Si
 

Vickie,

I recently got an adjustment by a Chiropractor to un-stick my SI. It now seems to move, but my lower back is now very tight and maybe has spasms. Is this normal to sometimes have this happen?

Also... ice, heat, or both? I have heard different things on this.

Hi Lagster, Yes it is not uncommon for the muscles to overcompensate when you get adjusted. If your muscular agreement was to support a 'stuck' SI, then new agreements between tension and flexion must be made by all of the hip muscles to renegotiate your new structure. You stretch program should resume no sooner than six hours after your adjustment and take it easy the first day or so, backing off your usual flexibility. As the structure begins to stabilize you can take longer and more agressive stretches but I recommend twice daily stretches to encourage a subtle new agreement that will not pull the SI back into it's inappropriate place.

Technically ice is for soft tissue inflammation and heat is for muscle tension and soreness. I am not a big lover of ice and believe in putting heat on all of the muscles surrounding your 'aching SI', this includes the thighs (quads and hams) and glutes and lats. Remember these muscles have a predetermined plan that may not be adjusting to the structural changes immediately or efficiently. The muscles will learn to support the freer movement of your sacrum.

I know people are afraid of the repetitive visits to the chiropractor but it is very useful in a case like this for a week or more to allow the new adjustment to set with more practical muscular tensions. When I first started getting my body into better alignment I went twice a week for months. Now I go about four times a year for maintenance, before and after my snow ski trip, and sometimes for the first couple of weeks when I change up my workout routine and move into a heavy training protocol.

Do you have a good hip flexibility program? Are your hamstrings properly flexed. Since the hamstrings are attached to the bottom of the hip joint, being hamstrung can reek havok on the SI. That is just one of many hip muscles so be sure and hit them all and don't forget, the low back is connected to the rest of your spine so don't neglect the rest of your body.

Glad as always for your question. Vik

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Thanks, very much!!!

What are some good hip flexibility stretches/exercises?

What is a good check for the HAMSTRINGS?