Welcome, readers! Have you ever experienced a sharp, radiating pain in your lower back that seems to intensify with certain movements? You might be dealing with sacroiliac joint pain (SI joint pain). This joint, located where your lower spine meets your pelvis, plays a crucial role in transferring weight between your upper body and legs. When it becomes inflamed or irritated, even simple activities like walking or climbing stairs can become a battle.
While sacroiliac joint pain exercises or SI joint pain exercises may not be the first thing that comes to mind when you're in discomfort, incorporating specific movements can significantly improve your mobility and reduce pain.
In this blog, you will get to know about SI joint dysfunction exercises and stretches. We'll explore the best SI joint pain exercises, including core exercises for sacroiliac joint pain and chair exercises for sacroiliac joint pain. Plus, we will discuss exercises to avoid with sacroiliac joint pain to ensure you're on the path to a pain-free you. So, readers, it's time to say goodbye to discomfort and dive into the secrets to sacroiliac joint pain relief through targeted exercise.
Table Of Contents
1. 7 Best Sacroiliac Joint Pain Exercises To Increase Mobility
2. What Is The Best Exercise For Sacroiliac Joint Pain?
3. What Is The Best Treatment For Sacroiliac Joint Pain?
4. How To Release A SI Joint Yourself?
5. Expert’s Advice
6. The Final Say
7. FAQs
8. References
7 Best Sacroiliac Joint Pain Exercises To Increase Mobility
Here is a list of 7 best sacroiliac joint pain exercises that can help you to get rid of the existing pain and increase your mobility:
1. Piriformis Stretch
The piriformis muscle externally rotates the thigh along with the superior and inferior gemelli, quadratus femoris, obturator internus and externus. Specifically, this muscle laterally rotates the femur during hip extension and abducts the same bone during hip flexion.
How To Perform This Sacroiliac Joint Pain Exercise?
- Place yourself on your back on a mat or other level surface.
- With your feet flat on the ground, bend both of your knees.
- Forming a figure-four, cross your right ankle over your left knee.
- Gently lift your left thigh with both hands towards your chest until your right buttock stretches.
- Hold the stretch for 15 to 30 seconds while taking deep, calming breaths.
- Repeat the stretch on the other side by crossing your left ankle over your right knee.
2. Hamstring Stretch
Hamstring stretches, being one of the best stretch exercises for lower back, reduce the risk of strains and enhance overall lower body mobility. If no one can support you, you can perform this stretch at home at the corner of a wall or near a couch.
How To Perform This Sacroiliac Joint Pain Exercise?
- With both legs out in front of you, take a seat on the floor.
- To maintain a tall spine and support your back, contract your core muscles.
- Place the inner of your left thigh with the sole of your right foot and gently bend your right knee.
- Take a breath, stretch your spine, and then release the breath by hunching forward from your hips and extending both hands toward your left foot.
- Keep your back straight and refrain from bending your spine. The goal is to experience a mild hamstring (back of left thigh) stretch.
- Breathe deeply and relax into the stretch while holding it for 15 to 30 seconds.
- Bend your left knee and extend your arm toward your right foot to repeat the stretch on the other side.
3. Quadriceps Stretch
The quadriceps' main functions are to extend the leg at the knee joint and flex the thigh at the hip joint. They are primarily active in jumping, running, and kicking movements.
How To Perform This Sacroiliac Joint Pain Exercise?
- With your feet hip-width apart and your arms hanging loosely at your sides, take a tall stance.
- Turn to stand on your right foot.
- Grip the top of your left foot or ankle with your left hand as you flex your left knee and raise your left foot toward your glutes.
- Maintain your thighs in line and your knees close together.
- Use your core muscles to keep your stability and balance.
- You should feel a stretch down the front of your left thigh (quadriceps) as you gradually bring your left foot closer to your glutes.
- Avoid hunching your lower back by keeping your torso straight.
- Hold this for 15 to 30 seconds while taking deep breaths and ensuring proper posture.
- After releasing the stretch, swap sides and do it again with your right foot.
4. Glute Bridge March
It engages your core muscles, enhances stability and reduces the risk of lower back pain.
How To Perform This Sacroiliac Joint Pain Exercise?
- With your knees bent, feet flat on the ground, and arms by your sides, lie on your back.
- To engage your core, move your belly button in the direction of your spine.
- Raise your hips off the floor so your torso, from shoulders to knees, is straight.
- Maintain thighs parallel to the floor and knees over ankles.
- Raising one foot off the ground, bend the knee toward the chest, then return the foot to the starting position.
- Manage the controlled alternating of your legs while keeping your hips stable.
- As you advance, progressively increase the reps to 10–15 per leg.
- Do two to three sets, with little breaks in between.
- After finishing a session, lower your hips back to the floor and stretch your hamstrings and glutes.
5. Clamshell Exercise
It focuses on the gluteus medius, a muscle on the exterior of the glutes that reduces the risk of a lower-body injury and relieves lower back pain.
