Exercise: The Best Treatment for Sacroiliac Joint Pain

Pain in the sacroiliac (SI) is located in the lower back, a small joint on both sides of the spine at the junction of the pelvis, holding the spine and hips. Often, it is causing pain that radiates to the buttocks or back of the thigh, women are more susceptible to pain in the sacroiliac joint in a ratio of 2: 1. If the area has very little movement, if any, and hip points often cause pain in the nose of the individual or pain on the disk that simulates the SI pain.

Any injury or inflammation linked sacroiliac this area tremendously affects the movement of the body and which binds That transfers weight from the top of the body to the bottom of the body. Simple activities such as climbing stairs or lying in cupboards, may be severely affected. Current assessments or any sacroiliac dysfunction treatments are controversial, ranging from surgery to the exercises.

Too often, patients with painful SI joint problems are told that their pain is coming from the SI joint, rather than the real culprits: the sacroiliac joint ligaments and surrounding highly innervated tissues. For this reason, surgery fuses the joint due to a misdiagnosis of “abnormal joint mobility.” However, pain is still felt by 50% of all patients who have undergone sacroiliac joint surgery.

Neutralization of the spine to start SI exercises

As an alternative to surgery, it has been found that conservative therapy or special exercises work well with the problems of inflammation or injury SI joint. Before starting any strengthening exercise for pain in the sacroiliac joints, it is necessary to warm up and neutralize the spine to prevent further superior pelvic alignment. Otherwise, faulty alignment is misaligned even more and cause more pain.

• Standing: check the condition of the lower back by placing the shoulder blades and buttocks against a flat wall to check the position of the lower back, such as an arch between the black lower back and the wall, which is the normal position. To neutralize the spine, stay in the same position but push the center of your back toward the wall.
• Lying down: Lie on a soft mat with your knees bent. Your arms should be by your sides with your feet about hip-width apart. Create an arc by moving your body up, drawing your mid-back down while keeping your spine in a normal position. On the mat, the shoulder blades should be pushed flat, while pushing the chin down toward the chest, leaving the size of the fist.
• Sitting: Press your buttocks toward the back of a seated chair with your spine positioned directly over the seating area. Directly in line will be the clavicle over the hip bones, with the sternum over the coccyx/pubic bone area. Draw the navel gently inward.

Exercises for sacroiliac joint pain

Wall squats are simple exercises to work on sacroiliac (SI) joint pain. The basic position is to stand in a neutral position (see above) while learning on the wall, with your feet placed thigh-length apart. Bend your knees at an angle of no less than 90 degrees, keeping your body weight evenly on both heels. The kneecaps should be in line with the second toe of each foot. Remember that your shoulder blades, buttocks, mid-back, and shoulder blades should be kept flat against the wall at all times while bending and lifting. Repetition: 8 to 12 times, three times a week.

Another exercise for SI joint pain is the pelvic clock, practiced on the mat with a neutral spine (see above) and knees bent. Imagine the hours on a clock (3 and 9 o’clock are the hips, 6 o’clock the coccyx and 12 o’clock the navel). Moving your pelvis only while keeping your knees still, move your core clockwise, then repeat counterclockwise. Repetition: 8 to 12 times every other day (do two to three sets on those days).