The sacroiliac joint connects your spine and your hip, acting as a shock absorber. Injury to this joint is often caused by a fall or other high impact event. Left untreated, sacroiliac joint pain can be long lasting and debilitating, rendering you unable to use your lower back. Here are some tips to relieve your symptoms:
a. Know how to sleep properly. Lying in bed is one of the hardest things to do for a patient with sacroiliac joint pain. Avoid lying on the sore side (of course), and avoid lying on your back or your stomach because raising your body up from those positions may send sharp, shooting pains to your sore hip. How do you cope? Try adding two or three inches of foam to your bed and sleeping on the uninjured area. You can also try to sleep on your couch so that you can press your back against the back of your couch. Try putting folded towels or a thin pillow between your knees, down to your ankles so that you can lift your injured side very slightly. Doing this keeps the area a bit more aligned with your spine, thereby reducing pain.
b. Get some physical therapy. Certain exercises will help you tone your back and your abdominal muscles, helping you relieve sacroiliac joint pain. Consult with a physical therapist; you may also look for back pain exercises online. If the routine hurts, stop. It may not be the right exercise for you.
c. Try “heat and cold” therapy. Buy pads two filled with gel – one that you can store in the freezer and one that you can heat using the microwave. The cold gel pack can help swelling subside. Apply it when the pain is at its worst. Then, at bedtime when you want your muscles to relax, use the heat pad. If you can, try to do this routine in the middle of the day for about 30 minutes. You may even tuck the pad (either hot or cold) inside your clothes if you cannot lie down.