Question:
Low back pain related to sacro-Iliac joint and quadratus lumborum
Hi
Just been diagnosed with lower back pain caused by stiff and inflamed right sacro-iliac joint and tight QL and Iliocostalis Lumbourum. It's causing a lot of central lumbar stiffness on flexion, extension, side-bending, as well as localised pain in right SI area/buttock and also discomfort around my side and up to the lower ribs at the front.
Any ideas to rehab this would be much appreciated!!
Thanks a lot
Martin Gray
Asked by martg - 6 answers - 1 year 26 weeks ago
keerti (sports massage)
hi martin ,
three things to try :
1) make a tight roll with a towel.. lay the roll on the floor and put two pillows at one end . lie on the roll ( directly under the length of your spine.. bring you feet up so that they are flat on the floor knees are raised. put your arms out at 90 degrees to shoulders stay like this for at least 10 minutes (15 is better..) what will hapeen is the wings of the pelvis will spread , some muscles will relax.. when you get up you will likely find that your back feels more free, although there may well be sharper pain and more localised which can persist a couple of times .. this is good !!! ... repeat the process at least twice a day...
2) as well magnesium can be useful in relieving muscle cramps
3)since it is a little complicated to describe, i won't . but if you can find a way to stretch the piriformis muscle. this may well be the central issue given what you are describing
Submitted 1 year 24 weeks ago by keertiMate you'll need an experienced physio/chiro/osteo to identify what the issue is here. If the SIJ is hypermobile/hypomobile, torsioned, slipped or whatever, the rehab will change tremendously.
Submitted 1 year 24 weeks ago by ma8roomI don't know what your sport is but I've had similar SI/QL issues. treatment by a professional is important but thereafter look at your activities, If your SI is dysfunctional, large amounts of leg exercise will irritate it. Increasing hip and core strength can really help to support a dysfunctional SIJ. A good Biokineticist can steer you in the right direction.
Submitted 1 year 19 weeks ago by Niki VettenThankyou very much
Submitted 1 year 19 weeks ago by martgThanks a lot for this...interesting exercise...will try it!
Sorry for delay in responding as haven't been on web site for a few weeks as away for Xmas etc
Regards
Martin
Submitted 1 year 19 weeks ago by martgSIJ injuries are multifactorial and often span the whole body. A good hands on therapist can manipulate the pelvic bones, a good exercise specialist can get you on a stabilization program that will address your whole weight bearing/gait/load transfer system. You may need orthotics if your foot/feet are pronating due to the SIJ injury or if your gait mechanics are less than optimal. Ligament injections (prolotherapy) report good results. Be careful to not over stretch the injured hip/leg this can further the weakness & instability issue
Submitted 1 year 18 weeks ago by john247