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Sacroiliitis - what exercises are ok?

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Posted 11/17/2011 2:27 PM (GMT 0)
Hi,

I have sacroilitiis (inflammation of SI joints).  I am someone who loves to exercise (and it counter balances my sweet tooth).  My favourites is the eliptical.  I've been doing physio since May.  Am still in lots of pain daily, but would say I'm better than before.  On Monday I tried doing 20 minutes on our stationary bike.  It's not as good of a workout as the eliptical, but figured it would be easier on my joints as I'd just sitting there.  Well, my SI joint really hurt by the end and I've been paying for it the past few days.  I find that power walking irritates my joints too, and the last time I used the eliptical, it caused a flare up.

What exercises CAN I do without making me worse?  (andyou can skip swimming, as that's one that I do not like).  Is there anything? Or in my situation, are there really no options?  It's so unfair as they keep saying how important it is to exercise, limiting risk to all these diseases and other issues (plus the fact that it gives me energy and mentally makes me feel better), but yet it seems like it's something I can't do. 

Posted 11/17/2011 4:01 PM (GMT 0)
If you wear an SI belt, you should be able to do all of the exercises you like. You might have to modify some to be lower impact.

Bike riding doesn't work for me either - at least on a standard seat. You might try a recumbent bike to see if you can get the load off your SI. On a regular bike seat your sitz bones are carrying all the weight of your upper body, and that is going to load the SI directly. When walking or jogging, your SI joints transfer all the loads from your legs to your pelvis and torso. They are important joints, and when you are trying to do some cardiac exercise you are going to want to use them. It's an unfortunate conundrum.

I have found that vigorous yoga, like Ashtanga, gets a very high heart-rate without overloading the SI. There are other issues there, though, especially with regard to twisting postures that may be painful for you. You can always modify a yoga posture to work for you.
Posted 11/18/2011 12:49 PM (GMT 0)
Thanks kazbern,

My physiotherapist actually prescribed an SI belt, but she said it was more for sitting.  Personally  I found it quite uncomfortable and stopped wearing it (and when I mentioned to my rhematolgoist at a later appointment, he said not to bother with it). 

Now that you say it, it does make sense why the stationary bike doesn't work.  Unfortunately, the one that we have is a regular upright one, and I'm not gong to go out and spend the $ on a recumbant, when chances are, it will cause pain too.  Really wish I could do the eliptical. 

Didn't realize that yoga is vigorous.  i always thought of it as stretches and poses for strength...kind of like some of my physio exercises.  Good that you've found somethign that works.  If i remember correctly, you used to be an avid jogger (I apologize if I'm mixing you up wtih someone else)

Posted 11/18/2011 4:37 PM (GMT 0)
No, that's me, the former avid jogger, LOL!

I have been doing a boot camp program since January, with a goal of building my upper body strength to make yoga easier. That sounds as weird as I think it does, right? Anyway, my core strength has really improved too and I can now jog for a mile or so without any discomfort in my hips or hamstring. Not going to push it, though - I moved some heavy boxes yesterday and my hamstring injury is flared today and my right SI is achy. It's a lifelong thing for sure.

Look into Ashtanga yoga. It is quite an athletic experience. But if you try a yoga class please be careful about stretching those hamstrings - if you're like me you'll want to protect them from tearing or getting overstretched given your SI problems.
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