SI joint pain physical therapy in Carmel, Indiana

SI joint pain is usually felt in a small area on one side, just below the belt line, often right over the dimple at the back of the pelvis. Many people point to it with one finger. It may spread into the buttock or back of the thigh but seldom travels below the knee, which helps separate it from disc-related nerve pain.

The sacroiliac joints connect the base of the spine to the pelvis and move only a few degrees. They handle large forces whenever you stand on one leg, climb stairs or twist. Pain often follows asymmetric load: a fall onto one buttock on winter ice, a misstep off a curb, or a season of golf where the same side drives every swing. Runners who suddenly add hills or long cambered roads can provoke it too, as can heavy single-leg work in the gym.

Pregnancy and the months after childbirth are another common trigger, as hormones loosen ligaments while the body’s load changes. If that is your situation, the pregnancy back pain page covers what is different during and after pregnancy.

Strengthening the glutes, deep abdominals and the muscles that cross the pelvis calms most irritated SI joints, because those muscles compress the joint and make it more stable when you stand on one leg. Early exercises are often low-load: side-lying hip work, the glute bridge and the clamshell.

Progressions move toward standing, single-leg tasks: step-ups, split squats, single-leg deadlifts and cable rotations, all of which the equipment in the private suites supports. Golfers and pickleball players usually finish with rotation drills that match their sport. Adductor strength gets attention too, through exercises like the Copenhagen plank.

Some therapists use a pelvic belt for short-term relief during flare-ups, especially postpartum. Hands-on techniques may ease pain as well; note that in Indiana, spinal manipulation by a physical therapist requires an order or referral from a qualifying provider, and whether a given therapist in the network uses manipulation depends on that therapist.

• Side-lying hip abduction and clamshells
• Bridges, then single-leg bridges
• Split squats and step-ups with dumbbells
• Cable rotation and anti-rotation presses
• Adductor strengthening such as Copenhagen planks

Keep things symmetrical and avoid long periods on one leg. Sleep on your side with a pillow between your knees, roll over with your knees together, and get out of a car by swiveling both legs out at once. Standing evenly, rather than hip-hanging on one side, takes load off the painful joint.

When sitting, keep both feet flat and avoid crossing your legs. On the stairs, lead with the stronger leg going up and the sore side going down for a short while. Walking is usually good, though shorter strides on the Monon Trail may feel better than long ones at first.

If the pain keeps returning or has lasted a few weeks, the back and pelvis questionnaire tells the matching team what is happening, and they will propose a licensed therapist in the network whose experience fits. Indiana allows you to start without a referral for up to 42 days.