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Simple solutions for lower back pain

Is your pain radiating from your lower back into your buttocks? Quite likely you are suffering from SIJ (sacroiliac joint) dysfunction.

The primary causes of SI joint dysfunction include:

  • Too much movement (hypermobility or instability) in the sacroiliac joint can cause the pelvis to feel unstable and lead to pain. Pain from too much motion is typically felt in the lower back and/or hip, and may radiate into the groin area.

  • Too little movement (hypomobility or fixation) can cause muscle tension, pain, and may inhibit mobility. Pain is typically felt on one side of the low back or buttocks, and can radiate down the back of leg (similar to sciatica pain).

If there is too much movement in your pelvis, quite likely the ligaments that are meant to stabilise your SI joint are strained and strong forceful manipulations and adjustments are not going to help! It will only make your symptoms worst.

Here are some simple solutions:

  • Strengthening of the main muscles that support your SI joint, your glutes.

  • Strengthening of the ligaments that surrounds the joints (on each side of your sacrum)

  • Avoid any repetitive movement that aggravates the hyper mobility.

  • Check your mattress and your sleeping position!

  • Be patient! Ligaments can take up to 3 months to heal.

A trained Bowen Therapist can help you also identify if there is too much tension in your piriformis muscles and in the hip flexors, as they can tilt and twist your pelvis aggravating the instability of the joints. Wherever there is restriction in your body, load and force transmission through movement is inhibited. Therefore to rebalance the pelvis is important to check these areas of tensional imbalance.

Too little movement in this area also needs to be addressed. My advice would be to use gentle manipulation of the pelvis and applied directional pressure over the sacrum but also checking for any imbalances in the diaphragm (your main breathing muscle) and in your neck as this will upset your postural alignment creating compensatory patterns of held tension. Check my Online guide to Better Breathing if you'd like to address how any dysfunction in your breathing might affect your posture.

I highly recommend Core Balance Training You Tube channel for simple and effective exercises for SIJ dysfunction.

If you'd like an assessment book your FREE consultation call with me. If you'd like to jump straight into booking a Self-massage and Myofascial exercises session with me, get in touch.

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