SI Joint Belts for Psoriatic Arthritis Back Pain Relief

Understanding Sacroiliac Joint Pain

The sacroiliac (SI) joints are located between the sacrum at the base of the spine and the iliac bones of the pelvis. These joints help stabilize the pelvis and absorb shock between the upper body and legs.

SI joint pain or dysfunction occurs when these joints become inflamed or move abnormally. This can lead to intense pain in the lower back or hips that may radiate down the legs. It is commonly associated with conditions like pregnancy, arthritis, injuries, or imbalance in the muscles that support the SI joints.

For those with psoriatic arthritis, SI joint inflammation is a common cause of persistent lower back and hip pain. The immune system attacks the tissue around the SI joints, leading to swelling, stiffness and debilitating pain. Using an SI joint belt can help stabilize the pelvis and take pressure off these painful joints.

Benefits of Wearing an SI Joint Belt

Here are some of the top benefits of using an SI joint belt for back pain relief:

• Provides compression - The tight fit around the hips applies gentle pressure to limit SI joint movement.
• Improves alignment - Supports optimal pelvic position to take stress off the SI joints.
• Stabilizes pelvis - Prevents overstretching ligaments and tendons around the SI joints.
• Reduces strain on muscles - Lessens the workload of muscles that normally stabilize the pelvis.
• Limits inflammation - The compression can help reduce swelling and fluid buildup.
• Supports posture - Encourages proper pelvic tilt and spinal alignment when standing or sitting.
• Pain relief - Taking pressure off inflamed SI joints can greatly reduce symptoms.
• Increased mobility - Stabilizing the pelvis allows you to stay active with less pain.

Choosing an Effective SI Joint Belt

There are a few key factors to consider when shopping for the best SI joint belt:

• Material - Look for breathable but supportive materials like elastic or neoprene.
• Sizing - Measure your hips to find the right fit that hugs close without pinching.
• Comfort - Make sure the belt feels snug but not constricting when worn.
• Stability - Opt for dual pull straps or velcro to customize compression.
• Thickness - Thicker belts tend to provide better support and durability.
• Shape - Contoured belts help optimize alignment at the SI joints.

It’s also a good idea to start slowly and gradually increase how long you wear the belt each day to get used to the feeling.

How to Use an SI Joint Belt

Follow these tips to properly wear your SI joint belt:

• Position low on hips - Place just above the hips centered over the SI joints.
• Stand with proper posture - Keep your spine neutral as you tighten the belt.
• Slowly increase tension - Pull the straps gradually to find optimal compression.
• Tighten front first - Get the front of your pelvis in proper alignment before the back.
• Engage your core - Contract these muscles to better support your pelvis.
• Breathe deeply - Full breaths encourage relaxation into the belt.
• Move slowly at first - Give your body time to adjust to the new positioning.
• Wear for short periods - Slowly increase wear time from 1-2 hours progressing to most of the day.
• Adjust fit as needed - You may need more or less tightness depending on activity.

Exercises to Support SI Joint Health

Using an SI joint belt together with targeted exercises can provide excellent pain relief by strengthening the muscles around your pelvis for added joint support and stability.

Glute Bridges

This exercise strengthens your glutes to take pressure off your SI joints.

• Lie on back with knees bent, feet flat on floor.
• Squeeze glutes to lift hips up into a straight line from knees to shoulders.
• Hold for 2 seconds at the top then lower hips back down.
• Repeat for 10-15 reps, 2-3 sets.

Planks

Planks improve core stability to better support the pelvis and spine.

• Start in pushup position balancing on forearms and toes.
• Keep body in straight line without arching back or sagging hips.
• Hold for 30-60 seconds, repeat for 3-5 reps.

Bridge Pulses

Small, controlled hip lifts strengthen the gluteus muscles around the SI joints.

• Lie on back with knees bent, feet flat on floor.
• Lift hips 2-3 inches off the ground, squeezing glutes.
• Pulse hips up and down slightly for 15-30 reps.
• Keep spine neutral. Do 2-3 sets.

Clamshells

This isolation exercise targets the gluteus medius for pelvic stability.

• Lie on your side, knees bent at 90 degrees, heels together.
• Keep feet touching as you raise top knee up like a clamshell.
• Do 15 reps then switch sides. Repeat for 2-3 sets per side.

Transverse Abdominis Activation

Engaging this deep core muscle improves stabilization of the lumbar spine.

• Lie on back with knees bent and hands on stomach.
• Draw belly button in towards spine without holding breath.
• Hold for 5 seconds then release. Repeat for 10 reps.

Lifestyle Tips for SI Joint Pain Relief

In addition to wearing an SI joint belt and performing supportive exercises, making certain lifestyle adjustments can really help reduce pain and inflammation around your SI joints.

Watch Your Posture

Practice good posture by keeping your ears, shoulders and hips aligned whether sitting, standing or moving. Proper spinal alignment reduces strain on your SI joints.

Stretch the Hips

Gentle stretches that open up your outer hips can help relieve tension placed on the SI joints. Try figure-four stretches, pigeon pose, and knee-to-chest stretches.

Strengthen Your Core

Focus on bodyweight exercises that engage your transverse abdominis, pelvic floor, and lower back muscles to support your SI joints.

Mind Your Movement Patterns

Avoid motions that force over-rotation like twisting to lift objects. Move from your hips and keep your spine straight.

Watch Your Weight

Excess weight places more downward pressure on the SI joints. Losing excess pounds helps reduce this strain.

Consider Orthotics

Inserts or shoes with good arch support can aid proper alignment and distribute force away from the SI joints.

Apply Heat

Warm packs around the SI joints increase blood flow to relax muscles and reduce stiffness after activity.

Get Enough Rest

Be sure to get 7-9 hours of sleep per night and take rest days between intense workouts to allow your SI joints time to recover.

See a Doctor for Ongoing SI Joint Pain

While SI joint belts can provide effective relief for many, it’s important to see your doctor if pain persists for more than 2 weeks or progressively worsens. A doctor can assess your specific condition and determine if additional treatment is needed. Physical therapy, medication, injections, or even surgery may be options if more conservative measures don’t provide lasting relief.

With the right combination of an SI joint belt, targeted exercises, and lifestyle adjustments, you can find great reduction in SI joint pain. Properly supporting these small but mighty joints is essential for getting back to the activities you love pain-free.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.