NCTV Episode 116

Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode includes:-

  • What it is: Sacroiliac joint dysfunction explained in plain English.
  • What causes it: Sitting too long to pregnancy and leg length differences.
  • Key symptoms: The difference between SIJ pain and hip problems.
  • How osteopathy helps: Gentle treatment, hands-on care, and rehab.
  • Self-help strategies: Easy tips you can try at home to ease pain.

Transcript

If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

Hello and welcome to NCTV Episode 116 which is all about Sacroiliac Joint Dysfunction.

Now, when someone comes into clinic saying, “It feels like my hip,” they usually point somewhere towards the back of the pelvis. But more often than not, they’re not talking about their actual hip joint at all.

Today, we’ll be demystifying a common and often-overlooked source of pain, sacroiliac joint dysfunction.

If you’ve never heard of it, you’re not alone. But once you know what to look for, it suddenly makes a lot of sense.

What is the Sacroiliac Joint Anyway?

You’ve actually got two sacroiliac joints, or SI joints for short. They’re located at the base of your spine where the sacrum (that’s the triangular bone at the base of your spine) meets the iliac bones of the pelvis (these are the large wing-like bones here).

They’re built for stability, not movement, unlike the shoulder or hip, but they do allow a very small amount of motion, just a few millimetres in fact, which helps to absorb shock and transfer weight between your upper body and legs.

When those joints stop working properly, either moving too much or not enough, they can become irritated, leading to discomfort and dysfunction.

What Causes of SI Joint Dysfunction

SI joint issues can come from either excessive movement (often in more flexible people or during pregnancy) or restricted movement (often due to stiffness, muscle imbalance, or inflammation).

Common causes include:

  • Prolonged sitting or standing (especially on one leg or side)
  • Uneven weight distribution when carrying a child, bag or load
  • Repetitive one-sided movements
  • Falls or direct trauma to the pelvis or lower back
  • Pregnancy-related ligament laxity
  • And Leg length differences or foot mechanics affecting your gait

It’s also worth noting that stress and reduced core control or glute strength can play a role.

What Symptoms to Look Out For

The tricky thing about SI joint dysfunction is that it often mimics other conditions. People might assume it’s a hip problem, sciatica, or even a pulled glute or hamstring but that’s not always the case.

Here are some of the common signs to look at for:

  • A dull, nagging ache in one side of the lower back or buttock
  • Pain when getting up from a chair
  • Discomfort rolling in bed or standing on one leg
  • A feeling of “jammed” or stuck movement in the pelvis
  • And Occasionally, pain radiating down the leg—not quite sciatica, but easy to confuse
  • It’s usually one-sided and often feels deep and hard to pinpoint.

Here’s a little fact for you: the SI joints are so stable because they’re held together by strong ligaments. As a result, the joints only move a matter of a few millimetres – but that’s still enough to cause real mischief if they’re not working properly.

What Can Be Done About It?

Great question! The good news is that it’s very treatable through manual therapy.

Osteopathy for example can help by:

  • Assessing your pelvic alignment and identifying whether the joint is moving too much or not enough
  • Using gentle manual techniques to restore balance and ease by improving movement and reducing pain
  • Addressing muscle imbalances in the glutes, hip flexors, and lower back
  • Offering specific exercises to support the joint and reduce recurrence
  • And advising on posture, movement patterns, and day-to-day habits

There are things you can do at home too so here are several self help tips:

  • Avoid crossing your legs or leaning to one side when sitting
  • Try simple core and glute exercises like bridges and pelvic tilts
  • Use heat or cold packs depending on what feels most relieving
  • Stay active with gentle movement and avoid bed rest as this usually makes it worse
  • If standing for long periods, shift your weight regularly

These little changes can make a surprisingly big difference.

When Considering The Outlook

With the right treatment and self-care, most people recover well from sacroiliac joint dysfunction, it’s rarely something that is long-term. The key is identifying it correctly, especially since it’s often mistaken for something else.

So if you’ve had nagging pain in the lower back or buttock that doesn’t quite fit the usual patterns, it’s worth considering whether your SI joint might be the hidden culprit.

And if you’re finding yourself saying “I think it’s my hip,” but nothing quite adds up, it might just be your SI joint. And now you know what to do about it.

That’s it for today’s bitesize bit to help your health flourish and I’ll see you again next time. Bye for now.