SI joint / lower back pain. please help.

Injury/Nutrition

8 years ago 11/27/2015 2:46am EST

Hi Guys,

I have been experiencing lower back pain for a while, initially it came about when I felt very tight in my thighs, groins, and lower back muscles. I continued running and running didn't actually seem to make it much worse but the pain peaked a couple of weeks ago. I have taken it easy since and the pain has got better where I would describe it as slight right now but am starting some running again so I just desperately want some advice. My symptoms are

-feel good in morning - no stiffness at all

-pain is worse when sitting with poor posture

-pain is worse after prolonged sitting

-pain seems to migrate around lower back from being where spine meets pelvis to in the muscles either side or lower back

I have been injured so biomechanically am not the most suited to running but have beaten plantar fasciitis, chronic shin splints and rest has not always been the most helpful thing.

I was wondering if what I have described is definitely SI joint pain? and if so how would you proceed?

Can I run and focus on hip flexor stretches, core strength etc and hope it gets better?

or is complete break necessary?

what do people think here?

Thanks a lot

8 years ago 11/27/2015 7:13am EST

re: injured help

I injured my SI joint a few years ago, and the pain was in the butt, at the site of the SI joints. It was incredibly painful painful (searing pain) when I moved the joint, including walking or running. I didn't run for about six weeks, because I couldn't (too much pain). I did do physical therapy, mainly stretches and foam rolling. The good news, according to therapist, is that once issue is "fixed" then it's completely fixed (and also running doesn't mske it worse) and you can continue to run as usual. Doesn't sound exactly like what you're experiencing.

8 years ago 11/27/2015 7:43am EST

re: Been there as well.

Thanks for the info - yeah I think mine may be due to muscle tightness - ive noticed an improvement with hip flexor stretches etc. Here's hoping it sorts itself out

8 years ago 11/27/2015 7:54am EST

re: injured help

I get periodic SI joint issues. I go to a good chiropractor (there are A LOT of bad ones) who specializes in treating endurance athletes, and she pops it back in place. I walk out feeling like a champ.

Disclaimer: your problem may or may not be different from mine, and you may or may not respond the same to treatment as I do. Also, people will probably respond to me calling chiropractic quackery, and these treatments a placebo. Whatever, it works for me.

This is what you get when you seek an internet diagnosis rather than going to a medical professional.

8 years ago 11/27/2015 12:22pm EST

re: injured help

Bobs post is pretty good, but I'll go a bit more into detail...

Yes, go see a chiropractor. When you describe the issues as described here, it is almost guaranteed that you're having a lumbar/psoas issue. The psoas inserts at the lower lumbars and through the pelvis to the femur. It is a hip flexor, so that is why you are feeling the tightness/pain in the quad/thigh.

Prolonged sitting = hip flexion... as you stand, you extend the psoas, and therefore feel the tightness/pain.

Feel good in the morning = prolonged extension and relaxation of the hip and back muscle complexes.

I see that you have a history of some various injury issues. In my opinion, if you're not running competitively, I'd seek out some strength/crosstraining/mobility before hitting the mileage again. I understand that there are a million different schools of thought on how to proceed with these types of work, so I'm not going to go into detail on these.

Good luck

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SI joint / lower back pain. please help.

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