Desperation. Fatigue. Frustration. These are all the feelings you have when your back is pain from SIJD or other causes. Anything that makes the slightest improvement is a godsend. I was in such intense pain, even the smallest relief brought some way to make it through the next day, hour, minute.
I thought it would be helpful to show some of the things that helped me through the day and even those that still help me as prevention.
The Sacro Wedgy
This funky looking little device allows you to completely relax the entire hip/sacral area after a long day of attempting to hold everything tight yourself. I give this a thumbs up.
Vin Yoga DVD
I’ve mentioned this video before but I will mention it again. I use this about 3x a week. I feel like it definitely keeps my entire hip region strong, but it targets the sacral muscles just enough for stability without over doing it. Prevention is key!
6 comments
Comments feed for this article
November 17, 2011 at 9:56 am
Sian
Thanks for putting all of this info up. I never realised how many people suffer with the same issues. Can you please let me know what stretches you do for the hamstring and psoas muscles? I am learning a lot about prolo and I think each doc does it different. The one I saw did it with a ct scan to see that the needle is in the right place, but Im not sure if he injected more than once. I am yet to know if it will work but at the moment am in the stage afterwards where it feels locked still. I will give that device you suggested a go. Thanks again for the info and any further tips on areas to stretch and the stretches you use would be appreciated.
November 17, 2011 at 4:06 pm
njriderac
Hello.. good luck with your treatments. Be very careful stretching after prolo. My doc instructed me to only do 10 to 20 light “touch your toes” bends a day… very light. Remember, the area is laying down new tissue, you just want to keep it moving not stretched during this time. My favorite stretches for the hamstrings are a bit unconventional…I lay on the floor next to my bed with both my legs extended up onto the bed so i am perpendicular to the bed, then I slowly crawl closer and closer to the bed until my legs are vertical. For the psoas I do a typical “lunge” style stretch…I suggest the yoga dvd I have listed, it has helped me stay correct in form. Good Luck!
November 17, 2011 at 7:43 pm
Sian
Thanks for the speedy reply.
I wasnt told that about stretching, I was just told to limit manipulations to the joint. Its difficult because it is more stiff and locked after the treatment so naturally you want to stretch.
I took your advice and bought the sacro wedgy and the dvd. So many of you experiences were similar to mine, and as you took so much time to write the blog, its good to try anything that works. I do, do pilates to help rebuild the muscle strength, eat healthy, take protein etc. But the dvd appears to target all the areas that need help.
I will be more careful with stretching and avoid the hip area and just work on the muscles that have been compensating such as my neck and legs, and will get them massaged also. One more quick question, is it ok to use the sacro wedgy after the prolo as that seems to be working more on releasing the muscle than stretching?
Thanks again for the blog. It helped me to read all of you experiences, and Im sorry if your road to recovery has been as long and painful as mine. I guess the only positive is that you learn a lot about yourself and life in the process, and gain a new appreciation for health. I hope to be feeling as good as you as my prolo continues
November 17, 2011 at 7:58 pm
njriderac
Hold off on using the sacro wedgy during and between prolo treatments – it is kind of an aggressive stretch of the area and i’m not sure of the ramifications of that. It is great during normal use however.
Where are you in your prolo treatments and how many did your doc plan for your initial treatment? Who is your dr?
November 17, 2011 at 8:28 pm
Sian
Im in Australia. Ive only had my first injection two weeks ago and its really ‘locked’ up in my hip at the moment; but I think its is meant to be that way for the beginning.
My injury is complicated. It happened in a head on collision, so I also got a blow to my head and neck and fractured my foot. Its like my imbalances are coming at me from every angle! But I can always pinpoint the root of my problem starting at my left hip and then it spreads up and down my body as the tightness in my hip progresses. Osteo gives me relief for a few days and then the process of muscles tightening begins again. That’s why Im doing the prolo, to get the ligament strong and to get the stability back in my hip so I can get back to work etc.
Im not the type of person to sit around and do nothing, I’ll do all the strength and stretching needed, it’s just hard to know what you should and shouldn’t do. So you just recommend basic stretches now, and its ok to do some core work with the dvd? By the time the sacro wedgy arrives Ill be up to about week three or four, so will probably try it once or twice before the next injection, then lay off it again. Its such a nervous time in the beginning waiting to see if the prolo will help, but I guess everyone goes through that.
I had two years where I pretty much couldnt get off the floor as I lost all of my muscles in my left hip. My head has a massive fear of going back there and I know that impacts on my anxiety. Reading your blog helped because I can see where I am heading. I just need to not go crazy with all the stretching, which will be the hard part for me, as thats how I get my relief. I just wish I had something to stop that locked feeling in my hip right now.
Thanks again for all of your tips. I dont know anybody with sij injuries so its nice to have someone who understands what I’m feeling
November 17, 2011 at 10:33 pm
njriderac
I can certainly sympathize….i’m going to put you in touch with a gal who sounds very similar to your symptoms – I will email you her email, you may be able to help each other..