I had an issue where I kept spraining my SI joint. I went to a chiro who also did ART work. He adjusted it and did a little work on it, but the main thing was rest.
My chiro also told me to avoid sitting down when I could. He told me that when you sit, your pelvis spreads out and allows the inflamation to get into the SI Joint, causing pain, delaying healing, etc.
It took me a long time to come back from. I’m a PL and I spent a month doing Split Squats with a close stance. That was all my lower body training. I used a belt too – I felt like it added stability. I think the movement itself protected the SI and I also didn’t use over 300 pounds in a month, so the low weight also helped.
After the month of Split Squat only work, I started doing squats and deadlift. I was a high 700 squatter and a high 700 deadlifter at the time. I started coming back with 315. Each week, I’d add a plate until it got to where I could train.
Some things still aggrivate it slightly, but I don’t injure it anymore. I can train heavy and it’s fine. I’ve been timid about bringing back box squats. I’ll probably wait until next year to bring them back. I think that I need to make sure the SI is really strong before I start bringing back the whole box squat thing.
Oh yeah, it’s been about 8 months since I hurt it the first time.