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Exercises for Sacriliac Joint Pain

The sacroiliac joint is the connecting point of the pelvis and the spine, held together by ligaments. This joint naturally has a very small range of motion and if the joint becomes injured, irritated or inflamed, it can prevent the joint from using its normal range of motion. Exercises can help alleviate the pain and tension associated with this.

  1. Symptoms and Origins

    • Sacroiliac joint pain is usually felt in the lower back and back of the hips, with the possibility of pain in the buttocks, down the legs, or in the groin. A slight dislocation of the joint, causing stress in the ligaments and surrounding areas, may cause this pain. Trauma, poor posture, improper lifting, overusing the joint, swelling, degenerative arthritis, infection and illness may also contribute to pain. This area can be stressed during physical activity. When there is pain in this area, it can be on one side usually because of overcompensation and can limit normal range of movement.

    Treatments and Prevention

    • Rest, anti-inflammatory medications, chiropractor adjustments and icing the area helps reduce pain. Remember to warm up and stretch before physical activity to help prevent injury or stress, as well as maintain a good posture, implementing good lifting techniques and strengthening the muscles around the hips for preventative measures. Try to absorb shock evenly and use good support during activities as well.

    Exercises

    • Exercises are aimed at increasing the range of motion, helping relieve some of the pain associated with the irritation of the sacroiliac joint and sciatic nerve. Stretching is the best technique for alleviating pain in this area. Lie on your back and bring your knees in one at a time, pumping a few times then switching knees. After about 10 repetitions, bring both knees to a bent position, keeping your feet on the floor, rocking the knees slightly back and forth. After about 30 seconds of this activity, roll onto your stomach, hands under your shoulders and gently push your upper body up, letting the lower back and buttocks remain relaxed.

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