Let’s face it. Some people breeze through pregnancy without an ache anywhere. And some are MISERABLE making sleeping impossible (can I see a show of hands?!!). Many women often mistake buttock pain, or pain that radiates down the thigh (but not past the knee) as sciatica. In true sciatica, the sciatic nerve is irritated and the leg feels weird all the way down to the toes. If the lower leg feels fine, then the discomfort is most likely Sacro-iliac (SI), or spinal joint pain causing the trouble.
If the achy, sharp uncomfortable feeling is caused by the SI joint, things like rolling over in bed, going up and down stairs or standing on one leg to dress can feel impossible- and the worst part is that actual rest tends to feel the worst. It’s like no position is comfortable and sleep becomes elusive.
So what can you do about SI joint pain in pregnancy?
Plenty.
- Start by trying to make your stride equal on both sides. Download a metronome app for your phone to help you keep track.
- Notice if you’re holding one of your butt muscles too tightly. Try to relax it.
- Check how you’re sitting. Can you feel both sit bones the same on the chair? Try to adjust your pelvis to make sure you’re sitting evenly.
- Figure out which one of your butt muscles is tight and try to massage it with a tennis ball- lean against a wall, or if you can handle pain ok, try to lay on it on the floor
- Work on the pelvic tilt exercise- check out the video here:
This is a great exercise to get you noticing your pelvis and start moving it around! 1. Lie on your back with knees bent2. Arch your back and try to lift your tailbone towards your head3. Then tuck your tailbone (like a dog hiding their tail), and flatten your low back4. Maintain the contact on the floor with your buttocksNotice if this is very hard, or awkward for you to do. Does it hurt your low back? Do you feel restricted? If so, message or call us and we can help! 515-964-7606.
Posted by Breathe. Physical Therapy & Wellness on Tuesday, January 17, 2017
And of course, if that isn’t working for you, physical therapy at Breathe. Physical Therapy and Wellness, www.breathedsm.com should be your next step.
Breathe. Physical Therapy & Wellness is located at 2614 Beaver Ave in Des Moines, Iowa.