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SACROILIAC JOINT PAIN- WHAT IT IS AND HOW IT CAN BE TREATED…

If, like me you are a sufferer of SI joint pain then you will try a number of treatments to help alleviate it. The Very Well Health site explain what sacroiliac joint pain is. SI joints (there are two) are located on either side of your lower back between the sacrum—a triangle-shaped bone that sits beneath the lumbar spine and above the tailbone—and the pelvic bones. SI joints, like any other, can become irritated, dysfunctional (they move too much or not enough), or injured, all of which can lead to pain.

The symptoms of SI joint pain is pain, which can be sharp, stabbing, or dull and located in the lower back or the back of the hip area. Sometimes the pain is felt in the groin, thigh, below the knee, or in the buttocks. Movements or positions that stress the joint can worsen the pain, such as standing up from a sitting position, walking up stairs, turning in bed, or bending/twisting.

I have arthritis in both my SI joints and one side gives me a lot more pain than the other. My pain is both sharp when I lie on my side and stabbing and after a walk can be dull and is in my lower back and hip area. Last year they thought I was suffering from hip bursitis due to the referred pain I was having in my hips but the MRI scan showed it was the SI joints with arthritis.

The treatment I had was corticosteroid which was injected into the SI joint to provide longer-lasting relief. The relief was amazing and lasted a good three months and has slowly come back during the last month. I was told I could have these injections every four months so I am now waiting for a referral for another one. This does not always work for everyone but they say that this injection is  “gold standard” diagnostic test for SI joint dysfunction. If a person experiences at least a 75 percent improvement in pain, the test is considered “positive. So, at least you know what we are dealing with.

Other treatments which Healthline writes about include stretching the muscles around your SI joint as this can potentially help you loosen up tight areas. This may help relieve tension in your lower back and make it easier to move around with less pain and discomfort. They suggest that you try to set aside some time each day to stretch. Even doing a couple of stretches for a few minutes a day can go a long way. Here are 5 stretches and 2 gentle exercises you can do at home to help ease SI joint pain from Healthline.

Other treatments for SI joint pain which are explained on Pain Management site include, radiofrequency denervation  which can also be useful in the treatment of SI joints. This form of treatment uses heat to deactivate the nerves surrounding the painful joint, preventing it from sending pain signals. Treatment with a good physio therapist can also help correct posture and body movements, and provide advice on different sleeping positions. Over the counter medication can be used to treat painful symptoms and in more severe cases, prescription painkillers may be administered. Or, in some cases, where all the above treatment methods fail, then surgery may be considered as an option. SI joint fusion permanently fixes the sacrum to the ilium using metal implants.

Source: Very Well Health, Health Line, Pain Management

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PAIN & STIFFNESS: THE BEST WAYS TO WORKOUT WITH ARTHRITIS…

Pain & Stiffness: The Best Ways to Workout With Arthritis – guest post from Arthritis Hope.

When you’re in pain, the last thing you probably want to do is exercise. But understanding arthritis and its relationship to exercise is an important part of managing your pain and learning to live with arthritis. Now, there’s no one-size-fits-all pain relief guide, but there are many ways you can incorporate exercise and natural workout supplements into your daily routine to help manage pain and feel like yourself again. The benefits of exercise stem well-beyond muscle definition and weight loss. When you have arthritis, exercise can help maintain bone strength, protect joints, build muscle, decrease stiffness, and even possibly reduce swelling in some cases. Understanding arthritis is a complex subject, but learning about the relationship between exercise and arthritis is a great place to start.

So, let’s get moving and get into the best ways you can workout with arthritis!

Range of Motion Exercises

Exercises like these include dance, yoga, and regular stretching, but don’t worry. Understanding arthritis and doing range of motion exercises can be as simple as doing toe curls while you’re sitting at your desk. Arthritis makes it difficult to achieve full range of motion due to inflammation, pain, and stiffness, but incorporating simple exercises into your pain relief guide can make a noticeable difference in managing your pain.

Toe Curls

This exercise is perfect if your feet are a source of pain, and you can do this one while lying in bed. Slowly, curl all your toes toward the sole of your foot, then extend outward to the ceiling.

Glute Kicks

Stand with your feet shoulder-width apart, bend your knee, and bring your heel to your glutes (your bum muscle). This is a great exercise for understanding arthritis in your knee and increasing that joint’s range of motion.

T-Raises

This exercise should go in your shoulder pain relief guide. While standing tall, let your arms hang loosely by your side. Next, lift your arms up until they reach shoulder height, turning your body into a “T” shape.

Strength-Training Exercises

It’s easy to lose muscle when arthritis starts taking over. Lack of movement can lead to weak muscles and actually make your arthritis worse. Strength training can be used in combination with a variety of pain medications and natural workout supplements to maximize your exercise and help manage your arthritis. Simple movements like squats and leg lifts are great in building back muscle around joints that have been impacted by arthritis.

Hamstring Stretch

We’ll start off easy with something you should be doing every day for your body and mind: stretching. In your efforts to ease pain and start understanding arthritis better, hamstring stretches are a great place to start. Just sit on the floor with your feet straight out in front of you. Touch your hands to the floor, and slowly inch them up as close to your ankles as you can go without hurting yourself.

Knee Stabilizers

Make sure you have support at the ready for balance. With your feet together, put one hand on the back of a chair. Stand on one leg, then raise the other leg slightly to the side without bending it. Be sure to switch legs after your desired number of reps and mark it in your pain-relief guide.

Bicep Curls

This is a great strength-training exercise to help in understanding arthritis in the elbow and mitigating its pain. With weights or even full water bottles, place your arms in front of you with palms facing toward the ceiling. Then, bending at the elbow, bring the weights up toward your shoulders, hold, then slowly lower back down.

Stretching

Understanding arthritis and the everyday pain it causes can be frustrating, but stretching works to relieve arthritic pain from knees, shoulders, hips, back, and other problematic joints. These exercises are a must-have for every pain-relief guide. But it’s important to not overdo it.

Cat-Cow

Get on all fours with your hands placed below your shoulders and your knees below your hips. Tuck your pelvis toward your chin and lift your navel toward your spine(cat). Then reverse the motion and lift your chin, chest, and tailbone up toward the sky(cow).

Head Turns

You can do this one sitting down. Simply turn your head to the left, centre, and right, being careful to not over-extend your neck.

Arm Circles

This exercise works great for understanding arthritis and managing pain in your shoulders. Get in a T-position with arms at shoulder height, and rotate them forward, making big circles with your fingertips. You can repeat this motion going backwards as well.

If you have any doubts or questions about what exercises you should and shouldn’t be doing, be sure to consult your physician and get their input before committing to strenuous exercises or incorporating natural workout supplements. In all things, do what works best for you. Making your own personal pain relief guide is a great step to take toward understanding arthritis and managing your pain.

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13 SUGGESTIONS ON HOW TO KEEP YOUR PAIN AT BAY…

13 suggestions on how to keep your pain at bay.

  1. Exercise
  2. Good Nutrition
  3. Lots of Sleep
  4. Pacing
  5. Prioritizing
  6. Patience
  7. Planning
  8. Practice
  9. Acceptance
  10. Progress
  11. Support network
  12. Medication
  13. Get a Hobby