Sacroiliac joint pain returned after 3 years. Now what?

Nearly 3 years ago, I posted that my SI joint was healed. This injury was from a 1996 car wreck. I finally got the right help years later from a physical therapist who evaluated my pelvic alignment and said it was out of symmetry every way possible — tilted sideways, tilted forward, rotated more on one side than the other.

She put a Core Wrap (stretchy fabric with Velcro on the end) around my pelvis, pulling the bones together, and voila, instant stability.

None of the 3 chiropractors I’d seen, for more than a year each, had even suggested that. I’m sure not every chiropractor is like this, but it seemed to me that they wanted to keep treating me forever without fixing the problem, just providing a little relief.

If they understood that stretched out ligaments need bracing to shorten, they never let on. I had to go to massage school and take advanced classes to learn that. Rah for PTs!

I stopped wearing the Core Wrap in Dec. 2016 after 18 months of wearing it pretty much 24/7 because my pelvis finally felt stable without it. I could go for long walks, even hiking in the mountains, without pain.

The alignment still wasn’t perfect but the ligaments had tightened up from wearing the Core Wrap and I wasn’t in pain. I was able to resume doing a full yoga practice, complete with lunges and twists, backbends and splits, joyfully meeting many challenges, developing symmetry and strength, and improving my balance. My alignment improved.


In October 2020, I was house- and pet-sitting for my daughter and her wife, and I needed to move a 30-pound bag of dog food from the garage to the pantry.

It was too much weight for little old me. (I’m 5’0”.) Even though my arms and upper body are strong, I’m guessing that my pelvis may always be a weaker spot, particularly where L5 and S1 meet. The disc felt compressed. Not herniated, but compressed.

I felt a strain immediately in my low back.

Over the next few weeks, it got worse. I began to wake up with a familiar old discomfort, especially at the left SI joint, and also down the outside of my left leg. My fibula felt out of place, and my knee felt slightly unstable.

It was as if the old asymmetrical tension patterns had returned. The body has memories of the dysfunction as well as the function. My choices move me toward function. I had made a poor choice. (Next time: move the dog food bin to the garage and fill it there.)

Le sigh.

I’d discarded my well-used, stretched-out Core Wraps.

I’m going to try something new. I had some KT Tape stashed away. I went to their website to see how to tape for SI joint stability. It pulls the pelvis together in the back with extra support on the side that is problematic.

So today I’m trying that. The cotton version is supposed to last for 1-3 days. The best thing is that KT Tape doesn’t show under your clothing.

The velcro on the Core Wrap could be irritating to my skin, so I ordered a genuine sacroiliac belt.

I chose the Vriksasana Sacroiliac Belt. It has 4.3 stars from over 4,000 people, the most for any SI belt on Amazon. Their instructions say to wear it for two weeks, including while sleeping. It’s $26.

Vriksasana is tree pose in Sanskrit — one I’ve been working on to develop better balance standing on my left leg. The name is a good omen.

It looks like it would be bulky under clothing, so I will simply wear it outside my yoga pants, which have become my daily uniform. People who are curious enough to ask about it will learn something new that may help them or someone else.

Meanwhile, I am not lifting heavy things and being super careful of sleep posture and in yoga. I danced and did some gardening today, with a lot of attention to not straining anything.

Several people have found my previous posts about my SI joint healing journey because they are searching the web looking for help for their own SI joint issues. They’ve reached out.

This is why I write about it. I am a bodyworker myself, and I am fascinated by the healing journey, especially when it’s not a quick fix. I’ve had several long and meandering ones, and I know that when you find the right information or practitioner or aid, progress can be rapid. I like to help people make progress.

I’ll be back with a report before too long.

Small print: I have an affiliate account with Amazon and may receive a small percentage of sales made through clicking these links.


10 thoughts on “Sacroiliac joint pain returned after 3 years. Now what?

  1. How are you doing now regarding your SI pain? I am 47 and have SI pain as well after gardening during the covid lockdown. It started in June and here I still am. I get depressed at times…I am wearing the belt after reading your blog. I am seeing a PT who keeps telling me to do Mackenzie back extensions which seems to make my sciatica worse. I’m also seeing an Egoscue therapist. Praying for healing for us all.

    Liked by 1 person

    • Thanks for asking. I saw a physical therapist a few weeks ago, on a good day, who recommended avoiding asymmetrical yoga poses, gave me a Muscle Energy Technique for when my SI joint feels discomfort, recommended no extreme forward or back bends or twists, and to wear the belt only if I knew I would be doing something strenuous like shoveling dirt. It takes time for tissues to recover from strain.

      A friend gave me a lesson in the MELT Method that was helpful. There are specific exercises for the pelvis. I decided to commit to doing the MELT Method for a few months — it works with the body’s fascia (connective tissue), which encases muscles and muscle fibers. I’ll report back when I’ve gotten some experience with it. Waiting on my equipment to arrive now.

      I’m unfamiliar with Mackenzie back extensions or Egoscue, so can’t weigh in on that.

      Thank you for your prayers.

      Liked by 1 person

    • If there is no underlying issues with the spine or pelvis, the pain could be caused by tight muscles like the abdominal obliques, leg adductors, hip flexors, etc… tight muscles are in a shortened position and while at rest will pull on the anchors its connected to, possibly pulling them out of alignment. It can be exacerbated by weak antagonist muscles on the other side. Additionally, overly tight muscles (including muscle knots) can affect strength building because the muscle isn’t going through it’s full range of motion. Surprisingly, not all physical therapists apply these theories into their practice. I had to learn it from a pelvic specialist, who was the 5th PT I’d seen in my travels.

      Liked by 1 person

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