SI Joint Instability causing Upper Body/Neck Issues

[Anonymous]

Has anyone ever heard of this? If so, can you share your experience and treatment options?

[Anonymous]

Yes, it certainly makes sense that if the lower back is unstable then the upper could be strained, whether because those upper back muscles are working too much to stabilize your body or because the instability has put your upper body out of alignment. Have you seen a PT? I would think that you need to strengthen some core and posterior muscles. And stop any movements that may be overstretching your SI.

[Anonymous]

Yes. I needed to really build up my glutes and 360 core. If I slack on this, the issues return.

[Anonymous]

PP again. I should have added that I needed to build strength in my hips as well as stop the deep, deep hip stretches I'd been doing.

[Anonymous]

Anonymous wrote:PP again. I should have added that I needed to build strength in my hips as well as stop the deep, deep hip stretches I'd been doing.

This is wonderful info. Can you tell me what you did, workout-wise? Are you saying that you were able to alleviate pain by building these muscles?

[Anonymous]

Anonymous wrote:

Anonymous wrote:PP again. I should have added that I needed to build strength in my hips as well as stop the deep, deep hip stretches I'd been doing.

This is wonderful info. Can you tell me what you did, workout-wise? Are you saying that you were able to alleviate pain by building these muscles?

I find that Barre 3 is really good for strengthening these areas. Also Pilates.

I do a lot of Romanian dead lifts, squats, and hip thrusts.

Also really helpful for me is a version of “good mornings” that I’ve made up to keep things more interesting … a bit like a yoga flow. Standing hip CAR (keeping core fully engaged and pelvis steady & quiet) into a warrior 3 then bend my standing leg into a good morning shape keeping torso parallel to the ground and use that standing leg’s glutes and my core to lift up to the top and end with my knee in front at hip height. From there begin again. Can be down with hands on hips or with / without dumbbells held at your chest. And half of the repetitions should be taking the hip into a reverse CAR. Not sure if that will make sense to you or not!

[Anonymous]

Anonymous wrote:

Anonymous wrote:PP again. I should have added that I needed to build strength in my hips as well as stop the deep, deep hip stretches I'd been doing.

This is wonderful info. Can you tell me what you did, workout-wise? Are you saying that you were able to alleviate pain by building these muscles?

DP. You really out to see a physical therapist who can provide you with exercises tailored to improve the muscles around the SI joint as well as other muscles that need to be worked. Everything really is connected and you need to understand how your body has compensated for the weakness around the SI joint. For me, it wasn't so much in my upper body/neck but downward, especially on the opposite side as it overcompensated for years.

[Anonymous]

This is all such great advice. I’m still reeling from believing that this was all shoulder issues and doing everything in that region to address.

[Anonymous]

This makes no sense

[Anonymous]

Anonymous wrote:This is all such great advice. I’m still reeling from believing that this was all shoulder issues and doing everything in that region to address.

17:54 here. I know what you mean. I moved out here in my mid-20s and was living in a group house in Arlington. I was really fit. I was fine walking the 1.5 miles home from the metro but when I tried to walk up the 4 steps to the porch at home, I could hardly lift my legs. It was SO painful. I thought it was a knee/hip issue.

I saw an orthopedics who said it was because I supinated! Even though, like most women, I wore sneakers to/from the office, wearing dress shoes all day provided me no support and stressed my knees and hips. My feet felt fine but custom orthotics corrected the supination and the problem resolved.