Can exercise help prevent SI joint dysfunction?

Whether you have just recovered from your SI joint dysfunction or you are looking to avoid one in the future, you need to do the following exercises. These can be collectively called “Lumbopelvic Stabilization Training”, which means they can effectively train your lower back and pelvis.

This training will include body weight exercises, stretches, as well as yoga poses. Doing these exercises will help decrease your risks of facing an SI joint injury for the following reasons:

  • Increased flexibility will help prevent strain from the tissues that contribute to joint degeneration
  • Increased strength in the muscles will give better protection for the bones and joints, thereby, reducing the likeliness of getting injured.

Recommended exercises are as follows:

  • Knee-to-chest stretch
  • Piriformis stretch
  • Knee swipes
  • Pelvic tilt
  • Bridges
  • Cobra pose
  • Triangle pose
  • Child’s pose
  • Bird dog pose