If you’ve been dealing with a persistent ache in your lower back or buttocks that gets worse when you stand up, climb stairs, or shift your weight, you’re likely familiar with sacroiliac (SI) joint pain. This discomfort can range from a dull ache to sharp, stabbing sensations that radiate down your leg, making everyday activities feel like a challenge.
The SI joint connects your pelvis to your lower spine, and it’s designed to absorb shock between your upper body and legs. When this joint becomes inflamed or loses flexibility, it can cause significant pain. The causes are varied—pregnancy, arthritis, injury, or even the way you walk can all contribute to SI joint dysfunction.
The good news? You’re not stuck living with this pain. Depending on your age, health history, and lifestyle, there are several effective options for finding real relief, so you can get back to the activities you enjoy without constantly worrying about your next flare-up.
Finding the root cause of your hip pain
Before you start any treatment, it’s crucial to confirm that SI joint dysfunction is actually what’s causing your pain. Hip and lower back pain can stem from many different conditions—herniated discs, hip bursitis, muscle strains, or even referred pain from other parts of the body. What feels like SI joint pain might actually be something else entirely.
This is why getting an accurate diagnosis from a healthcare professional is so important. Trying exercises or other at-home solutions designed to help with SI joint dysfunction without knowing the true source of your pain can sometimes make things worse. A physical therapist, primary care provider, or Certified Pedorthist can perform specific tests to pinpoint whether your SI joint is the culprit and rule out other potential causes.
Once you know what’s causing your discomfort, you can move forward with treatments that actually address the problem rather than just masking symptoms.
Solutions for SI joint pain
The good news about SI joint dysfunction is that you have options. Not everyone needs the same approach, and what works best often depends on the severity of your symptoms, your lifestyle, and your treatment preferences. Many people find relief by starting with conservative, affordable methods and only progressing to more intensive treatments if needed.
Let’s explore the solutions, starting with free lifestyle modifications and moving toward more targeted interventions.
Lifestyle changes
Sometimes the most helpful treatments are the ones you can reliably do on your own. While lifestyle changes alone might not completely resolve SI joint dysfunction, they can significantly reduce pain and prevent flare-ups.
- Modify high-impact activities: If running, jumping, or other high-impact exercises worsen your pain, consider switching to lower-impact alternatives like swimming, cycling, or walking. Once you feel better, gradually reintroduce your previous activities to see if the problem has gone away.
- Practice good posture: The way you sit and stand can affect the baseline stress on your SI joint. Avoid sitting for long periods, and when you do sit, make sure both feet are flat on the floor and your weight is evenly distributed.
- Use heat and ice strategically: Ice can help reduce inflammation during flare-ups of pain, while heat can ease muscle tension that may be present around the joint. Many people find alternating between the two provides the best relief.
- Strengthen your core: A strong core helps stabilize your pelvis and takes pressure off your SI joint. Focus on exercises that engage your abdominal and back muscles without putting excessive strain on your hips.
- Avoid asymmetrical movements: Activities that involve twisting, carrying heavy bags on one shoulder, or always crossing the same leg when sitting can create imbalances that stress your SI joint.
Custom orthotics
In some cases, biomechanical imbalances in how you walk and stand can create a chain reaction that travels through your legs and pelvis, eventually affecting your SI joint.
Custom orthotics are specially designed to address these underlying biomechanical issues. They’re not the same as cushioned insoles because they’re custom-made for your feet and provide targeted support and alignment in addition to shock absorption.
When your feet are properly supported and aligned, forces are more evenly distributed through your lower body as you move. This can reduce abnormal stress on your SI joint and pelvis, addressing the problem at its source rather than just treating symptoms.
Custom orthotics can be particularly helpful if you have:
- Flat feet or high arches
- One leg that’s slightly shorter than the other
- Overpronation or supination
- A job (or hobby) that requires standing or walking for long periods
It’s worth noting that custom orthotics work extremely well as part of a comprehensive approach to treating hip pain of all kinds. Orthotics supplement the work you do through physical therapy, self-directed lifestyle modifications, and other treatments by providing all-day passive support to your lower body.
Custom orthotics for sacroiliac joint pain
Experiencing SI joint dysfunction doesn’t mean accepting constant pain or giving up the activities you love. By getting an accurate diagnosis and choosing treatments that address your specific situation, you can find lasting relief.
Starting with the conservative approaches can often provide significant improvement without much disruption to your routine. But even if the first option you try doesn’t provide the results you’d like, don’t get discouraged. Your healthcare provider can recommend other options as you eliminate the simple ones.
The most important step is taking action. SI joint dysfunction rarely improves on its own, and you deserve to move through your day without constantly being reminded of your SI joint. Take a step by calling our team today to see if custom orthotics can help you with better support.