3 Simple Exercises for Sacroiliac (SI) Joint Dysfunction
You may not have ever known you had a sacroiliac joint, much less where it is. Until it starts to ache. Then, it’s hard to miss how much you use it to move around and do your everyday activities.
You have two sacroiliac joints. They connect your pelvis with the lower part of your spine. Most joints, like the knee and hip, have a wide range of movement, but the sacroiliac rotates and tilts only slightly. That lets it do its main job: to stabilize and support your pelvis, help to transmit the weight of your upper body to your legs, and act as a “shock absorber” when you walk or run.
The sacroiliac joint can be injured in a number of ways, making even daily activities, like sitting, walking or climbing stairs, difficult. This is called sacroiliac joint dysfunction.
Pain is often the main symptom, usually in the lower back and buttock and sometimes the back and upper leg. Aches from SI joint dysfunction usually show up on one side of the body rather than both sides.
Physical therapy has been shown to help reduce pain and disability for those with SI joint dysfunction.
Today’s video outlines 3 simple exercises to help ease SI joint pain and dysfunction:
- 𝐏𝐞𝐥𝐯𝐢𝐜 𝐭𝐢𝐥𝐭𝐬 – Lie on your back with your knees bent. Next, arch your low back and then flatten it repeatedly. Your pelvis should tilt forward and back during the movement. Move through a comfortable range of motion. Repeat 3 sets of 10 reps.
- 𝐁𝐫𝐢𝐝𝐠𝐢𝐧𝐠 – While lying on your back with knees bent, tighten your lower abdominals, squeeze your buttocks and then raise your buttocks off the floor/bed as creating a “Bridge” with your body. Hold and then lower yourself. Repeat 3 sets of 10 reps.
- 𝐒𝐢𝐝𝐞-𝐥𝐲𝐢𝐧𝐠 𝐜𝐥𝐚𝐦 𝐬𝐡𝐞𝐥𝐥𝐬 – While lying on your side with your knees bent and an elastic band wrapped around your knees, draw up the top knee while keeping contact of your feet together. Repeat 3 sets of 10 reps on each side.