How To Relieve SI Joint Pain Naturally

How To Relieve SI Joint Pain Naturally

Chronic pain can be debilitating and get in the way of your life, especially if it’s sacroiliac (SI) joint pain. You may have explored many remedies to help you find relief.

At iwi, we are here to help you in all stages of your life. We made a commitment to help the global community, and we do that in two ways.

First, we provide you with the information you need to know to make the best choices for achieving your health goals. Secondly, we provide the information you need about algae omega-3 supplements, since our farm-grown algae is the single most sustainable source of omega-3 available. 

We have your back if you want to maintain your heart health, immune function, or overall wellness. 

Read below to learn about SI joint dysfunction, how it can affect your range of motion, and its common causes. 

What Is SI Joint Pain?

SI joint dysfunction involves your sacroiliac joints, where your lower spine and pelvis meet. 

The pain can start in your buttocks. You may have low back pain, which can extend down one or both legs. It may get worse when you’ve been sitting or standing for long periods of time.

You have two sacroiliac joints. These joints connect your spine to your hips on either side. These two joints are important because they provide support and stability.

With each step you take, your SI joints not only support your upper body, but also absorb the impact of each footfall. That’s why if you experience sacroiliac joint pain, it can have a significant impact on your daily life. 

What Are the Symptoms of SI Joint Pain? 

 SI Joint

Are you experiencing pain in your lower back and glutes? Is it starting to radiate to either your lower hip, groin, or upper thigh? You may even experience lower back pain.

The pain could be one-sided or on both sides. If you’re experiencing numbness, tingling, or feel like your legs are about to buckle, this could be a sign of SI joint dysfunction.

Does your pain worsen when you sit, stand, sleep, walk, or even climb the stairs? Does it feel like there’s no relief? 

These are all signs and symptoms of SI joint pain and can affect all areas of your life. Sometimes, sacroiliac joint dysfunction, and sacroiliitis or inflammation, is confused with sciatica or a lumbar disc herniation. 

Your healthcare provider can help determine the source of your pain with a physical exam and x-ray. We are here to help with some tips and tricks to find comfort as you follow along with your healthcare provider’s guidance. 

What Causes SI Pain?

There are several causes of sacroiliac pain:

  • The ligaments are too tight or too loose from either a fall, injury, accident, or even pregnancy and childbirth 
  • The movement in your pelvis is not the same on both sides, so perhaps one of your legs is weaker than the other 
  • You have mis-alignment in one or both of your hips, or in your knees

How Do You Relieve SI Joint Pain?

Now that we have covered the basics of SI joint pain, it’s time to discuss how to find relief. If you are working with a chiropractor, physical therapist, or orthopedic surgeon, it can take time to find relief. But SI joint pain has different treatment options, and the solution may not look the same for everyone.

We hope to make it a little easier for you in the meantime and provide you with some possible help. 

Back Exercises and Stretches

The good news is that moderate physical activity can help relieve SI joint pain. Always consult your healthcare provider for medical advice if you feel any worsening pain or discomfort from everyday activities.

Here are some ideas on exercises you can do to help:

  • Hamstring stretches 
  • Hip abductor stretches 
  • Glute exercises 
  • Knee or both knees to chest stretch 
  • Quad stretches 

Rest

We’ve all been there — life is busy and it feels impossible to hit the brakes, but all that go-go-go can impede your body’s ability to repair. What’s the best way to reset? 

Slowing down and getting some rest can help your body reset and recharge so that you’re ready to take on your life again. Sometimes, when you're in pain, it’s best to take a much-deserved day off and rest for a few hours on the first day or two.

Place a pillow under your knees if you’re on your back, or between your legs if you’re on your side. Taking a day or two could help your SI joints and support your mental and physical wellness. 

Light Exercise

How To Relieve SI Joint Pain Naturally

While it may not seem like it, light aerobic exercise can go a long way in helping SI joint pain. Speak with your chiropractic office or healthcare provider first to ensure you don’t overdo it.

