Common SI Joint Pain Triggers & How to Avoid a Flare-Up?

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The sacroiliac (SI) joint is critical to the function of the lower back, pelvis, and legs. This crucial joint is in charge of sustaining and transferring the upper body’s weight to the lower body, as well as acting as a shock absorber to manage forces sent from the legs to the spine. Acute trauma and recurrent microtrauma account for 88% of cases with SI joint discomfort.

Activities that involve the lower back, pelvis, and legs moving together, such as sitting, walking, climbing stairs, and standing, are the most prevalent causes of SI joint pain. Lifestyle changes and therapy exercises that protect and strengthen the lower back and pelvis can help prevent future flare-ups.

This article discusses the most prevalent causes of SI joint discomfort as well as helpful hints on how to modify daily activities to prevent the pain from worsening.

Activities that aggravate SI joint discomfort

Certain physical activity might cause overuse or repetitive microtrauma to the SI joint, causing inflammation to flare up. These triggers will be addressed further below.

•     Certain professions. Jobs that entail a lot of standing, sitting, and walking, like teachers, retail clerks, and waiters, might induce SI joint pain. large manual labour including repeated lifting of large objects can also put strain on the SI joint, causing pain and discomfort.
•     Exercising with a high level of impact. High-impact exercises like sprinting, jumping, and plyometric exercises like lateral leaps and burpees can strain the back and pelvis, increasing the risk of SI joint pain
•    Cycling. Sitting in a forward-leaning position on a bike for extended periods of time can cause the pelvis to tilt forward, putting additional strain on the SI joint.
•     Sports. Sports that include repetitive twisting actions, such as golf and gymnastics, as well as sports that involve repeated lateral movements, such as tennis, soccer, ice skating, and basketball, can put significant strain on the lower back and pelvis, resulting in SI joint pain. 

Frequent participation in these activities can result in recurrent microtrauma to the joint and surrounding structures, causing the joint to weaken and become uncomfortable over time.

Poor posture causes SI joint pain.

Poor posture can cause SI joint pain by putting strain on the lower back and pelvis, causing misalignment or inflammation of the SI joint. When we sit or stand with bad posture, the natural curvature of the spine can become exacerbated, causing the pelvis to lean forward or backward, changing the alignment of the SI joint, and producing discomfort or pain in the lower back and buttocks. 

Physical inactivity causes SI joint pain.

Inactivity can weaken the muscles that support the spine and pelvis, resulting in less spinal stability and more stress on the SI joint. When we are sedentary, the muscles that support the lower back and pelvis weaken and stiffen, making it difficult for the body to maintain a supported posture. 

Shoes that can cause SI joint pain

Certain styles of footwear can cause SI joint pain by changing the alignment of the body and how we walk or stand. Wearing shoes that do not provide adequate support might cause the feet to roll inward or outward when walking, resulting in pelvic misalignment. 

The following are some examples of frequent forms of footwear that can contribute to SI joint pain:

•     High-heeled shoes. High heels can push the pelvis forward, putting additional strain on the lower back and SI joint.
•     Flats with insufficient arch support. Wearing flat-soled shoes without appropriate arch support can cause the feet to roll inward or outward, putting additional strain on the SI joint.
•     Sandals or flip-flops with no arch support. Sandals with little to no arch support, such flats, might increase stress on the SI joint.

The stress induced by wearing certain types of footwear contributes to repetitive microtrauma to the SI joint, resulting in discomfort and dysfunction over time.

Foods that can aggravate SI joint pain

Specific meals that cause arthritic discomfort include:

•     Sugar. Excess sugar consumption can cause inflammation throughout the body, including the SI joint. Sugar can be found in a wide variety of processed meals, including sweets, sweet beverages, and baked goods. 
•     Food that has been processed. Processed foods are frequently heavy in sugar, salt, and trans fats, all of which can cause inflammation. Fast food, frozen dinners, and packaged snacks are examples of processed foods.
•     Food that has been fried. Cooking oils high in trans fats are used in high-heat cooking methods such as frying, which increases the generation of inflammatory chemicals. 
•     Meat that is red. Beef, veal, hog, and lamb are high in saturated fat, which causes inflammation. 

Consuming inflammatory foods on a regular basis, especially for people with arthritis, can raise overall inflammation in the body, exacerbating arthritis-related SI joint pain.  Physical alterations that may result in SI joint pain

The following physical changes in the body may cause SI joint pain:

•     Pregnancy. Pregnancy-related hormonal and physical changes might cause SI joint pain. The ligaments and joints in the pelvic region become more relaxed and flexible as the body prepares for childbirth, increasing the risk of SI joint pain. 
•     Obesity. Excess body weight can put additional strain on the SI joint, causing inflammation and pain. Obesity can also cause poor posture and weakening muscles, putting additional strain on the SI joint. 
•     Age. Although the SI joint is flexible in young people, it stiffens with age. Reduced joint mobility causes inflammation and pain, as well as alterations in the pelvic musculature and stability. 

SI joint pathology can also be caused by other medical disorders. The most prevalent rheumatic arthritis is ankylosing spondylitis, which causes inflammation and stiffness in the SI joint and spinal ligaments. This inflammation and stiffness might eventually lead to fusion of the SI joint and other spinal joints. 

Furthermore, greater mechanical loads are transferred to the SI joint during some spine operations, such as lumbar spinal fusion, which may cause pain within the joint. 

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