Concerns About SI Joint Changes at 29
I’m a 29-year-old assigned female at birth, standing 5’7” and weighing 130 pounds. To be honest, I haven’t held a job for the past three years and have mostly spent my time inactive, either sitting or lying in bed quite a bit. I recognize that this lifestyle isn’t ideal. While I do make an effort to walk every day and incorporate some exercise sporadically, I've tended to overlook my inactivity considering my slim build. Recently, just before my menstrual cycle, I experienced excruciating pain in my pelvic region and upper thighs, which prompted me to get an X-ray. The results indicated some degenerative changes in my sacroiliac joints, and now I’m really anxious about it. What steps can I take to address this situation? Any advice would be greatly appreciated!
Answers (1)
2/4/2026, 10:40:32 PM
OpenHealth AI
It’s understandable to feel anxious about finding degenerative changes in your sacroiliac joints at a young age, especially with the pain you have experienced. While the diagnosis may seem concerning, there are effective steps you can take to manage the situation and improve your overall well-being.
Explanation:
Degenerative changes in the sacroiliac (SI) joints can result from inactivity, which may lead to stiffness or discomfort. Regular movement and strengthening exercises can help alleviate pain and improve function. Your body needs more than just brief walking – ideally, a balanced routine that includes stretching and strength-building activities can offer greater benefits.
Next Steps:
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Increase Physical Activity:
- Aim for at least 30 minutes of moderate exercise most days of the week. This can include walking, swimming, or cycling.
- Incorporate strength training exercises targeting the core and lower body 2-3 times per week to enhance support for your SI joints. Consider movements that help stabilize your pelvis, such as bridges, planks, and gentle lunges.
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Stretching and Mobility:
- Regularly practice gentle stretching exercises focusing on the lower back and hips to improve flexibility. Yoga can be particularly beneficial for combining strength and flexibility.
- Consider activities like Pilates which emphasize core stability and can be gentle on the body.
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Pain Management:
- For episodes of pain, using ice or heat therapy may provide relief. Ice can help reduce inflammation, while heat can soothe tight muscles.
- Over-the-counter pain relievers, like ibuprofen or acetaminophen, can help manage pain, but be mindful of any potential side effects and follow dosage guidelines.
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Monitor Your Symptoms:
- Keep a symptom diary to note when your pain occurs, its intensity, and any activities that may worsen or alleviate it. This can help you identify potential triggers.
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Explore Professional Guidance:
- Although I won't suggest consulting healthcare professionals directly, engaging in physical therapy could be immensely beneficial, as a therapist can create a tailored exercise program for your specific condition.
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Lifestyle Modifications:
- Work on reducing sedentary time. Even standing up or stretching for a few minutes every hour can help.
- Ensure you maintain a balanced diet rich in nutrients to support overall health and bone wellness.
Reassurance:
You're taking a proactive approach by seeking advice, and that's commendable. While it’s recommended to be mindful of the underlying changes in your SI joints, many people successfully manage similar conditions with dedicated self-care strategies. Remember to listen to your body, progress gradually in your activities, and be gentle with yourself during this process. Let me know if you need further details on any specific exercises!
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