Light exercise can help strengthen or loosen your SI joints, depending on their current state. 

Doing some light yoga stretches can be a great way to strengthen your SI joints. It can help relieve those uncomfortable symptoms of SI joint pain and can help you get back to your day. 

Some examples include:

  • Child’s pose, which can help relieve stress on your lower back and hips
  • Pigeon pose, which is great for stretching out your hip flexors and releasing tension in your lower back
  • Cat-cow pose, which is a gentle and great way to stimulate blood flow to your back
  • Bridge pose, which can help stretch your back muscles and relieve tension in your lower back

Another activity you can try is doing exercises in water. Since SI joints carry the brunt of your impact while walking, water exercises can be a great way to take off any extra pressure.

Doing a low-impact workout for your SI joints in the water can be therapeutic and relieve your SI joint pain. You can strengthen your joints gently without worrying about overdoing it. 

Ice Packs, Heat Packs, and Nutritional Support 

If you’re in pain and need immediate relief, one of the best things you can do is use ice, heat, or herbs that support blood flow, a balanced response to inflammation, and comfort. 

If your joints are inflamed and swollen, especially in the days following an injury, ice can help soothe the area that’s troubling you. 

If you have stiff joints and tight muscles or SI joints, you can use heat to help relax those areas for temporary soothing relief. 

Herbal allies like turmeric (and its most famous active compound, curcumin), white willow bark, and gotu kola are a great over-the-counter option to help reduce your discomfort. Always consult a pharmacist to ensure that any new herb won’t conflict with any medication you’re currently taking. 

Maintaining Joint Health With Omega-3s 

Joint Health

We discussed several different ways to help ease your discomfort. These tips and tricks can be great to implement in your daily routine — but omega-3s can help even further. 

Omega-3s are an important group of healthy fats your body needs to be able to do its job. Omega-3s play an important role in helping key functions, whether it’s supporting your brain function, heart health, immune function, or bodily wellness as a whole. 

One of the main functions of omega-3s is to maintain joint function, especially when it comes to supporting healthy blood flow and an overall healthy inflammatory response. These are two integral parts of your joint health, so omega-3s can work to help maintain healthy and strong joints.

Two of the omega-3s, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are often associated with overall joint health, and can help support joint and muscle function and mobility. 

Omega-3 Supplements To Support Healthy Joints

So, how do you add omega-3s into your daily routine, especially since your body can’t produce it on its own? There are two main ways: diet and supplement. 

DHA and EPA are often found in fatty fish. If you’re willing to up your intake of fish, that can be a good way of incorporating more DHA and EPA into your diet.

Some people choose fish oil supplements, which contain the same nutrients the fatty fish does, but only require half as much work. 

Other people reach for fish-free omega-3 supplements. It can be a great alternative for those who don’t want to incorporate more fish into their diet but still want to add more omega-3s. Certain fish-free omega-3 supplements like those derived from nannochloropsis algae have the added bonus of being the most sustainable choice for the planet, and providing omega-3 in an ideal form for the human body.

Better Living Starts Now: iwi Can Help You Meet Your Goals

SI joint pain may be a roadblock to your wellness goals, but once you know how it happens and what you can do to help soothe your symptoms, you’ll be back on the road to meeting your health goals in no time. 

However, we wanted to make it a little easier for you, and to provide you with the information you need to help support your joint health and share our vegan joint supplement with you.

Whether it’s our omega-3 supplements or our blog, we want to help you take back better living. It starts now, with iwi.

 

Sources:

Omega-3 fatty acids | PMC.

Omega-3 Polyunsaturated Fatty Acids: Benefits and Endpoints in Sport | PMC

Influence of Omega-3 (N3) Index on Performance and Wellbeing in Young Adults after Heavy Eccentric Exercise | PMC

  Reviewed by Dr. Eneko Ganuza

  VP of Research and Development at iwi


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