Pilates and Improper Functioning of the Sacroiliac Joints
Niewiele osób jest świadomych faktu, że silny i uporczywy ból pleców może być spowodowany nieprawidłową pracą stawów krzyżowo-biodrowych. Tymczasem taka sytuacja nie jest wcale wyjątkowa i najczęściej wynika z siedzącego trybu życia, wieloletnich zaniedbań, stałego przyjmowania nieprawidłowej pozycji ciała, braku aktywności fizycznej, ale również urazów i kontuzji.
What are the sacroiliac joints?
The sacroiliac joints are symmetrically located on both sides of the lower back and connect the pelvis to the lower spine. They consist of the sacrum (the bony structure located between the tailbone and the lower vertebrae of the spine) and the ilium bones. Their role is significant – they must support and maintain the weight of the torso, which is why they are held in place by extremely strong and durable ligaments – the sacrum is suspended in the sacroiliac joints by the dorsal sacroiliac ligaments, as well as the somewhat weaker ventral sacroiliac ligaments and interosseous ligaments.
Improper functioning of the sacroiliac joints and back pain
It is believed that back pain related to the functioning of the sacroiliac joints arises from a change in their normal, proper functioning and most commonly occurs in women of young and middle age. This means that pain can occur both in cases of excessive and insufficient movement in the joint. In the first case – excessive mobility or instability – pain is usually localized in the lower back, it may also be felt in the hip and radiate to the groin. In the second case, that is, joint hypomobility or fixation, pain usually affects one side of the body – the lower back and buttock. It is also common for the pain to radiate to the thigh, sometimes even to the knee and ankle joint and foot.
How can Pilates support the proper functioning of the sacroiliac joints?
In restoring the proper functioning of the sacroiliac joints, it is crucial to provide them (as well as the entire lumbar-pelvic area) with adequate support and stabilization. Pilates is a system of exercises that works excellently in correcting muscle imbalances resulting from a sedentary lifestyle and years of bad habits or improper body posture, as well as mobilizing and strengthening selected muscle groups. Therefore, Pilates exercises appropriately selected by specialists, preceded by a consultation with a doctor or therapist to assess the causes of pain, can be an effective tool in returning to full fitness and eliminating discomfort. In the case of back pain resulting from issues with the functioning of the sacroiliac joints, Pilates exercises should include both stretching the lower back muscles and strengthening the pelvic floor muscles, which will significantly influence the stabilization and support of the joints. However, special attention should be paid to the proper positioning and alignment of the pelvis, as otherwise, there may be a stabilization of this area in a faulty posture, which could have been the cause of the original pain complaints.
In addition to Pilates exercises performed under the watchful eye of therapists and trainers, individuals with discomfort can also perform simple exercises that support maintaining proper body posture, stretching, increasing flexibility, and reducing muscle tension resulting from long hours of sitting, which can be done practically anywhere:
- while sitting in a chair, press your lower body against the backrest, straighten your back, and gently pull in your stomach,
- hip bridge – lie on the mat with your knees bent and feet hip-width apart. Exhaling, smoothly and gradually lift your buttocks, tailbone, and lower back off the ground until the base of your shoulder blades. In this position, inhale, and during the next exhale, slowly lay your back back on the mat, one vertebra at a time, until you return to the starting position,
- standing, lean your back against the wall, pressing your buttocks and shoulder blades against it. Pay attention to whether there is an excessive arch in the lower back. Try to press this part of your back against the wall as well, without lifting your shoulder blades and buttocks. Return to the starting position and repeat.
I am a graduate in Managerial Economics as well as Finance and Accounting, with a specialization in Marketing. Since 2018, I have been working as a Copywriter at Balanced Body, where I create marketing content for the fitness and Pilates industries. One of my particular strengths is translating complex topics into accessible language and accurately analyzing the needs of target audiences. Outside of work, I am passionate about fire shows and volleyball, which helps me better understand the needs of physically active people.