Exercises for Sacroiliac Joint Pain

The sacroiliac joint, one of the largest joints of the human body, connects the base of the spine to the pelvis. Unlike other 'synovial joints', like the shoulder and knee joints, the sacroiliac joint has very little movement, owing to the fact that they have to absorb the reactionary force of sudden jerks or accidents.

The pain is usually experienced in the buttocks and the lower back area. It usually starts from the pelvis and may reach the legs and also the groin area in severe cases.

The severity of pain may increase while standing or sitting for long hours and also while climbing stairs. Not much is known regarding its causes, though inflammation of the joint or accidents or prolonged stress on joints due to long hours of incorrect sitting postures are considered to be the few causes.

In this post, you will come across some exercises for sacroiliac joint pain.

The two commonly recommended exercises, which include the neutral spine achieving and pelvic stabilization, which are essential to impart stability to the muscles and bones in the pelvic area.

What is a neutral spine? The spine constitutes the cervical, thoracic, and the lumbar vertebra. They work in tandem to give a proper shape to our body while we are standing, walking, or sitting. Close observation of the curvature will show that it has the shape of the letter 'S'.

This small S-curve of the spine prevents any sudden force from reaching the brain. Hence, it becomes imperative that we maintain this S-shaped natural curve of our spine.

Usually, fitness trainers and gym instructors advise certain warm-up exercises that are useful for maintaining a neutral spine. Attaining a neutral spine is not a very tedious task, just a few simple steps can keep the spine in proper alignment.

The exercise for achieving a neutral spine can be practiced while sitting, standing, or lying on the mat or floor. Here is a systematic method to achieve a neutral spine in all three positions.

Sitting

• Sit on a comfortable chair and push your bottom to the back of the chair.
• Ensure that your entire spine rests against the back of the chair.
• The collarbone must be exactly in line with the hip bones, and the breast bones/rib bones above the pubic bone. The navel should be slightly pulled inwards.

Standing

• Stand straight with your body against the wall.
• The heels, shoulder blades, and backbone must touch the wall.
• You will notice an arch in the lower back area. Try to decrease the arch by touching it to the wall.
• During this, you may feel a little pressure on the abdominal muscles and the ribs.

Lying

• Lie down on the floor/mat with your knees bent.
• Now, separate them to the width of your feet and let your arms relax on either side of the body.

• Create an arch in the middle of your lower back area. When you try to raise your middle back area, let the chin touch the chest.
• The shoulder area will provide support to the body in this position.
• The arch will benefit the whole body, from the chin to the feet, as it stretches the entire body.

They involve stretches that keep the pelvic area aligned in a proper position. Leg circles, knee movements, and pilates exercises are the commonly advised to strengthen the pelvic region.

• Lie on your back with the spine in a neutral position.
• Ensure that the lower ribs, spine, and tailbone are in contact with the mat or the floor.

• Place your hands on the hip bones. Inhale comfortably for a few seconds.
• Now, exhale and raise one of the legs making an angle of ninety degrees to the hip.
• Keep the pelvis stable and circle the knee. You will feel the hip socket rotating and experience movements in the femur head bone.

Exercises that help in the strengthening of the pelvis are useful in the treatment of pain in the sacroiliac joint. However, an expert must be consulted before you make these exercises a part of the daily routine.

Disclaimer: This post is for informative purposes only, and should not be used as a replacement for expert medical advice.