Painful SI Joints when I do Core Strenghtening Exercises

(Norah)

I suffered severe sacrioiliac joint sprain six months ago following changing my horses saddle to a broader one which also set me in a different position from what I was used to.

I seemed to be improving at 3 months when I went back to work as a teacher and it came back with a vengeance. I am now in a lot of pain mostly the right hand joint but the pain can fluctuate from one side to the other.

My physio has given me core stability exercises the simplest ones but I feel when I make the stretches it stresses the joints which become even more sore and inflamed. I am seeing another physio who has confirmed my fears that I have loose ligaments not restricted movement.

I feel as if I have lost my elasticity and my suspension.
Is Pilates right for me? I am very slim and agile and am so upset at not being able to exercise anymore. I am no longer working, riding, or even walking the dog!

I would value your opinion as I am at my wits end as to how to help myself get mobile again.

My joints even hurt in bed and I cant sleep and I find it difficult to sit for long or bend and the tip of my coocyx gets inflamed as well when the sacrioiliac are inflamed!

Regards Norah



Jennifer's Response:

Hi Norah and thank you for your question and putting your confidence in me. I'm sorry for your condition and especially the pain it is causing.

I addressed another question similar to yours a few months ago about lax ligaments and hypermobility issues in the si joints. This person also had a mis-aligned pelvis, which contributed to the pain.

You can read the article by going to this page.

There are several references to exercises and working in neutral spine, not a flat back posture, which can overstretch the lower back and si joints.

If it's painful for you to do the exercises lying or sitting you may want to try them in a kneeling position with something as simple as just doing breathwork with abdominal contractions on the exhale.

Position yourself in a prone lying and kneeling position such as is shown on this page and begin by just engaging the abdominals as instructed then add some of the arm and leg movements later when you are strong enough.

Good Luck and let me know how you progress!