Nebraska 11x17_Back Pain & Sacroiliac Joint Dysfunction


• How Do Hypermobility & Hypomobility of the Joints Occur? • Exercise Essentials • Exercise & Mental Health • Patient Spotlights

Nebraska Orthopaedic Newsletter


caused. At the bottom of your spine, there is a small triangular bone known as the sacrum. It is located below the lumbar region of the spine and above the tailbone, and it consists of five fused vertebral segments. The sacrum is connected to the pelvic bone on both the left and right sides at the sacroiliac joints. So, what exactly do these joints do? Essentially, they act as shock absorbers. Because this is their main function, they are only meant to move small amounts. However, sometimes these joints begin to move too much or too little - that’s when SI Dysfunction occurs. When someone has hypermobility (too much mobility) in the joints, ligaments begin to loosen, which can cause issues with movement and protection to the bones. When someone has hypomobility (too little mobility) in the joints, they begin to overcompensate. This can cause problems in nearby joints, resulting in abnormal movements and pain.

ARE YOU LIVING WITH SACROILIAC JOINT DYSFUNCTION? This condition, also known as SI Dysfunction, is a painful sensation felt in the sacroiliac joint region, which is located at the bottom of the spine. A diagnosis for this condition means that the joints connecting the sacrum to the pelvis are moving improperly. This condition can result in pain in the lower back, buttocks, and/or legs. Inflammation of the joints in this region can also occur, referred to as sacroiliitis. If you think you may be experiencing the symptoms of sacroiliac joint dysfunction, don’t hesitate to contact Nebraska Orthopaedic Physical Therapy today. We’ll help improve your normal mobility so you can get moving comfortably again! WHAT EXACTLY IS SACROILIAC JOINT DYSFUNCTION? It is important to first understand the anatomy of the sacroiliac joint region before you can understand exactly what this condition is and how it is


GET PT FIRST! The Average Cost of Physical Therapy vs. Other Healthcare Expenses: Both the hypermobility and hypomobility that comes with sacroiliac joint dysfunction can pose significant limits to your daily life. Don’t let yourself live with pain and abnormal joint function - contact Nebraska Orthopaedic Physical Therapy today to find relief. We can get you back to normal as quickly as possible! conducting a physical exam, in order to determine the cause of your pain and determine the best course of treatment for your needs. From there, an individualized treatment plan will be designed specifically for you, including passive and active treatments to help manage and relieve your pain.

Hypermobility in the sacroiliac joints can occur for several reasons, including injury to the ligaments or pregnancy. Hypomobility in the sacroiliac joints can also occur for several reasons, including degenerative joint diseases (such as arthritis) or spinal fusion. While pain from SI Dysfunction typically manifests in the lower back, buttocks, or legs, it can also spread to surrounding muscles. This can result in pain and muscle spasms in areas that may seem unrelated. FIND RELIEF FOR YOUR PAIN TODAY: If you think you may be suffering from symptoms in your sacroiliac joints, contact us to find out for sure. Your physical therapist will begin your initial session by


EXERCISE AND DEPRESSION. Maintaining an exercise schedule can prevent you from relapsing. It promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being. I t also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good. Exercise can also serve as a distraction, allowing you to find some quiet time to break out of the cycle of negative thoughts that feed depression. EXERCISE AND ANXIETY. Anything that gets you moving can help, but you’ll get a bigger benefit if you pay attention instead of zoning out. By adding this mindfulness element— really focusing on your body and how it feels as you exercise—you’ll not only improve your physical

condition faster, but you may also be able to interrupt the flow of constant worries running through your head. EXERCISE AND ADHD. Exercising regularly is one of the easiest and most effective ways to reduce the symptoms of ADHD and improve concentration, motivation, memory, and mood. Physical act ivi ty immediately boosts the brain’s dopamine, norepinephrine, and serotonin levels—all of which affect focus and attention. EXERC I SE AND PTSD AND TRAUMA. Evidence suggests that by really focusing on your body and how it feels as you exercise, you can actually help your nervous system become “unstuck” and begin to move out of the immobilization stress response that characterizes PTSD or trauma.

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Patient Spotlights

“Returned to playing ball!” “Getting back in the game in a timely and safemanner was very important to me. My like-minded, sports experienced therapist understood those needs. My pain level was at an all-time high following my knee injury, and I was not able to tolerate putting any weight on my right leg. After a few therapy sessions, I notice a substantial improvement in my pain level, was able to tolerate more intense treatments, and could see great improvements in my mobility. Having a therapist who was a collegiate athlete, and could use familiar sports drills and exercises during therapy helped me gain strength in my knee, and gave me the confidence to know that I was ready to return to playing ball.” -Evan

“Back to independent living!” “When entering the clinic for my first visit, I was unable to raisemy armhigh enough to takemy coat off and on bymyself. It was a huge accomplishment to complete that task independently by the 4th or 5th visit, continued to improve, and was eventually able to graduate wearingmy NOPT t-shirt that I pulled on over my head with no assistance. Getting back to independent living followingmy shoulder surgery would not have been possible without the exceptional therapy services and home exercise program offered by Nebraska Orthopaedic Physical Therapy.” - Barbara

Exercise Essentials

Cilantro Lime Chicken & Avocado Salsa

PLANK FOREARMS AND KNEES Position yourself on forearms and knees. Make your body flat as a plank from head to feet. Keep trunk engaged, do not let lower back arch. Hold for 20 seconds and repeat as needed.

Helps to stregthen your core.

INGREDIENTS • 1.5 lb. boneless chicken breast • 1/4 cup lime juice • 2 tbsp olive oil

FOR AVOCADO SALSA: • 4 avocados, diced • 1/2 cup fresh cilantro, diced • 3 tbsp lime juice • 1/2 tbsp red wine vinegar • 1/2 tsp red pepper flakes • 1 garlic clove, minced

• 1/4 cup fresh cilantro • 1/2 tsp ground cumin • 1/4 tsp salt

DIRECTIONS Add 1/4 cup of lime juice, olive oil, 1/4 cup of fresh cilantro, ground cumin, and 1/4 tsp of salt to a small bowl. Whisk until mixed. Add chicken and marinade to a large ziplock bag. Let chicken marinate for at least 15 minutes. Preheat grill to medium-high heat (about 400°F). Place chicken on grill and grill each side for 4-6 minutes, until chicken is no longer pink. Remove and let sit. FOR AVOCADO SALSA: add avocado, 1/2 cup fresh cilantro, 3 tbsp lime juice, red wine vinegar, red pepper flakes, garlic clove, and salt to a small bowl. Gently toss to mix. Top the cilantro lime chicken with the avocado salsa and serve.

Exercises copyright of

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