What Is SI Joint Pain?
SI joint pain is a chronic lower back pain that radiates along the lower hip, groin, and/or upper thighs. The SI joint or sacroiliac joint can be felt at your lower back where the two dimples are visible. It joins the spine with the hips and is filled with synovial fluid for lubrication and unhindered movement of this joint. As you age, the ligaments stiffen, and the cartilage wears down. This causes the bones to rub against each other, causing severe pain. SI joint pain can also be caused due to an injury, hip/spine surgery, pregnancy and childbirth, autoimmune diseases, wearing wrong footwear, and wrong posture. Poor posture often results from our daily activities. In a study involving 1080 respondents, the focus was on collecting data regarding gadget usage and its impact on musculoskeletal conditions. The findings revealed that a significant number of participants (34.6%) commonly adopted a supine position on a sofa or mattress for 1–3 hours while using a mobile phone. So, how do you get rid of this constant, nagging pain? Do these 12 effective and pain-relieving SI joint exercises regularly. Invest 15 minutes daily, and you will definitely feel better.
13 SI Joint Exercises To Reduce Lower Back Pain
1. Hamstring Stretch On Wall
Targets – Hamstrings and glutes 3 sets of 3 reps
2. Side Lying Quadriceps Stretch
Targets – Quadriceps, hamstrings, and glutes Note: Do this exercise with the help of your physical therapist. Sets And Reps 3 sets of 2 reps
3. Hip Adductor Stretch
Targets – Hip adductors, hip flexors, and glutes 5 sets of 3 reps
4. Lying Hip Abduction
Targets – Sartorius, glutes, and tensor fascia latae 3 sets of 10 reps
5. One Leg Knee To Chest Stretch
Targets – Glutes, hamstrings, and erector spinae 3 sets of 6 reps Tip: You may also do double leg knee to chest stretch.
6. Isometric Hip Adduction
Targets – Hip adductors and glutes 3 sets of 5 reps
7. Hip Flexor Stretch
Targets – Hip flexors and glutes 3 sets of 5 reps
8. Single Leg Bridge With Resistance Band
Targets – Erector spinae, rectus abdominus, hamstrings, and adductors 3 sets of 8 reps
9. Lower Trunk Rotation
Targets – Hip adductors, hip flexors, and glutes 3 sets of 10 reps
10. Isometric Hip Abduction
Targets – Hip abductors, hip flexors, and glutes 3 sets of 5 reps
11. Bird Dog Pose
Targets – Glutes, hamstrings, and hip flexors 3 sets of 5 reps
12. One Leg Twist
Targets – Hip adductors, hip flexors, hip abductors, and glutes 3 sets of 8 reps
13. Piriformis Stretch
Target- Piriformis muscle, located deep in the buttocks. How to Do: Adding this simple Piriformis stretch to your routine may help alleviate tension in the hips and contribute to improved flexibility. Sets And Reps 3 sets of 8 reps These are the 13 SI joint pain-relieving exercises. Issues in the SI joint can lead to pain that radiates down the sciatic nerve, affecting the lower back, hips, and legs. This connection highlights the importance of targeted exercises, such as sciatica exercises, which can also be beneficial in managing symptoms associated with the condition. Practice these with the help of your physical therapist if you are recovering from a recent injury. But keep in mind that there are some exercises that you must avoid to prevent further injury. Here’s the list of exercises you should steer clear of.
SI Joint Exercises To Avoid
Crunches or sit-ups Exercises with a lot of twisting or turning at the hips Heavy weight lifting Excessive biking Tennis and golf
Can a chiropractor fix my SI joint? Yes. Chiropractic adjustments may help relieve pain related to SI joint (1). They specifically help with lower back pain and inflammation of the SI joint. Does massage help SI joint pain? Yes. Remedial massage and chiropractic care may help fix SI joint back in place and reduce the pain associated with the condition. Watch the following video to learn from experts about the top 7 stretches and exercises for SI joint pain relief. The video shares effective techniques to alleviate discomfort and improve flexibility.
