Sacroiliac joint exercises
Sacroiliac joint pain and discomfort can be a large inhibitor to daily life. From climbing stairs to even sitting or lying down, the symptoms can be nearly inescapable. For some, the dull ache in the lower back or pain that radiates to the groin or thigh can be relieved through exercise. We’ve compiled a short list of our favorite exercises to help patients suffering from sacroiliac joint pain.
Before beginning any exercise routine, it is beneficial to stretch. This will loosen muscles, increase circulation and protect you from injury or strain. You should also make sure you have been cleared by your physician for this level of activity and are careful about not overexerting yourself.
Exercises for SI joint pain relief
Knee roll. Begin the exercise by lying on your back. Raise both knees into the air, holding your legs at a 90-degree angle. Gently roll your knees to one side, making sure to leave your buttocks and lower back firmly on the floor. Then gently roll the knees in the other direction.
Knee to chest. Begin this exercise by lying on your back. Slowly raise one leg, bending your knee and bringing it toward your chest. Only bring your knee to the comfortable point with your back and buttocks still firmly placed on the ground. Switch legs, repeating the same motion.
Superman. Lying on your stomach, arch your back while raising your feet from the floor. Your body should be firm and all muscles tightened. Hold this position for 20 seconds.
Forward bend. Sitting on your knees, gently fold your body over, placing your forehead on the ground. Round your back, stretching the lower region of the spine as you reach for the floor. Sit up, taking extra care to engage your core. Repeat this motion five times, stretching deeply each time.
Other SI joint pain treatment options
Though these and other low-impact exercises are often successful in managing the pain associated with sacroiliac joint dysfunction, not all patients will experience relief from conservative treatments. Laser Spine Institute offers specialized minimally invasive spine surgery, including an SI joint fusion, to treat this and other conditions. These outpatient procedures can be an effective alternative to traditional open back surgery.