The Ultimate Guide to Relieving SI Joint Pain
Understanding Sacroiliac Joint Pain
SIJ Joint complex
The sacroiliac joint, or SIJ for short, is located right at the bottom of our spine.
Do you get pain in the dimple area of your lower back? Do you get pain when you do specific activities like sitting down for extended periods of time, possibly going for a jog, picking objects up, or standing for a long time? Does this pain radiate to the outer side of your hips or even travel down to where your buttocks is, to the lower hips?
So, guys, this pain is what we call sacroiliac joint pain, and 90% of the population will experience this sort of pain at some point in their life.
Stage 1 Progressions for SIJ Pain Rehab Exercises: PAin relief & mobility
SIJ Stretch
To relieve SIJ pain, try lifting the knee to the body and gently pushing up for 10 seconds to stretch the back of the hip and loosen muscles. Additionally, knee rocks with added twists can provide a good stretch for pain relief as shown in the video above.
2. Side twisting Exercise for SIJ pain
Transition into rehab exercises with the Cat-Cow exercise, promoting spine mobility and SIJ region health. As you progress, incorporate the leg raise with push for increased difficulty and stability. Strength-building exercises like the Dead Bug and Bird Dog can be beneficial to strengthen the hip joints.
3. Cat Cow Exercise for SIJ Pain
Transition into rehab exercises with the Cat-Cow exercise, promoting spine mobility and SIJ region health. As you progress, incorporate the leg raise with push for increased difficulty and stability. Strength-building exercises like the Dead Bug and Bird Dog can be beneficial to strengthen the hip joints.
Stage 2 Progressions for SIJ Pain Rehab Exercises: Improving Coordination & control
4. Hip flexion Isometric Exercise for SIJ Pain
Position: Lie face up with your knees bent and feet flat on the ground.
Action: Raise one leg and gently push against it with your hands.
Duration: Hold the push for about 10 seconds.
Repetitions: Perform 10 repetitions on each leg.
During exercises, it's crucial to limit back movement to avoid arching or twisting. Focus on stabilizing the back while moving the arms and legs to prevent further SIJ pain.
5. Deadbug Exercise for SIJ Joint Pain
Position: Lie on your back with your arms extended towards the ceiling and knees bent at 90 degrees.
Action: Lower one leg to the ground while keeping your arms and the other leg stationary. Return to the starting position and repeat with the opposite leg.
Duration: Perform each leg movement slowly, aiming for 10 repetitions on each side.
Repetitions: Complete 3 sets.
Incorporate the offset squat exercise to strengthen muscles around the SIJ area. Use a thick book or stack of books for additional difficulty. The reverse plank exercise, demonstrated with a chair, pillow, and couch, can aid in pain relief. Try the bear crawl exercise for an advanced rehab workout, focusing on core engagement.
6. Bird Dog
Position: Start on all fours with hands under shoulders and knees under hips.
Action: Extend one leg straight out behind you while simultaneously extending the opposite arm forward.
Duration: Hold each extension for a few seconds, focusing on keeping your back stable and neutral.
Repetitions: Perform 10 repetitions on each side and complete 3 sets.
7. Side Plank
Position: Lie on your side with your knees bent and one hand on your hip.
Action: Lift your hips off the ground to form a straight line from your head to your feet.
Duration: Hold this position for 10 seconds.
Repetitions: Perform 3 sets on each side.
Stage 3 SIJ Rehab Progressions: Strength, Loading and functional integration
8. Glute Bridge
Position: Lie on your back with your knees bent and feet flat on the ground.
Action: Lift your hips towards the ceiling while squeezing your glutes (buttocks muscles).
Duration: Hold the bridge position for 10 seconds.
Repetitions: Perform 3 sets of 10 repetitions.
9. Elevated Bird Dog holds
Position: Start on all fours with hands under shoulders and knees under hips.
Action: Hold your knees above the ground without movement from the back
Duration: Hold for 10 secs
Repetitions: Perform 10 repetitions on each side and complete 3 sets.
10. Offset Squat
Position: Stand with one foot on a raised surface (e.g., a thick book or a box) and the other foot on the floor.
Action: Perform a squat by bending your knees while keeping your torso upright.
Duration: Complete 3 repetitions in this position, then change foot positions to squat in different directions.
Repetitions: Perform 3 sets of 3 squats in each foot position.
11. Reverse Plank
Position: Sit on the edge of a chair or couch with your feet on the floor and your hands behind you for support.
Action: Slide your torso and legs off the edge, placing your feet on a pillow or elevated surface. Lift your hips towards the ceiling while contracting your glutes.
Duration: Hold this position for 30 seconds.
Repetitions: Perform 2-3 sets.
Conclusion:
Take control of your SIJ pain by incorporating these exercises into your daily routine and seek professional guidance to ensure proper rehabilitation.