Sacroiliac (SI) joint pain can be a real roadblock to your daily routine, affecting everything from errands to work to your favorite hobbies. If you’re experiencing discomfort near your lower back or hips, you’re not alone. The good news is that this doesn’t have to be a condition that lingers for weeks on end with the right treatment.
What does sacroiliac pain feel like?
The sacroiliac joints are located where the lower spine meets the pelvis. There are two SI joints, one on each side of the spine. They play a crucial role in bearing weight, supporting your upper body, and absorbing shock during movement.
SI joint pain, or sacroiliitis, may feel like dull or sharp aches in your lower back, buttocks, or even upper thighs. You could notice pain when you stand, sit for too long, or engage in physical activity. Some people describe it as stiffness or a burning sensation in the affected area.
The good news? At-home treatments like heat and ice can provide relief, allowing you to manage pain without relying on over-the-counter medicine for weeks. However, for long-lasting results, personalized care is often the most effective remedy.
Why do heat and ice help with injuries?
Icing an area of pain reduces inflammation and slows down blood flow to the affected area. This cooling effect partially numbs the area, alleviating pain and preventing swelling. Ice is typically best for acute injuries or conditions where inflammation is the main cause of discomfort, such as a pulled muscle or sprain.
Heat works in the opposite way. It encourages blood flow, relaxes tight muscles, and eases joint stiffness by loosening up surrounding tissues. Heat is often more effective for pain or conditions caused by muscle tension.
Is ice or heat better for sacroiliac joint pain?
The answer to whether heat or ice is right for your SI joint injury or lower back pain depends on what’s causing the pain in the first place. This is why a diagnosis and evaluation is crucial to making the problem better, not worse.
If your pain stems from inflammation, swelling, or a recent injury, ice is your go-to solution. For example:
- Acute injuries: Did you overstretch, fall on, or strain the area recently? Ice can calm inflammation that’s been caused by damage.
- Inflammation-related pain: If your SI joint feels swollen and tender, applying ice will reduce swelling and numb the discomfort.
Heat may be your best choice if your pain is more muscular or chronic in nature. For instance:
- Tight muscles: If you feel stiffness or tension around the SI joint, heat can improve blood flow and relax tight muscles.
- Chronic pain: For long-term pain without acute inflammation, heat may soothe discomfort and improve range of motion.
Should You Alternate Between Ice and Heat?
Sometimes, alternating between ice and heat can be effective, especially if your pain involves a mix of inflammation and muscle tightness. Start with ice to manage swelling and finish with heat to relax the muscles.
Additional treatments for SI joint pain
While heat and ice can provide temporary relief as you administer them yourself, these remedies may not address the root cause of your SI joint pain. Here are other treatments to consider:
- Stretching and strengthening exercises: Gentle movements can improve flexibility and stability in the sacroiliac region.
- Posture adjustments: Poor posture can worsen SI joint pain. Work on maintaining a neutral spine during daily activities.
- Physical therapy: A trained physical therapist can guide you through tailored exercises and manual therapy techniques for long-term relief.
- Assistive devices: Sometimes, using an SI joint belt can stabilize the area and reduce pain.
Remember that not every remedy works for everyone. Consulting a professional ensures you get the personalized care you deserve.
SI joint pain treatment at Excel Sports and Physical Therapy
No matter what stage of life you’re in, you don’t have to struggle through SI joint pain alone. At Excel Sports and Physical Therapy, we specialize in helping people like you find lasting relief. Our team of licensed physical therapists uses a combination of advanced techniques, strengthening exercises, and patient education to treat the root cause of your pain.
If you’re ready to start a targeted treatment plan for the best chance at long-term relief from sacroiliac pain, we’re just a phone call away. Contact an Excel Sports & Physical Therapy clinic near you or request an appointment online to get started today.
