Reader question: Is it okay to work out in a pool if your SI joints are out of alignment?

Hi everyone! Hope you’re all enjoying the holidays. I’ve been getting some really great questions from readers recently that I think are worth sharing with you all. *** I recently heard from G., who was wondering it was okay to perform aquatic exercise when her SI joints and sacrum were out of alignment.   (She goesContinue reading “Reader question: Is it okay to work out in a pool if your SI joints are out of alignment?”

Why do “perfectly good” exercises sometimes not help?

I haven’t written a ton on my multiple physical therapy failures yet, because unfortunately there are so many. For now, let me just say that my physical therapist Paula, who finally helped me, was actually the fifth physical therapist I saw over the course of this journey. The first four offered varying degrees of helpfulness vs. unhelpfulness, but ultimatelyContinue reading “Why do “perfectly good” exercises sometimes not help?”

Start building core strength with exercises that are gentle on the SI joints and lower back

I received a really interesting comment on Sunlight in Winter the other day. It was from Maritza, who suffers from both SI joint dysfunction and lumbar spine issues (the term “lumbar spine” refers to the part of the spine that’s in your lower back). Maritza wrote: Her comment inspired me to share some information withContinue reading “Start building core strength with exercises that are gentle on the SI joints and lower back”

The core muscles & transverse abdominis: the most important place to start strengthening

Hi everyone! I’ve had a lot of requests recently for exercises for the SI joint. There are soo many things I want to say about this, but today, I figured we’d start with what I believe to be the most important place to start strengthening: a core muscle called the transverse abdominis. *** The transverseContinue reading “The core muscles & transverse abdominis: the most important place to start strengthening”

Three major muscle groups to strengthen for SI joint dysfunction

Hi everyone!  One of the topics people ask me about most frequently is my exercise routine for SI joint dysfunction. However, before I go into specific exercises, I wanted to take a moment to try to shift your thinking on what strengthening means for SI joint dysfunction. What a lot of people get wrong isContinue reading “Three major muscle groups to strengthen for SI joint dysfunction”

Traction: One of the best things you can do for yourself in the pool

Hey everyone, So, the really great thing about water exercise is that it allows you to strengthen the muscles that support the SIJ without putting additional strain on your ligaments. However… As if that wasn’t enough, the pool offers some additional benefits you can’t get from any other form of exercise. The most important moveContinue reading “Traction: One of the best things you can do for yourself in the pool”

What’s so awesome about aquatic therapy?

It’s a great way to build muscular strength without negatively impacting your SI joints. Basically, if you have an SI joint injury, you have likely sprained the ligaments that are supposed to hold the joint in place.   The only way around this is to build up enough muscle strength around the joint that yourContinue reading “What’s so awesome about aquatic therapy?”

Labral tears

Hip labral tears are a condition that can sometimes accompany sacroiliac joint dysfunction. The labrum is a ring of cartilage found within the hip socket.  Its main purpose is to absorb shock, as well as to help make sure your leg bone fits snugly inside the hip socket. Cartilage is generally pretty tough, but sometimes itContinue reading “Labral tears”

In the Woods

So I tested my SI joints today in a way that I haven’t since I injured them: I went for a hike, not in my regular shoes, but in my actual winter boots.  They were still relatively new and had that just-out-of-the-box feeling– in other words, they were kind of stiff. And I pushed myself.Continue reading “In the Woods”

Tight muscles can mimic SI joint dysfunction

Now that my SI joints themselves are actually staying stable (thank God!) I can begin to identify other factors that may have been contributing to my pain, and causing my sense of being off-kilter, all along. What I’m referring to specifically in this post is tightness in the muscles of the lower back.   WhenContinue reading “Tight muscles can mimic SI joint dysfunction”