Thanks, Wikipedia, for the image.
My friend Kate and I were talking about our dodgy sacroiliac joints the other day. The topic came up because hers is hurting right now, following a popping noise in an early morning yoga class.
Popping noises, when related to SI Joints, are alarming things. Popping noises, when related to ANY joints, are alarming things. Now, for the scientific lowdown on SI Joint dysfunction, please read this excellent wikipedia article.
I will add that in yogis, SIJ dysfunction is almost always a result of acquired hyper mobility in those joints. This hyper mobility generally develops over time, by repeated insult to the ligaments that hold the joint stable.
Insult?
Yes, insult.
Extreme adduction (crossing the legs over your midline) and abdcution (taking your legs out to the sides), especially with bent knees, as in some of the poses below, is fine for many people. But not all. Not all of us can move our legs in such a big range of motion in our hip sockets, and so, when we are trying to get into poses that we don’t have the mobility for, we inevitably recruit flexibility from other joints – knees and SIJ’s usually.
Over time, the ligaments that stabilise these joints get stretched and damaged, and the joints get destabilised. Not pretty. Very painful. Not necessary, but once it’s happened, you live with the consequences for, probably, ever.
Anyone knows of a miracle cure that does more than prolotherapy, let me know!
My early yoga teachers didn’t know this stuff, or if they did, they ignored it. I didn’t question their teaching: I was too green back then to know that I don’t bend right for yoga.
I got stood on in Baddha Konasana to get my knees to the ground (they never will, my hips won’t allow it).
I got taught to yank myself into twists, even the bound ones like Marichyasana D, below. The injury to my pelvis didn’t show up until years later.
Things not to do with a shonky SIJ #1. With thanks to Ursula, whose SIJ seems to be fine.
I got taught (and, full confession, I WANTED) to reach for extreme ranges of motion, and then use my arms and legs as levers, to get into Supta Kurmasana, as below. My poor lower back!
Ursula again, with her functioning SIJ and bendy body…
Now, you can tell from the photos - some people can do this stuff. Not everyone. Certainly not me. Also, I have no idea if the woman in the photos has pain. She might – I haven’t asked because I found her photos by way of Google, as you do.
Kate was asking whether I still manage my SIJ every day.
Yes. Every day, I work on strengthening the muscles that stabilise my pelvis and core. Every day, I work on improving the rhythm between my pelvis, low back and legs.
And some days, I work on pain management, when my SIJ’s are inflamed from too much sitting (on the back of a motorbike, for example).
Kate was also asking whether hip openers help with the pain or make it worse.
Mostly? They make it worse. Especially the kind where each leg is doing a different thing. I will write a post about the things I do for happy SIJ’s, soon, but for now, if you have SIJ pain, try practicing the constructive rest position:
Or Supta Baddha Konasana, possibly with a sacro-wedgy (or a rolled up towel, which is what I use). Hang out there for a long time, at least a few minutes, and you are looking for pain-free, or at least no increase in pain!
Do try this at home…
See what I mean? Look how high my knees are off the ground. That’s just the bones I got in the lottery of life. This, however, is a hip-opener that I love.
If you want to hear about that when it launches, plus receive occasional updates on new SIJ/Back Pain blog posts, please join my mailing list.
Choose SIJ/Back Pain Updates from the drop-down list.
You might also enjoy browsing the archives for more info on SI Joints, Back Pain, and yoga – find those posts here.
Moving from Stability: Understanding the Pelvis in Posture (Online workshop)
Light Up Your Life
Did a slightly dodgy supta kurmasana yesterday. It was not a flexibility issue but a mindfulness issue. The lower back is feeling a little tender today – my own stupid fault for not allowing the time to do it properly. note to self: it’s the journey not the destination!
i have misgivings now and again that the ashtanga method does not allow enough time to explore a pose. maybe this issue only applies to a LED class where the pace is prescribed by the teacher.
for today at least i’m putting the asanas to one side and working on my yamas and niyamas
http://narrowrd.blogspot.com.au/2012/04/eight-limbs.html
I think fast-paced classes are often a worry that way, and when I think back to the dodgy directions I gave as a new teacher, I shudder. Thanks for visiting, narrow road!
@Maryane, I can’t wait: I will be there for SURE!
@Anne-Marie: HA! I giggle because you are so in tune – you already know what’s good for you. It’s almost like we need to be reminded of that over & over. That we probably do know best for our bodies…
@Svasti: how awesome! And yes, I only teach active twists these days too.
@yublocka: I seriously doubt you are the most inflexible person in the world, but a little bt of joint stability goes a long way to preventing injuries, so it can be a blessing!
Don’t think my particular of-the-moment glut issues are SI related, but I hear you on the “my body doesn’t want to do this” bit. I’m coming to terms with the fact I may be the most inflexible person in the world, but as long as what I’m doing is stretching me, who cares!!!
Thanks to your comment that time at your yoga party, I’ve been teaching “less not more” ever since. No massive lunges, even if I or others can do it. Stability over hypermobility, like you say. We all need it really, even the hypermobile ones with perfectly ok SIJs. Because we’re all potentially just one or two over stretches away from NOT being ok.
From mine and Suzy’s favourite teacher, I’ve learnt all about active twists instead of yanking the body into position. It’s the only way I teach twists now.
Thanks, Nadine. I will certainly try those poses you suggest. I also find that a low lunge, hands still on the ground and a gentle rocking back and forth movement, can help the pain in my hips.
Will be holding a workshop methinks
Supta baddha konasana for me….well my left knee comes almost to the floor, right knee noticeably not! Also the longer I stay in it the harder it is to get out without pain. Having said that I think it’s more about the hard surface beneath, savasana, unless I have a big ass bolster under my knees is also painful after a few minutes.
I recently learned a bunch of lumbar correctives & they help the SIJ heaps!
Share, share!
I’m starting to get a twinge of arthritis in my hips. Do you think an asana like baddha konasana, or supta baddha konasana, would be good for arthritis?
Hey Anne-Marie!
It sort of depends: is the inflammation in your hip sockets? Or more in the SIJ region?
What makes it feel worse?
The constructive rest position will definitely help, and I have a student who has pretty bad arthritis in her ankles, knees, hips and SIJ: she finds supta baddha konasana comfortable only for short periods. She seems to find rhythmic, gentle movement more helpful. Presumably because it gets the synovial fluid moving in the joints and doesn’t put prolonged pressure on inflamed areas. You might try sequences like the cat-cow & legs up the wall like in this post - http://yogawithnadine.com/2009/02/17/yoga-for-tired-legs/
And maybe some gentle mobilisations like the lying down sequence on my DVD – but not with such straight legs, of course!
Let me know how that goes, how you feel. We can always try something else if that doesn’t help
________________________________