The sacroiliac (SI) joint is located at the bottom of our spine where the pelvis and sacrum meet. It is a crucial joint that helps with weight-bearing, stability, and movement. However, when the SI joint becomes inflamed or misaligned, it can cause pain and discomfort in the lower back, hips, and legs.
Fortunately, there are simple SI joint stretches you can do to alleviate pain and improve mobility.
In this article, we will learn a bit about the SI joint and what to do to prevent pain. Also, we will discuss five simple SI joint stretches for pain relief and improved mobility. By incorporating these stretches into your daily routine, you can reduce inflammation and discomfort in your lower back and other affected areas.
What is your SI Joint?
Our SI joint is supported by different muscles and ligaments that help your body move energy from your legs to your body when you walk, run, or conduct any type of movement. These muscles and ligaments also absorb shock or tension generated from your lower body and reduce compression on your spine.
There are quite a couple of potential causes of SI joint pain. Some of the most common include:
- Extreme exercise
- Ankylosing spondylitis
- Physiological issues like biomechanic imbalances
SI joint pain can also stem from pregnancy because the female body produces more of a hormone called relaxin. This hormone allows your joints to become more elastic due to the expansion of the pelvis during childbirth.
Despite the fact that pregnancy is a very common cause of SI pain, the basis of the pain, within this context, originates from hypermobility, or “excessive motion.”
Therefore, stretching may not be the best remedy if you’ve just given birth.
SI joint stretches
2. Trunk rotations help stretch the muscles located on the sides of your core. When performing this stretch, only twist as far as you can comfortably. Stop immediately if it hurts your lower back. Get on the ground with your feet flat on the floor and your arms outstretched in a T-position. Your knees should be together and pointed toward the ceiling. Keep your knees together and twist to one side as far as you comfortably can. Switch to the other side and perform 10 twists on each side.
3. Seated forward fold: Sit on the ground with your legs straight in front of you. Slowly fold forward, reaching towards your toes. Hold this stretch for about 20-30 seconds and then release. This stretch helps to release tension in the lower back and stretch the hamstrings.
Sacroiliac joint pain exercises to avoid
Some activities and movements may actually exacerbate sacroiliac joint pain. If you are experiencing sacroiliitis, try to reduce or completely stop these exercises:
- Ab crunches
- Biking for extended periods
All-around, any physical motion that demands you to twist and turn at your hips, requires physical contact, or lifting heavy weights/objects is something you should stop doing for a while to help heal your sacrum.
Besides SI joint stretches, what else can help?
In addition to consistent SI joint stretches, these habits can also help reduce or prevent your SI joint pain.
- Decrease prolonged sitting. Sitting for long periods can cause tightness and stiffness in your back, which can aggravate SI joint pain. Every so often as you’re working, try to get up and move around and or perform SI joint stretches.
- Strengthen your glutes. Research has found that strengthening the glutes may be helpful for people with continuous SI joint pain.
In conclusion, these simple SI joint stretches can help alleviate pain and improve mobility in your lower back and hips.
If your SI joint pain persists, it’s crucial to consult with a licensed medical professional to determine any underlying cause of your discomfort.
Please share if you found any value in this article, and make sure to subscribe to my newsletter (BELOW) for tons of free evidence-based content.
No content on this site should ever be used as a substitute for direct medical advice from your doctor or other licensed clinicians.
Sharing is caring! Facebook Pinterest LinkedIn Email Dominion Ezechibueze — miniontraining.com Jan 15, 2024 Imagine you experienced a severe injury that led to extensive back/spine
Dominion Ezechibueze — jasonm371.sg-host.com Dec 01, 2023 I haven’t encountered a single nurse who undoubtedly can’t say nursing is one of the most challenging and
Dominion Ezechibueze — jasonm371.sg-host.com Oct 26, 2023 Nurses are an essential component of the healthcare system and their current and most recent conditions just don’t