I recently taught Somatic Exercises online to T.G., a woman suffering from sacroiliac pain, commonly referred to as SI joint dysfunction or SI joint instability. When we began our sessions, she stood tilted to one side, clearly stuck in a Trauma Reflex. She was unaware of the severity of her tilt; she told me that her posture although technically out of balance, felt normal to her. She knew from reading my book, Move Without Pain, that her tilt was an unconscious habit that her brain had set as "normal" because she'd been standing like that for a very long time. She had a few falls, accidents, and a particularly difficult childbirth and labor.
How SI joint pain arises
"After working with me and watching me move, do you think the SI joint is the issue? I'm so amazed at the changes taking place in my body after learning Somatic Exercises. The psoas release you taught me made me feel so much more relaxed in my torso."
– T.G., New Mexico
To answer her question: her Trauma Reflex - not her SI joint itself - was causing her pain. The painful joint was merely a symptom; the underlying cause of her pain was Sensory Motor Amnesia (SMA) in the muscles that attach into, and move the pelvis and SI joint: the extensors of the back, the quadratus lumborum, the iliopsoas, the obliques, the rectus abdominis and others. They were all pulling unevenly on her pelvis so that whatever activity she did caused pain in the joint. Her hamstrings were also very tight because she had begun to use her legs differently to compensate for the tilt in her center. Because her muscles were in a state of chronic contraction, her movement was inefficient and painful.
How the 3 Stress Reflexes affect the SI joint
Some symptoms of SI joint dysfunction are:
- low back pain on both sides
- a feeling of weakness and instability at the bottom of the spine
- sciatic pain
- pain at the waist, towards the center of the back
- aching in the front of the thigh and down into the groin
One-sided SI joint pain suggests that the muscles that connect the SI joint and the center of the body are pulling unevenly on the joint. An asymmetrical muscular pull often rotates one side of the pelvis. There is an feeling of being "jammed up" in the sacroiliac joint because the Trauma Reflex puts a painful torque on the pelvis, inhibiting it from moving up, down, forward, and back.
Bilateral SI joint pain suggests habituation to the Green Light Reflex, which creates excessive contraction through the muscles along our spine; this puts excess pressure on the SI joint and lumbar spine. If the Red Light Reflex is habituated, the pelvis doesn't move freely when walking; the iliopsoas is tightly contracted and the joint feels stuck.
The key to regaining stability and mobility
When you no longer move with ease, and cannot sense or control the back, front, and sides of your body, you may feel unstable and lose the ability to walk smoothly and move easily. A critically important aspect of reversing SI joint instability and pain is to learn to move the pelvis freely again. It is precisely that lack of freedom in the pelvis that is absent in those with SI joint (as well as hip and pelvic) pain. In order to regain stability and mobility, you must be able to sense, feel, and control yourself fully from within.
My client learned quite a few Somatic Exercises: arch and flatten , arch and curl, back lift, arch and curl with psoas release, cross lateral arch and curl, side bend, washrag, and the walking exercises. Through repetition of these movements she learned to slowly and intelligently reduce muscle tension in the muscles of the back, waist and front of her body so she could extend, flex, side bend and rotate her body with ease and comfort. She pandiculated these muscles and began to reconnect her brain to her muscles, resetting muscle length, function, sensation, and control.
By the time her session concluded, the uneven muscle tension that had pulled her sacroiliac joint out of alignment had greatly diminished. She found a relaxed and accurate "neutral" in the center of her body. Best of all, she had begun to regain a true sense of herself, from the inside out.
How you can eliminate and prevent SI joint pain
Below are some options for learning to prevent and eliminate SI joint pain and instability and learn to move freely again. It is highly recommended that you seek the help of a skilled Clinical (Hanna Somatic Educator) for more precise guidance and rapid improvement: