After one to two weeks, the inflammation around your SI joint should be reduced. You may be able to gradually return to normal activities if the swelling and pain goes away.
Try to soak in a hot bath on a regular basis to make the SI pain go away. If the area does not seem to be healing after several hot baths, you may want to see a doctor.
If the SI joint pain is intense and severe, you may need to take some time off of work and rest in bed until it heals. You should also see your doctor if the pain does not go away with home treatment or seems to be getting worse.
To add additional relief, massage the area around your SI joint, or seek help from a professional masseur. This can help loosen and relax the ligaments as well as the SI joint. Taping the hip area can also help provide quick relief for an inflamed SI joint. [8] X Research source
Keep in mind you should not use the OTC medication for a prolonged period of time to treat any SI joint pain. If you think your SI joint is not getting better, you should go see your doctor. You can also take a topical medication, like an analgesic, menthol, or methyl salicylate. [10] X Expert Source Stuart Rammell, DOBoard Certified Interventional Pain Specialist Expert Interview. 1 September 2021.
To do a bridge pose, lay on a yoga mat or exercise mat flat on your back. Bend your legs so they are two feet away from you, or so you can feel the back of your heels with your hands. Inhale as you slowly lift your pelvis towards the ceiling, putting weight into your feet. Pretend you are squeezing a ball between your thighs as you raise your pelvis. Hold this pose for five breaths and then slowly lower back down onto the mat, lowering your pelvis first, followed by your upper back. For a more challenging bridge pose, you may try raising one leg in the air when you are in bridge, keeping your hips level as you do so. Then, exhale as you release the leg and place it on the mat. Inhale again as you raise the other leg into the air. This can help strengthen your abdominal muscles and your inner thigh muscles.
To do a plank pose, place your hands on the mat in front of you, in line with your shoulders. Then, place your legs straight behind you with your hips level. Put weight into your hands and into your feet, keeping your legs straight and strong. Hold the plank pose for five breaths at a time. You may do a series of plank poses to strengthen your lower back and your SI joints. If this pose aggravates your shoulder muscles, you may try doing it on your forearms instead of your hands.
You may sign up for a water aerobics class at your local community center or at your gym, if it has a pool.
Your doctor may suggest that you start a physical therapy program right after the injection has been done. The injection will also allow you to resume your normal activities.
Once the SI joint is less inflamed, you may be able to loosen the orthotic. Your doctor may schedule follow up appointments with you to ensure the brace or support is working.
You should only go to a chiropractor that has been referred to you by your doctor, as you do not want to make your SI joint worse by going to an inexperienced chiropractor.
Let your doctor know about the pain you experience, as well as what types of pain management you have tried. This will help them better assess whether surgery is the right option for you.
