Aches and pain in lower back when sleeping or swimming on my front

[MrPhysio+]

Hello again,
Hopefully the following will answer your questions.
Check the following link for SIJ 50mm belts Serola Belt - Rationale and Research There are probably other suppiers, just search for SIJ belts (not the late stage pregnancy types). Ensure the belt is fitted when laying down otherwise the ligaments have already had stress applied to them and the effect is not as beneficial.

Fish oill capsules act as an anti inflammatory in higher doses as well as including the Omega three effects for cardiovascular health. Fish oil has been shown to reduce depression as well, which can help for people in chronic pain.

Regarding orthotics. If you do not have a real bone shortening on one side and can have your scoliosis corrected by stretching your back muscles through a leg flick, you should not have need for built up shoes. A build up will hold you into a shortened position on one side causing you new problems. I have not examined you, but judging from the descriptions given I would stay clear of orthotics.
The nerve entrapment pain may be due to poor positioning of the bones in your foot - which could be mobilised by using a frozen plastic bottle of water as a rolling pin under the arch of your foot.
Plantar frozen 1.jpgPlantar frozen 2.jpg

You could also mobilise your big toes and those next to them by stretching the toes in a lengthening fashion (traction) then whilst stretched moving the toes side to side and up and down. You may hear a small cracking noise in some joints which should be pain free, then the foot may feel better afterwards.Takes some practise.

You may be better off purchasing Nike Free run shoes that are designed to mimick bare foot running. Very comfortable once you get used to them and they actually help your feet function better by building muscle and alowing the foot to work the way it was designed. Adding orthotics will shorten your arches possibly increasing the risk of hammer toes. You sound like the usual athlete with over protective shoes that cause you to land on the heel when running and this stops you absorbing shock in the way the foot was designed. All the add on bits will eventually worsen the problem.

Pelvic tilts and plank exercises are good for the core by building lateralis abdominus, provided you do them by controlling against a sway back during the exercise. An abdominal roller exercise wheel will work the abdomen very quickly, but only after you do the preliminary exercises first (Try Dino Direct for the roller)

The piriformis exercise is simple. Just pull your knee onto your chest diagonally eg Right knee toward the Left shoulder. Hold for 15 seconds no bouncing, repeat 5 times twice to four times a day initially then once a day. The exercise can be done laying on your back, sitting or standing.

Blonde or ginger hair is what I am speaking of, however people withother hair colours can have the gene as well, but less likely.

Any activity that causes a sustained anterior pelvic tilt will aggravate your symptoms, including cycling if you allow it.

Yes, address all the above as well as stretching the erector spinae. By the way, do not get convinced by anyone to buy curved sole shoes to improve your fitness or posture. They do not work in my opinion and the opinion of a biomechanics lab that tested various versions.
Cheers,
MrPhysio+