How To Perform This Sacroiliac Joint Pain Exercise?
- Lie on your side with your feet together and your knees bent at a 45-degree angle.
- Exert your core muscles to gain stability.
- As much as is comfortable, open your top knee without turning your hips.
- After a brief hold, drop your knee.
- After doing the necessary number of reps, switch sides.
- Concentrate on breathing and deliberate motions.
- Aim for 2-3 sets of 12-15 reps per side for optimal results.
Also Read: Explore 12 Targeted Stretch Exercises For Back Pain Relief With Benefits!
6. Hip Abduction Exercise
This exercise can improve flexibility and strengthen the hip region. Stretching and strengthening these muscles can help avoid discomfort and injury while restoring range of motion.
How To Perform This Sacroiliac Joint Pain Exercise?
- Stretch and stack your legs as you lie on your side.
- Ensure your head is comfortably rested and your bottom arm extended for support.
- Use your core to maintain stability.
- Raise your upper leg comfortably while keeping it separate from your lower leg.
- Hold aloft for a short while.
- Reposition your leg slowly.
- Continue till the desired number of times.
- Turn over and carry out the practice again.
- Aim for two to three sets of ten to fifteen repetitions for each side.
- Throughout, keep your motions deliberate and your form correct.
7. Prone Press-Up
It improves posture, prevents injury and enhances your athletic performance.
How To Perform This Sacroiliac Joint Pain Exercise?
- First, lie face down and place your palms flat on the floor close to your shoulders.
- Keep your elbows close to your body at all times.
- To keep your spine stable, contract your core muscles.
- Lift your upper body off the ground and extend your arms by pushing through your hands.
- Retain your lower body and hips in contact with the ground.
- Hold aloft for a short while.
- Retrace your steps to the beginning point slowly.
- Continue till the desired number of times.
- Throughout, pay close attention to your breathing and deliberate movements.
- For optimal results, aim for 2-3 sets of 10-15 repetitions.
Also Read: 25 Effective Slipped Disc Exercises To Manage Pain And Improve Mobility!
What Is The Best Exercise For Sacroiliac Joint Pain?
Here are the best sacroiliac joint pain exercises you can incorporate into your workout routine:
Exercise | Benefits | Target Muscles |
Pelvic tilts | They strengthen your deep core, supporting your body during daily activities like lifting and squatting. They also help release tight muscles in your lower back that can cause back pain. | Abdominal muscles |
Bridges | Your glutes, or butt muscles, and your hamstrings, or muscles at the rear of your thigh, are the main muscles that are strengthened by the bridge exercise. Bridges strengthen your core and provide your back and core muscles more stability. | The glutes, specifically glute bridges, work the gluteus maximus |
Cat-Cow Stretches | It improves spinal mobility It increases your body's flexibility. It strengthens your spine. | Hips, back, abdomen and chest. |
Bird-dog Exercise | It is a proper full-body exercise for an increased range of motion. Another remarkably adaptable exercise is the bird-dog; you may use it as a warm-up, a cool-down, or a component of a primary training set. | Erector spinae, rectus abdominis, and glutes. |
Side plank Variations | It increases your metabolism. It can give you a strong core. It engages your core muscles that gives you a better balance. | Core, hip, and shoulder muscles. |
Hip flexor Stretches | It facilitates increased hip and lower back mobility. Additionally, it could lessen stiffness and pain when you stand up from a seated posture or reach down to pick something up off the floor. | Glute, quad muscles, |
Piriformis Stretches | This workout reduces piriformis pain and increases hip flexibility. It can help you get rid of the pain caused by the targeted muscles. | Piriformis, hamstrings, and hip extensors |
What Is The Best Treatment For Sacroiliac Joint Pain?
Here are some treatment options other than sacroiliac joint pain exercises:
1. Medicines
- Painkillers
You can purchase nonsteroidal anti-inflammatory pain medicines without a prescription, such as naproxen sodium (Aleve) and ibuprofen (Advil, Motrin IB, and other brands). If these don't offer adequate relief, a doctor may recommend a stronger painkiller.
- Relaxants for muscles
Drugs like cyclobenzaprine (Amrix) may lessen the spasms in the muscles frequently associated with sacroiliitis. Biologics of both kinds are used to treat sacroiliitis.
- Medications that affect rheumatic disease (DMARDs)
DMARDs are medications that reduce pain and swelling, also referred to as inflammation. A few specifically target and inhibit Janus kinase (JAK) enzyme. Tofacitinib (Xeljanz) and upadacitinib (Rinvoq) are examples of JAK inhibitors.
2. Counselling
A medical professional or physiotherapist can instruct patients to do stretch exercises for whole body and maintain range-of-motion techniques. These exercises for sciatic joint pain are meant to maintain hip and lower back flexibility while relieving discomfort. Exercises for strengthening the joints also help with posture.
