Sacroiliac Joint Pain Exercises: What to Do and What Not to Do?

Get Rid of Sacroiliac Joint Pain with Effective Tips

To start with, the sacroiliac (SI) joint is the one that is connecting the spine’s sacrum to right/left iliac bones. For those who aren’t aware, these iliac bones are the big bones forming your pelvis, whereas the sacrum is the bone architecture that is present in the lower part of the spine. The importance of sacroiliac joints can be well-understood by considering what they could manage. For instance, these joints will support your entire upper bodyweight while staying upright, help you stay in equilibrium while walking, and absorb shock to your spine.[1]

SI Joint Pain Tips – What to do and What not to do?

While these are immobile in the most part, a few things can irritate them, thus, resulting in lower back pain. No matter whether it is caused by the wear and tear due to aging or an injury, dealing with sacroiliac joint pain is difficult. If you are currently with the pain, you are advised to start using SI Joint Belt – Sacroiliac Hip Brace immediately to help relieve the symptoms quickly.

 

Why SI Joint Belt – Sacroiliac Hip Brace?

You can continue your daily activities without feeling any pain or discomfort. Moreover, you can wear this belt comfortably under your clothes and hence, you can use it throughout your day.

You are recommended to use SI Joint Hip Belt for your SI joint pain because it is designed in such a way to help relieve the SI joint pain symptoms. By producing the optimal compression around the hips, this belt will instantly stabilize your sacrum. Thus, you can continue your daily activities without feeling any pain or discomfort. Moreover, you can wear this belt comfortably under your clothes and hence, you can use it throughout your day. Be it home, office, or gym, you can get the needed support for your SI joint from this belt.

 

Best Exercises for Sacroiliac Joint Pain Relief:

In reality, not all cases of sacroiliac joint injuries can be treated. In some cases, sacroiliac exercises will help relieve pain by healing your lower back pain and by preventing a sacroiliac joint dysfunction from recurring.

Below is the list of best exercises for SI joint pain and SI joint dysfunction. Consult with your doctor and start doing them for better results:[2]

 

Knee-to-Chest Stretch:

 

 

This is a gentle stretch that you can do pretty easily. Because it’s easy, don’t think it’s not effective. It’s a promising pilates stretch for your back and the hips.

Directions:

To do this, lie on the floor with your back and have your legs extended. Now, exhale as you bring one or both your knees to the chest and hold for five to ten seconds. Then, inhale as you restore your legs back to the original position and repeat. For best results, do eight to ten repetitions.

 

Knee Rotation:

This is another gentle exercise that can be done easily.

Directions:

To do this, lie flat on the floor with the knees bent and feet flat. Now, having your lower back anchored to the ground, gently move your knees to the left, hold for five to ten seconds, and bring them back to the original position. Repeat it in another side. For best results, go for eight to ten repetitions.

 

Butt Bridge:

This is a good exercise for building up strength in your glutes, as well as lower back.

Directions:

To do this, lie flat on your back with the knees bent. Have your arms against the body and your palms resting on the floor. Now, squeeze your butt and lift your hips off the floor so as to bring the torso in a straight line. Hold in this position for five seconds and gently restore the original position. For best results, do eight to ten repetitions.

 

Cobra Pose:

This is a yoga-inspired pose that is especially good for your highly mobile sacroiliac joints.

Directions:

To do this, you have to lie on the floor with your stomach. Now, by sliding your hands beneath the shoulders, push yourself up. The ideal position will be when your upper part is off the ground and the pelvis and legs on the floor. Hold on this position for fifteen to thirty seconds. For best results, do three repetitions.

 

Child Pose:

This is another yoga pose that will help stretch your hips and thighs. Also, it will help relax your muscles.

Directions:

To do this, you must lie down with your hands and knees. While doing so, ensure that your knees are wide apart and rest your butt on the heels. Now, stretch your arms with the palms facing the ground as much as you can. Hold on this position for up to one minute and repeat.

 

What not to do for SI Joint Pain?

Now, you know what the best exercises are to do when you are experiencing an SI joint pain. But, there are a few exercises that could aggravate your SI joint pain. To put it simply, we would advise you to avoid all the physical activities that put a strain on your SI joint.[3]

 

Sacroiliac Joint Pain Exercises to Avoid:

• Crunches
• Sit-ups
• Heavy weightlifting
• Golf
• Tennis
• Football
• Basketball
• Excessive biking
• Long Rides

[product title="Reduce Hip and SI Joint Pain With and SI Joint Belt" limit="8" cols="4" autoplay="false" autoplaySpeed="6000" infinite="false" arrows="true" dots="false" 1024="3" 600="2" 480="2" pagination="" layout="layout2" handle_collection="si-joint-hip" style="" vendors="false" countdown="false" countdown_style="dark" equal="false" size="nt_cover" ratio="ratio_nt" position="8" ]

References:

1.http://www.alliedacademies.org/articles/managing-a-male-golfers-low-back-and-sacroiliac-joint-pain-using-manual-therapy-and-therapeutic-exercises-to-avoid-surgery-and-con-10433.html

2.http://www.sld.cu/galerias/pdf/sitios/rehabilitacion/sacroiliac_(si)_joint.pdf

3.https://www.healthrewire.com/si-joint-pain-exercises-to-avoid/