Prompted by a neighbor with a similar problem, I went searching through my yoga anatomy books and scoured the Internet looking for clues to the culprit of my pain. Finding the source was pretty straightforward. It’s my sacroiliac (S-I) joint, or as my neighbor refers to it, the sacreligious joint.
To be more anatomically accurate, there are two S-I joints—one where each side of the sacrum meets the back of the pelvis. When the sacrum and pelvis move in opposite directions, the result is S-I joint stress, which can lead to pain.According to author and physical therapist Judith Lasater, women are especially prone to this type of pain. A combination of structural variations and hormonal changes (think pregnancy, menstruation, and breastfeeding) put women at increased risk for pain from S-I joint stress. And, go figure, many asanas put “unusual and consistent stresses” on the S-I joint. Thank you, male founders of yoga.
Fortunately, yoginis like Judith Lasater are observing asana as it relates to women’s anatomy. In this excellent Yoga Journal article, Lasater explains that the key to curing pain from S-I joint stress is to pay meticulous attention to pelvic alignment during asana and daily activities.
Based on Lasater’s recommendations outlined in the YJ article and my particular brand of pain, here’s how I plan to modify my practice and daily activities to relieve my stressed-out S-I joint:
- Avoid sitting with legs crossed.
- Stop standing with my body weight shifted onto one leg.
- During prolonged periods of sitting (for example, watching TV in the evening) wrap a rolled blanket around the sacrum and outer thighs. Tug on the ends of the blanket to make the S-I joint feel snug and supported. (Note: This is my own creation. Try it at your own risk…and enjoy!)
- Keep feet hip-width apart in poses like Tadasana (Mountain Pose) and Virabhadrasana I (Warrior I Pose).
- Line the front heel with the back heel rather than the back inner arch in poses like Trikonasana (Triangle Pose) and Virabhadrasana II (Warrior II Pose).
- During asana practice, focus on simple backbends (for example, Dhanurasana) and standing poses (Trikonasana and Utthita Parsvakonasana) to strengthen the muscles around the S-I joint.
- Follow up with twists and asymmetrical forward bends. Lasater says this diminishes the torque through the joint. (Twisted Tip: Move the sacrum and pelvis in unison to create the twist before using the arms. Holding the pelvis in one spot and using the arms against the legs to accomplish a twist is a recipe for S-I joint stress.)
- Be especially careful in asanas that unlock the S-I joint, including Janu Sirsasana (Head-to-Knee Forward Bend), Baddha Konasana (Bound Angle Pose), Upavistha Konasana (Wide-Angle Seated Forward Bend). (Lasater's modification recommendations: Janu Sirsasana - use a firm rolled blanket to support the outer thigh of the bent leg. Also make sure the pelvis moves forward with the sacrum instead of hanging back stationary and frozen on the side of the bent leg. Baddha Konasana - use a firm rolled blanket to support the outer thighs, avoid pushing the knees toward the floor, and don’t strive to bend forward. Upavistha Konasana - keep legs closer together and rest forehead and arms on a chair.)
- At least until the pain has improved, avoid twisting standing poses, which can torque one side of the joint) and asanas like Eka Pada Rajakapotasana (One-Legged Pigeon Pose), which stretch the piriformis muscle, which in turn can further destabilize the S-I joint.
