5 Safe Sacroiliac Joint Exercises

Your sacroiliac (SI) joints, which connect your spine to your pelvis, are among the largest and sturdiest joints in the body. Dysfunction of one or both of these joints can create a great deal of pain and discomfort.

If you believe you’re struggling with SI joint pain, keep reading to discover what you can do at home and with help from a pain management doctor to find relief.

Where is Your Sacroiliac Joint?

You have two sacroiliac joints: one on the right and one on the left side of your body. These large flat joints connect your sacrum (the triangular-shaped bone at the bottom of your spine) to the right and left ilium (the large, wing-like upper bones of your pelvis).

Dysfunction in the SI joint can have several causes, including pregnancy, trauma, osteoarthritis, or other age-related degenerative issues. Sometimes there is no clear cause.

What it Feels Like to Have Sacroiliac Joint Pain

People who have SI joint pain often complain of sharp, sore, dull, or radiating pain in the lower back, buttocks, pelvis, groin, and/or thighs. They might notice that their pain gets worse with certain activities, such as standing for a long time, climbing stairs, or running.

You should know that sacroiliac joint pain can present like other health problems, such as a herniated disc. To know for sure where your pain and other symptoms are coming from, speak to a doctor.

5 Sacroiliac Joint Exercises You Can Do At Home

These exercises and stretches are intended to improve the mobility, pain, and function of your sacroiliac joints. Just remember that you should never begin a new exercise program without medical supervision, so chat with your physician before giving these a try:

1. Supine Butt Tucks: lay on your back with your knees bent and feet flat. Tuck your buttocks by flattening your lower spine against the floor. Repeat 10 to 20 times.
2. Supine Knee to Chest Stretch: lay on your back. Gently tighten your abs and bring one knee into your chest. Hold for 30 to 60 seconds, then switch. You can also do both knees at the same time.
3. Supine Hooklying Ball Squeeze: lay on your back with your knees bent and feet flat. Place a ball, towel roll, or pillow folded in half between your knees and gently squeeze and release 10 to 20 times.
4. Side Plank: Lay on your right side with your knees bent and right forearm on the floor. Put your left hand on your left hip or on the ground in front of you for added stability. Gently tighten your abs, then lift your hips into the air. Try 10 repetitions, then repeat on the other side.
5. Bird Dog: Get onto all fours. Look at your hands to keep your neck and spine comfortably flat. Gently tighten your abs, then straighten your right arm and left leg. Hold for a count, then return to all fours and repeat with the left arm and right leg. Repeat 10 times.

Did you know? Consistently doing exercises like these can enhance the beneficial effects of other SI joint pain relief techniques prescribed by your doctor, like sacroiliac joint injections.

Are You Having Sacroiliac Joint Pain?

To experience the kind of premier pain management Ohio has to offer, contact Integrated Pain Solutions today at 614-383-6450 to schedule an appointment with one of our specialists. We have expert physicians ready to see you at 3 convenient locations in Columbus, Dublin, and Springfield.