SI joint pain, what is it? Can yoga help

​The second trimester is when you may start seeing an increase in low back pain, particularly around the SI Joint. This is due to relaxin’s effect on the SI joint, causing it to loosen and become less stable as well as later in this trimester the postural shifts in the low back due to increased load of baby. 

But wait, what is my SI Joint? This is the joint between the sacrum (the heart shaped bone at the base of the spine) and the illium bones (the pelvic bones that come around and meet either side of the sacrum in the low back). This is considered a joint because it is held together my connective tissue (tendons and ligaments) and the sacrum can move slightly in relationship to the pelvic bones.

---

Wondering how to tell if what you have is SI Joint pain or just general low back pain? Often times you will feel the pain on one side more strongly than the other. It may also show up as sharp one sided pain that happens when you do a movement that triggers it. Definitely seek out a professional to help you diagnose.
 
Mama hacks for Sacral Pain

• If you’re open to chiropractic care, it can be a huge help at this time. Often what needs to happen is the sacrum needs to be manipulated back into place. If there’s one in your area, seek out a chiropractor who specializes in prenatal care. If there’s not, find a chiropractor that does gentle manipulation with something called an activator—no big scary cracking movements here!
• Physical therapists can also sometimes be of help with this issue if you’re feeling unsure about a chiropractor. While their focus is more on musculature, sometimes giving you specific work to do with muscles around that area can also prevent the joint from moving as much.

 
Yoga Hacks for Sacral Pain

• Unfortunately, there’s not a lot to do that can help sacral pain, but there are somethings to be aware of during your practice as anything that triggers the pain should be avoided.
  
  • Be mindful of one legged poses:
    
    • Balance poses may hurt on one side, but not the other. Only doe the one side that doesn’t hurt.
      
    • For opposite limb extension choose to keep the foot on floor of the extended leg.
  • Don’t force the hips to square in poses like Warrior I.