Sacroiliac Joint Exercises for
Sacroiliac Joint Pain
Not long ago, I had no idea what a sacroiliac
joint was, or that there were sacroiliac
joint exercises that I could do to help alleviate
the pain associated with a dysfunctional joint.
Now, thanks to a
physiatrist and physical therapist, I know.
What is the sacroiliac joint (SI joint), and what
is sacroiliac joint dysfunction (SI joint dysfunction)?
As described to me...
...the SI joints (one on each side of the
pelvis) connect the sacrum
(the large triangular bone at the base of the spine) to the ilium (the large
pelvic bone).
In most people this connection works as it should.
However, various types of sacroiliac
problems can arise. In my case, the diagnosis is
a
sacroiliac joint dysfunction, whereby...
...the joint is not "locking" properly.
This causes an
imbalance in movements involving the SI joint, and some of the other
side
effects of SI dysfunction....
...along with tightening of the iliotibial band,
or IT band - the muscle that runs down the outside of the thigh.
Although this type of radiating pain can be
similar to that of sciatica, a
doctor's examination can help determine
whether it is the sciatica nerve, or the sacroiliac joint, causing
pain.
In some instances...
...it may be both. I have been told that
this can happen when the ligaments connecting to the
sacroiliac joint have become compressed and are restricting the sciatic
nerve.
Exercises for Sacroiliac Joint Pain
Options for treatment
for sacroiliac joint
dysfunction vary by individual. For instance, I was
offered the alternatives of exercise, a
sacroiliac joint injection and/or a sacroiliac belt.
However, I choose sacroiliac joint exercises...
...that tend to be very gentle, placing little
pressure on the SI joint itself. The
exercises lightly stretch muscles and ligaments...
...to increase range of motion and provide pelvic
stabilization.
Using a floor mat to avoid a sore tailbone...
...I use the following
sacroiliac joint exercises as part of a regular exercise routine.
Leg Extension
- Kneel with palms of the hands flat on
the mat. Knees should be in a straight line from the hips
and hands in a straight line from the shoulders.
- With stomach muscle tightened, slowly raise the
left leg a few inches off the floor. Hold for the count of 5.
Lower the leg and repeat with the right leg.
- Do 5 repetitions with each leg.
Raising the leg
more than a few inches from the
floor can put strain on the lower back. If a few inches is
too much, do less.
Knee Rock
- While lying flat on the back bend both legs at
the
knee. Keep the bottoms of the feet flat on the mat and knees touching
each other.
- Without rotating the hips, slowly rock the
knees from side to side, moving them off center by only a few
inches.
- Repeat 5 times in each direction.
Over time,
range of motion may increase with this
exercise. However, it is important not to move the legs
so far that the hips are rolling upwards.
Sideways Leg Lift
This leg exercise can help relieve tension in the
IT band, and loosen up the area surrounding the SI joint.
- Lying flat on the back straighten both legs.
Raise the
left leg to a comfortable height. Slowly swing the leg to the
right, until a slight pull is felt in the outside leg muscles.
- Hold for the count of 5 and then slowly lower
the
leg. Repeat the exercise with the right leg.
- Do 5 repetitions with each leg.
Over time,
range of motion may increase with this
exercise. However, it is important not to move the legs
so far that the buttocks are lifting off the mat.
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