Disclaimer: This article is for informational purposes only and should not replace professional medical advice. Always consult with a healthcare provider before beginning any new exercise regimen.
If you’ve been battling SI joint pain, you know how disruptive it can be to everyday life.
Whether you’re a fitness enthusiast or simply looking for relief, understanding the right exercises can make all the difference.
In this article, we’ll explore SI Joint pain [³] Exercises, dive into the best—and worst—exercises for alleviating discomfort.
The Struggle With SI Joint Pain
Step-by-Step: Quick Start Exercises For SI Joint Pain Relief
Try these simple exercises designed to gently ease your SI joint discomfort:
1. Pelvic Bridge
- Lie on your back with your knees bent and your feet flat on the floor, relaxing your upper body.
Place your arms at your side.
Contract your abdominal area, then push from your heels to lift your hips.
Maintain good alignment with your head, shoulders, hips, and knees.
Hold this position for several deep belly breaths, in through your nose and out through your mouth.
Relax and return to the starting position.
Repeat the movement with 10 repetitions.
2. Single Knee-to-Chest Stretch
- Lie on your back on the floor with your legs straight, and maintain good alignment with your head, shoulders, hips, and toes.
Tighten your abdominal muscles.
Pull one knee toward your chest and wrap your hands around it for support while keeping the other leg straight..
Hold the position for several deep belly breaths, in through your nose and out through your mouth.
Relax and repeat the movement on the opposite side. Complete 2–3 stretches per leg.
Complete 2–3 stretches per leg.
3. Modified Squat (With Caution)
- Begin in an upright standing position with feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs.
- Place your hands on your hips.
- Engage your core.
- Bend your knees into a mini squat position as you hinge through your hips to move your upper body forwards while keeping your back straight.
- Keep your knees behind your toes.
- Hold the position for a couple of seconds.
- Raise back up to return to the starting position.
- Repeat the movement with 10 repetitions.
Note: If you experience increased pain, adjust your range of motion or try another exercise.
Best Exercises For SI Joint Pain
1. Pelvic Bridge
Purpose: Strengthens your glutes and core muscles, providing better support for the SI joint.
2. Bird Dog
Purpose: Improves core stability and balance, reducing the load on your SI joint.
3. Knee-to-Chest Stretch
Purpose: Relieves tension in the lower back and hip area, helping to ease SI joint discomfort.
Worst Exercises For SI Joint Pain
1. Heavy Squats & Deadlifts
These exercises can overload the SI joint if performed with improper form, leading to increased pain and discomfort.
2. High-Impact Activities
Activities such as running on hard surfaces or high-intensity interval training may worsen SI joint symptoms due to the repetitive stress they place on the joint.
3. Twisting Movements
Sudden rotational or twisting movements can put undue stress on the SI joint, potentially aggravating the pain.
Can You Squat With SI Joint Pain?
Squatting isn’t inherently off-limits, but it requires caution.
A modified squat can work if performed with proper form and a controlled range of motion. Listen to your body—if pain increases, it’s a sign to ease off or consult with a professional.
Remember, quality and control are more important than depth or speed.
Tips To Reduce Joint Pain
- Warm-Up Thoroughly: Always begin with gentle movements to warm up the joint.
Focus on Form: Prioritize proper technique over heavy weights or deep movements.
Incorporate Stretching: Regular stretching can improve flexibility and reduce stiffness.
Gradual Progression: Slowly increase the intensity and duration of exercises.
Rest and Recovery: Allow time for your body to heal between workouts.
Use Supportive Gear: Consider braces or supportive footwear when needed.
Strengthening Exercises For Sacroiliac Joint Pain Relief
According to Laura Benson, PT, a licensed physical therapist from the American Physical Therapy Association, “Integrating gentle core strengthening exercises with proper stretching routines is essential for long-term SI joint stability and pain relief” (source: APTA).
Strengthening your core and pelvic muscles is crucial. In addition to the exercises mentioned above, try incorporating:
1. Side-lying leg Lifts
- To strengthen hip muscles and improve stability.
- Lie on your side on the floor with your knees bent and stacked together.
- Maintain good alignment with your head, shoulders, and hips.
- Bend your bottom arm and place it on the side of your neck to prop up and support your head.
- Place your top arm in front of you to support your body.
- Tighten your abdominal muscles.
- Lift your top leg towards the ceiling at a 45-degree angle.
- Hold the position for a couple of seconds.
- Lower your leg down to return to the starting position and repeat the movement with 10 repetitions.
- Repeat the movement on the opposite side.
2. Clamshells
- This targets the gluteus medius.
- Lie on your side on the floor with your knees bent and stacked together.
- Maintain good alignment with your head, shoulders, and hips.
- Bend your bottom arm and place it on the side of your neck to prop up and support your head.
- Place your top arm in front of you to support your body.
- Tighten your abdominal muscles.
- Lift your top knee to open your legs while keeping your feet together.
- Lower it down to return to the starting position and repeat the movement with 10 repetitions.
- Relax and repeat the movement on the opposite side.
3. Stability Ball Workouts
- Gentle ball exercises can improve balance and core strength without high impact.
- Begin in an upright sitting position on stability with your knees bent and feet flat on the floor.
- Maintain good alignment with your head, shoulders, and hips.
- Place your hands on your hips.
- Engage your core and rock your hip back and forth in a slow and controlled manner.
- Repeat the movement with 10 repetitions.
Rehabilitation For The SI Joint – A Comprehensive Treatment Plan
A successful rehabilitation plan for SI joint pain involves a combination of:
- Physical Therapy: Guided sessions focusing on gentle stretching and strengthening exercises.
Personalized Exercise Routines: Custom-tailored programs to address your specific pain triggers and muscle imbalances.
Lifestyle Modifications: Ergonomic adjustments at work and at home can significantly ease joint stress.
Consistent Monitoring: Regular check-ins with healthcare professionals to track progress and adjust exercises accordingly.
This multifaceted approach not only alleviates pain but also helps prevent future flare-ups by addressing the root causes.
Conclusion
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FAQ's
What Triggers Sacroiliac Joint Pain?
SI joint pain can stem from trauma, overuse, inflammation, arthritis, leg length discrepancies, or biomechanical imbalances, including pregnancy-related changes.
Does Walking Help Sacroiliac Pain?
Yes, walking is low-impact, boosts circulation, and strengthens muscles. However, it should be at a comfortable pace on a supportive surface to prevent pain.
What Is The One Finger Test For Sacroiliac Pain?
The one-finger test is a simple way to pinpoint pain. If you indicate your SI joint, it may be the source of your discomfort.
What Are The Worst Stretches For A SI Joint?
Aggressive twists, deep forward bends, and lower back hyperextensions can overstress the SI joint.
How To Sleep With SIJ Pain?
To ease SI joint pain at night, sleep on your side with a pillow between your knees or on your back with one under your knees. A firm mattress and proper alignment also help reduce pressure.
