SIJ Pain and Yoga: 5 Essential Tips for Yoga Teachers
Injury to the sacroiliac joint (SIJ) is one of the most common yoga-related injuries I see in clinic.
The sacroiliac joint is unique in that there are no direct muscles that attach to it. Instead, the SIJ relies on the stability provided by the surrounding muscles to help manage forces, such as when standing on one leg or during the flexion and extension of the spine. Without this support, shearing forces can affect the joint, leading to pain or injury.
Follow my top 5 tips to help prevent your students from suffering from SIJ pain and or injury.
Allow the pelvis to move freely, without force in one direction or following dogmatic cues such as telling the students where the hips should face or aligning the foot up exactly in line with the hip- follow what feels good;
Activate deep core muscles for stability. Co-contraction of the deep muscles such as the transverse abdominis and pelvic floor help to stiffen the SIJ which increases its stability. Encourage students to feel a light contraction of these muscles when transitioning between poses, especially in dynamic movements like forward folds, backbends, or standing postures. This can help maintain stability and reduce the strain placed on the sacroiliac joint.
To prevent SIJ pain, it’s essential to promote balance between both sides of the body. Encourage students to stretch equally right and left, paying attention to any imbalances or tightness that may contribute to SI joint stress. One-sided stretching can exacerbate the problem by overloading the sacroiliac joint on one side. In poses like lunge variations or seated twists, make sure your students are equally engaged on both sides of the body. This will help prevent uneven pressure on the SIJ and reduce the risk of strain or injury.
Encourage nutation of the sacrum if the student is hypermobile to ensure greater stability. To promote sacral nutation, lightly release the tailbone towards the floor in poses such as backbends (note please don’t apply this to all students- not all will need this, although its a really common cue we hear.. more on this another time). This will help stabilize the pelvis and SI joint, preventing excessive strain on the lumbar sacral region.
Use a block to “hug” into the inner thighs to help activate the adductor muscles in postures such as camel or bridge, this will help take some of the possible strain or stress off of the lumbar sacral region. This gentle squeeze will also help engage the yoga students corse muscles which will aim to provide extra stability and takes some of the strain off the lumbar sacral region.
When a student experiences SI joint pain, it's essential to approach their practice with mindfulness and awareness. By implementing these 5 tips, you can help students navigate their practice with greater ease and stability, reducing the risk of further injury.
Promoting pelvic stability, encouraging deep core activation, and using props for support are effective ways to safeguard the sacroiliac joint and prevent injury during yoga practice. Always remember, each student’s body is different, and a personalised, holistic approach will be the most beneficial in addressing their needs.
Want to listen to more tips for keeping the spine healthy with yoga?
I hope these tips help increase your confidence as a teacher and in-turn keeps more students on the mat.