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Home Exercises to Relieve SI Joint Pain




The sacroiliac (SI) joint connects the pelvis to the spine and is subject to pain and discomfort due to several factors. However, regular exercise can help alleviate SI joint pain and improve overall function. Here are five beneficial exercises for SI joint pain relief:



1. Bridge Exercise


Bridge exercise strengthens the muscles that support the SI joint, such as the glutes, hamstrings, and lower back.


  • Lie on your back with your knees bent and feet flat on the ground.


  • Raise your hips off the ground, squeezing your glutes and hamstrings. Keep your shoulders on the ground.


  • Hold for 3-5 seconds, then lower yourself back down.


  • Repeat for 10-15 reps.




2. Knee-to-Chest Stretch


Knee-to-chest stretch helps reduce pressure on the SI joint and stretch the muscles of your lower back and glutes.



  • Lie on your back with your legs straight.


  • Bend one knee and bring it to your chest, holding behind the knee.


  • Hold for 15-20 seconds, then lower your leg.


  • Repeat with the other leg.




3. Bird Dog Exercise


Bird dog exercise strengthens the muscles in the lower back and glutes that support the SI joint.



  • Start on your hands and knees with your wrists under your shoulders and knees under your hips.


  • Extend one arm and the opposite leg, keeping your core engaged and your hips level.


  • Pause, then return to the starting position and repeat with the other arm and leg.


  • Repeat for 10-15 reps on each side.




4. Seated Glute Stretch


Seated glute stretch helps stretch the muscles of your lower back and glutes.



  • Sit on the ground with your legs extended straight in front of you.


  • Bend one leg and cross it over the other, placing the foot on the ground outside the opposite knee.


  • Twist your upper body to the left, pressing your elbow into your knee for a deeper stretch.


  • Hold for 15-20 seconds and repeat on the other side.




5. Piriformis Stretch


Piriformis stretch targets the piriformis muscle, which can contribute to SI joint pain.



  • Lie on your back with your knees bent and feet flat on the ground.


  • Cross one ankle over the opposite knee.


  • Pull the uncrossed leg toward your chest until you feel a stretch in your hip and buttocks.


  • Hold for 15-20 seconds, then switch sides.


In conclusion, these exercises can help alleviate SI joint pain and improve function. However, always consult your doctor before starting any new exercise program, especially if you have a history of lower back pain or other medical conditions. A combination of regular exercise, maintaining good posture, and chiropractic care can help reduce the risk of developing SI joint pain and related problems.


Nostos Chiropractic is a south Calgary chiropractic clinic. We offer gentle, effective chiropractic techniques and love to help people overcome pains and symptoms that are holding them back. Our doctors have each taken advanced training and offer unique services such as baseline concussion testing and concussion management, chiropractic for dogs, and more. If you'd like to book a consultation to find out what Nostos can do for you, click the link below.



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