Hip and pelvic pain can be an incredibly frustrating experience, especially when trying to pinpoint the exact cause. The pelvis and lower spine are made up of complex structures that work together to support your body and allow you to move freely.
However, when this area is causing pain, it can sometimes be difficult to determine the true source, and therefore what will help you feel better.
What is the SI joint?
The sacroiliac (SI) joint is located where the sacrum (the triangular bone at the base of your spine) meets the ilium (the top-rear part of your pelvis). These joints play a crucial role in stabilizing your body and transferring weight between your upper body and lower limbs during daily activities like walking, running, or bending.
While the SI joint doesn’t move much on its own, it’s an essential pivot point that provides for good balance and mobility. When the SI joint becomes inflamed or irritated due to injury, arthritis, pregnancy, or excessive strain, it can lead to a condition called sacroiliac joint dysfunction—or simply, SI joint pain.
Referral pain from the SI joint
One of the reasons SI joint pain is so often mistaken for hip joint pain is its ability to cause referred pain. Referred pain is pain that originates in one part of the body but is felt in another. With SI joint dysfunction, pain typically radiates to nearby areas, including the:
- Lower back
- Pelvis
- Buttocks
- Groin
- Thighs
- Hips
Because of this, it’s not uncommon for individuals to think their pain is originating from their hip joint when the underlying cause is SI joint dysfunction. Fortunately, there are still a few distinguishing features that differentiate it from other potential causes of discomfort.
Hip pain vs. SI joint pain
Trying to figure out hip pain vs. SI joint pain on your own can ultimately be a coin flip, although there may be a few helpful clues among your symptoms:
Localized pain
- SI joint pain: Often felt in the lower back, buttocks, or near the base of the spine. Sitting for long periods or climbing stairs may worsen the pain.
- Hip pain: Typically felt in the groin, on the outside of the hip, or deep within the joint. Activities like walking, bending, or lying on the affected side may exacerbate the pain.
Mobility issues
- SI joint pain: Pain intensifies with twisting or turning movements of your lower back and pelvis.
- Hip pain: Reduced range of motion in lifting your leg (called hip flexion) or rotating your hip is common.
Radiating pain
- SI joint pain: Often referred to the buttocks or thighs but rarely goes below the knee.
- Hip pain: Can radiate down to the knee and, in rare cases, below it.
If you’re still not sure whether your pain is coming from the SI joint or a hip, our physical therapists can help. There are several specific tests we can do to identify the source of your pain with confidence and give you the clarity you need to start feeling better.
Treatment for hip pain or SI joint pain
Finding relief from either hip pain or SI joint pain may involve a combination of at-home treatments and professional care if your pain still hasn’t gotten better.
At-home treatment options
- Apply heat or ice: Use a heating pad or ice pack to reduce inflammation and ease pain. Apply for 15-20 minutes at a time, a few times a day.
- Stretching or gentle exercises: Stretching and strengthening the muscles around the hips, lower back, and pelvis can help to stabilize the joints and improve mobility.
- Limit aggravating movements: Avoid activities that exacerbate your pain, such as prolonged sitting or heavy lifting, until you’ve identified the source of the issue.
Physical therapy for hip or SI joint pain
Physical therapy can be a highly effective way to address either hip pain or SI joint dysfunction. Here’s what you can expect from a course of treatment at Carolina Strong:
- Thorough initial assessment: Your physical therapist will evaluate your posture, range of motion, and strength to determine whether the pain is stemming from the SI joint, the hip, or another area.
- Targeted exercises: Exercises will focus on strengthening the muscles supporting your hip and pelvis, improving flexibility, and enhancing joint stability.
- Manual therapy: Hands-on techniques, such as joint mobilization or soft tissue massage, may be used to relieve pain and improve movement.
- Postural training: Your therapist will teach you how to adjust movements and posture to reduce strain on your joints during everyday activities.
- Education: You’ll receive valuable advice on how to manage your condition, prevent future flare-ups, and enhance overall joint health in the long run.
Get hip and SI joint pain relief near you
Dealing with chronic pain can be exhausting, especially when it’s unclear exactly what’s causing the discomfort. Whether you’re struggling with hip pain, SI joint pain, or something in between, professional care can help you regain control and alleviate your symptoms.
At Carolina Strong, our team of experienced therapists is here to help you find the relief you need with the treatment plan that’s right for you. Discover the difference we can make in your daily life by calling one of our clinics or requesting an appointment online today.