3. Surgery And Associated Procedures
If other methods haven't relieved pain, a healthcare provider might suggest:
- Corticosteroids can be injected into the joint to reduce swelling and pain. Only a few joint injections are permitted annually due to the potential for the steroids to impair surrounding tendons and bones.
- Implanting an electrical stimulator in the lower spine might help minimise the pain caused by sacroiliitis.
- While metal hardware is often used to fuse the two bones together to ease sacroiliitis discomfort, surgery is not a common treatment for the condition.
Also Read: Get Instant Relief With These Top 10 Yoga For Neck And Shoulder Pain
How To Release A SI Joint Yourself?
Sacroiliac (SI) joint self-adjustment can be dangerous and not safe or helpful for everyone. However, certain mild stretches and sacroiliac joint pain exercises can help reduce the pain of SI joint dysfunction.
Before attempting any self-adjustment techniques, you must consult a healthcare provider, particularly if you have underlying medical concerns or are unsure of the reason for your discomfort.
Here are a few general pointers to consider whether you may or may not be doing the best SI joint pain exercises:
1. Stretching
- Light stretches can assist in releasing tension in the vicinity of the SI joint. Si joint dysfunction exercises and stretches is what you must prioritise.
- Stretching the piriformis involves lying on your back with your knees bent, crossing one ankle over the other, and slowly bringing the uncrossed leg up to your chest.
- Stretch your hamstrings by lying on your back and slowly pulling one leg toward your chest with the other leg outstretched on the floor. You may also use a strap or towel for these SI pain exercises.
- Stretch your quadriceps by standing, keeping your balance by holding onto a solid surface, bending one knee, and bringing your foot towards your buttocks while using your hand to grasp your ankle. Sacroiliac joint pain exercises and stretches for relief are complementary to each other.
2. Strengthening Activities
Stability and support can be obtained by strengthening the muscles surrounding the SI joint. Activities could consist of exercises to strengthen your joints.
3. Heat And Ice Therapy
Applying heat or ice to the injured area can help lower inflammation and offer momentary comfort. This is known as heat and ice therapy.
4. Posture Correction
By keeping your posture correct, you can lessen the strain on your SI joint. When standing, sitting, and walking, take care to maintain good alignment and avoid slouching.
5. Professional Assistance
It's critical to seek counsel from a healthcare professional, such as a certified physical therapist or chiropractor, if you're dealing with chronic pain or discomfort. These providers may offer individualised therapy and assistance that caters to your unique requirements.
Also Read: Follow These Effective Yoga For Cervical Spondylosis To Alleviate Neck Discomfort!
Expert’s Advice
You should stabilise the pelvis, concentrate on workouts that develop the gluteal and core muscles, and enhance hip mobility to reduce stress on the sacroiliac joint. Incorporate workouts that support appropriate alignment and pelvic stability. Stress on the correct form to prevent putting too much strain on the joint. Consult a health professional before getting into an exercise regime.
The Final Say
In conclusion, those with sacroiliac joint dysfunction may find that doing exercises specifically designed to target the joint helps reduce discomfort and increase the range of motion. People can minimise discomfort and stop recurring pain episodes by strengthening the muscles surrounding the SI joint, such as the glutes, hip stabilisers, and core. They can also avoid future pain episodes by integrating movements to promote flexibility.
But before starting any exercise program, ensure that it is safe and appropriate for your specific situation, it is imperative that you consult a healthcare professional. Furthermore, it's essential to execute exercises with the correct form and technique to optimise the advantages and reduce the possibility of escalating symptoms. Targeted exercises can be crucial to treating sacroiliac joint discomfort when paired with other therapies, including manual therapy and activity adjustment.
FAQs
1. Which exercises should be avoided for sacroiliac joint pain?
Here are some sacroiliac joint pain exercises to avoid:
- Jumping exercises
- Skipping
- Exercises that require crossing your legs
- Abdominal crunches
- Sit-ups
2. Can you suggest 5 chair exercises for sacroiliac joint pain?
5 seated exercises to help with sacroiliac joint pain are:
- Hip abduction
- Quad stretch
- Hamstring stretch
- Bride
- Hamstring stretch
3. Is there a correlation between joint pain and exercise frequency?
Yes, there is often a correlation between joint pain and exercise frequency. Overexertion or inadequate rest between workouts can exacerbate joint pain, while regular, moderate exercise can help alleviate it.
4. Are core exercises for sacroiliac joint pain helpful?
Sacroiliac (SI) joints can be made less painful, more mobile, and functional again by strengthening the muscles in the groin, thighs, abdomen, and lower back that attach to the sacrum and hip bones.
References
- https://www.spine-health.com/wellness/exercise/exercise-sacroiliac-joint-pain-relief
- https://www.onpointewellness.com/post/5-minute-core
- https://www.braceability.com/blogs/articles/sacroiliac-joint-pain-exercises
About ToneOp Fit
ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.
