SI Joint Struggles

           If you experience lower back pain, a painful SI joint might by the cause of the issue. But what exactly is the SI joint?

            SI is short for sacroliliac, which refers to the connection of the sacrum and the right and left iliac bones. The sacrum is at the lower portion of the spine and the iliac bones help make up the pelvis, so the SI joints connect the spine to the pelvis. Generally there is not much motion at these joints, but there can be large amounts of stress placed on them. This can lead to wearing of the cartilage at the SI joints and potentially be responsible for the mechanical low back pain you may be experiencing.

            There may be other symptoms than low back pain that accompany SI joint dysfunction. For example, pain may also be experienced in the buttocks. It may only exist on one side of the body as well. Pain can radiate all the way down the leg, or it may radiate into the groin area. These symptoms may make it difficult to sit, especially in a flat chair.

            Many factors can cause SI joint pain. Pregnancy is one of the well-known causes for women with SI joint dysfunction. Individuals who have one leg shorter than the other may also be at a higher risk for this pain due to the abnormal alignment of bones and joints. Arthritis and injury to the joints are two other contributing factors to SI joint pain. Although this type of pain may result from various occurrences, sometimes there simply is no explanation for the dysfunction.

            Whatever the cause of pain may be, it is beneficial to get it treated. Treatment may be surgical or nonsurgical, depending on the degree of the dysfunction at the joint, and rehabilitation should occur. If the joint is limited, therapists will likely work to provide more motion in the area to provide relief and improve flexibility. On the other hand, if the joint has too much mobility, you probably need more help stabilizing it. 

Diaphragmatic Breathing

The diaphragm is the large muscle located at the base of your lungs and above the stomach cavity. It is considered to be the most efficient muscle of breathing and is assisted by movement of the abdominal muscles in order to push air out of the lungs. However, when there are certain issues with the lungs the diaphragm may be have limited power, which may require the chest and neck muscles else to work harder than normal. Here are some tips from the American Medical Student Association on how to focus on breathing more efficiently through diaphragmatic breathing:

• Place one hand on your chest and the other on your abdomen. When you take a deep breath in, the hand on the abdomen should rise higher than the one on the chest. This ensures that the diaphragm is pulling air into the bases of the lungs.
• After exhaling through the mouth, take a slow deep breath in through your nose imagining that you are sucking in all the air in the room and hold it for a count of 7 (or as long as you are able, not exceeding 7).
• Slowly exhale through your mouth for a count of 8. As all the air is released with relaxation, gently contract your abdominal muscles to completely evacuate the remaining air from the lungs. It is important to remember that we deepen respirations not by inhaling more air but through completely exhaling it.
• Repeat the cycle four more times for a total of 5 deep breaths and try to breathe at a rate of one breath every 10 seconds (or 6 breaths per minute). At this rate our heart rate variability increases which has a positive effect on cardiac health.
• This exercise should be done once or twice a day at first, but the more you become accustomed to it you may do it several times each day.

Diaphragmatic breathing helps strengthen the diaphragm, decreases the work of breathing by slowing your breathing rate, improved stamina in both disease and athletic activity, and stimulates the relaxation response that helps result in less stress and tension. It is an excellent technique to help you reach a greater sense of overall wellness. 

Fascia Health

Fascia is the layer of collagenous, soft connective tissue that surrounds muscles, groups of muscles, blood vessels, and nerves. It binds some of these structures together, allows others to slide and glide against one another with minimal resistance, and transmits movement from muscles to bones. The fascial tissue is becoming known to have its own contractile properties and playing a much more vital role in motor control due to its composition of fibroblasts and nerve receptors. Essentially fascia is the fibrous network that holds us together, and it is important that we take care of it. 

Fascia training can lead to better performance and less injury

The Fascial Abrasion Technique (FAT-Tool) is a technique used in conjunction with other treatments including exercises to facilitate re-patterning of the tissue. It helps decrease congestion in tissue due to lymph and blood flow issues. This technique also increases motor control by stimulating various receptors which will help to create stability and strength in the area.

Contact us today to learn more about this type of treatment!

Do Away With Pain!

Pain can be more than just a physical discomfort; it may be detrimental in a variety of ways, for it can affect functional, emotional, and psychological aspects of your life as well. Depression, anxiety, or irritability may result depending on the level of pain. One can benefit from pain management and treatment in order to attain a better quality of life. You will feel less stress, be able to move around more easily, and have fewer complications. Here are some ways you can manage pain.

1. Relax. Find a comfortable, quiet place to relax. Breathe deep, slow breaths and focus on doing this in a rhythmic pattern for about 20 minutes.
2. Distract yourself. Thinking about something other than your pain can help. This may include visiting with a friend, listening to your favorite music, reading, or watching television.
3. Over the counter medications. Acetaminophen and nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, reduce fever and relieve pain caused by muscle aches and stiffness, but only NSAIDs can also reduce swelling and irritation.
4.  See a healthcare provider. Whether it is a physical therapist, a massage therapist, or your family doctor, they have the background to potentially determine what is causing the pain and provide suggestions for proper treatment .

Pain is complex and caused by a multitude of issues, which means people respond to its debilitating factors in a variety of ways. Remedies and pain management techniques are not the same for everyone, so discover what works best for you. You deserve a better quality of life!