Out of Joint

The sacroiliac joint—where the pelvis and sacrum meet—is where many yogis experience lower back pain. But you can resolve the discomfort in the same place it started: on the yoga mat.

By Judith Lasater

When you sit in Upavistha Konasana, there is little to support and/or stabilize the sacroiliac joint, and bending forward only adds to this instability. If you suffer from sacroiliac pain, bring the legs closer together than usual and rest the arms and forehead on a chair in order to prevent further discomfort. Also, certain rotator muscle stretches—such as Eka Pada Rajakapotasana (One-Legged King Pigeon Pose), which many students use to warm up before class—should be avoided during acute sacroiliac pain. The piriformis muscles, strong external rotators of the thigh, attach to the sacrum and the femur. Stretching them can increase S-I joint instability.

Healing the sacroiliac joint takes constant vigilance. The most powerful healer is simply not to create the torque of sacrum and ilium moving apart. But strengthening the area can be useful too, and one of the best ways to do this is with simple backbends, such as Dhanurasana (Bow Pose), in which the pelvis moves forward and contracts the posterior muscles. This helps move the sacroiliac into place and also strengthens the muscles of the lower back and hip, which can then help to hold it there.

Standing poses can help strengthen the area around the sacroiliac joint. Focus on Trikonasana (Triangle Pose) and Utthita Parsvakonasana (Extended Side Angle Pose), as these poses strengthen the rotator and gluteal muscles that help to stabilize the area of the S-I joint. In standing poses be careful of any asymmetrical position that could cause the pelvis and sacrum to move in different directions. Remember that you want the area to be strong and supported by contraction of the powerful muscle groups of the pelvis and hip, like the gluteals and rotators.

Also, avoid twisting standing poses during flare-ups because they can torque one side of the joint. Keep in mind, though, that the best cure for sacroiliac dysfunction is prevention. Understanding the importance of keeping the sacrum and pelvis together in twisting and sitting movements—in your yoga practice and everyday life—is the key to remaining pain free.

Judith Hanson Lasater, Ph.D. and physical therapist, has been teaching yoga since 1971. The author of Living Your Yoga: Finding the Spiritual in Everyday Life (Rodmell Press, 2000) and Relax and Renew (Rodmell Press, 1995), she can be reached at www.judithlasater.com.

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