Start on the path to lower back and hip pain relief today
Whether you’re currently pregnant or are navigating postpartum recovery, SI joint pain can be overwhelming. But you don’t need to go through this alone. There are experts nearby who can help you understand your pain and take active steps toward finding relief both now and in the future.
Learn more about pregnancy physical therapy options by calling an Excel clinic near you or by requesting an appointment online today.
