Best Stretches and Exercises for SI Joint to Relieve Pain
by Meghan Griech, PT, DPT, cert MDT, CKTP
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Sacroiliac joint pain is a common condition that affects many people. A number of factors, including overuse, injury, or aging can cause it. The best way to relieve the pain associated with sacroiliac joint pain is through stretches and exercises. Stretching helps to improve flexibility and reduce inflammation in the joints. However, there are certain exercises that should be avoided as they can aggravate the condition and make it worse. In this article, we will discuss the best stretches for sacroiliac joint pain relief and which exercises are best to avoid.
Performing stretches specifically designed for the sacroiliac joint can help reduce tension in these areas and alleviate any associated soreness. Muscles located around your hips and thighs, as well as your buttocks, back, & core, can all become tight from time to time, causing pain and discomfort. Doing some of these stretches can help loosen them to reduce any pressure on the SI joints.
You can find your sacroiliac joints on both sides of your lower spine, where the sacrum meets the hip bone. These joints are strongly supported by various muscles and ligaments which help your body to pour out energy from your legs during walking, running, or standing.
Doing exercises and stretches for SI joint can help strengthen the muscles in that area, improving shock absorption from your lower body and decreasing strain on your spine.
What are the causes of sacroiliac joint pain?
There are a number of causes of SI joint pain and some of the most common ones include the following:
- osteoarthritis
- injury or trauma
- abnormal walking patterns
- intense workout
- Spondylitis
Pain relief from Sacroiliac joint (SI) issues does not always require medicine. For some, doing stretches and exercises can be a great way to manage pain & ensure joint function. Here are some effective stretches for SI joints along with the ones that should be avoided.
Stretching regularly is an excellent way to aid in reducing SI joint pain. There are a few effective approaches to stretching that you can use in order to improve your symptoms and decrease discomfort.
If you have sacroiliac joint pain, exercise can greatly reduce and even prevent it from returning. A few minutes of daily practice can help strengthen your muscles and make a huge difference in your lower back pain.
1. Knee-to-chest stretch
The knee-to-chest stretch is a great way to ease SI joint pain. It can help improve the flexibility of your hip muscles and provide relief for your lower back as well. For added comfort, you can use a resistance band or a strap to support your knee while doing the exercise.
To do the knee-to-chest stretch:
- Lay on your back with your knees bent and hands at your sides. Place your feet flat on the floor.
- Carefully put one of your hands around your knee, and with a gentle motion bring it as close towards your chest as comfortably possible. Don’t be hard on yourself if you’re not able to get it all the way – just go as far as you can without any pain or discomfort. Alternativey, you can place a strap behnd your knees, and pull your legs up toward your chest this way.
- Hold the position for at least five seconds, and then bring your leg back to the floor.
- Repeat the stretch on the other side
2. Figure 4 stretch
The figure 4 stretch is an excellent exercise for your SI joints and can help target multiple muscle groups at once. You will mainly feel it in your glutes and outer hips.
To do the figure 4 stretch:
- Lay on your back with your knees bent and hands at your sides. Place your feet flat on the floor.
- Place your left ankle on your right knee (a figure 4) and then gently pull your right leg toward your chest.
- Hold the stretch for a few seconds and then move your feet back to the start. Repeat on the opposite side.
3. Inner thigh squeeze
The inner thigh squeeze is an effective exercise for Sacroiliac Joint Pain, which helps to strengthen the muscles in your inner thighs (adductors).
To do the inner thigh squeeze:
- Start the exercise on your back with your knees bent and feet flat on the floor.
- Now place a small pillow between your knees and gently squeeze it for a count of 10seconds
- Release and repeat the exercise 10 to 15 times
4. Supine pelvic tilts
The pelvic tilt is a gentle exercise for Sacroiliac Joint Pain, which helps to strengthen and stabilize the pelvis.
To do the supine pelvic tilts:
- Start the exercise on your back with your knees bent.
- Tilt your pelvis towards you, like you are trying to flatten your back, by using your abdominal muscles.
- Focus to not push with your legs.
- Try to hold each tilt for a slow count to 5, then relax, repeating at least 15 times.
5. Outer thigh pull
The outer thigh pull is an effective exercise for Sacroiliac Joint Pain, which helps to strengthen the muscles in your outer hip muscles and stabilize the pelvis.
To do the outer thigh pull:
- Start the exercise on your back with your knees bent and feet flat on the floor.
- Now place a belt around your knees allowing for a little space between the knees.
- Pull your knees apart and hold the pressure against the belt for at least 5 seconds
- Release and repeat the exercise 10 to 15 times
Which Exercises are best to avoid?
While some exercises can help alleviate SI joint pain, there are some that may lead to further discomfort. For this reason, it is best to temporarily avoid certain exercises that could put excessive strain on your SI joints and exacerbate the pain. Once your SI joint pain is alleviated, you can begin to reincorporate these activities.
A few exercises to avoid while having SI joint pain include:
- Lunges
- Running
- Heavy weight-lifting exercises
- Activities or exercises that require a lot of turning or twisting at the hips like tennis, golf, or racquet ball
- Rope jumping
- Cardio exercise machines, such as treadmills
Sacroiliac joint pain can be quite painful, making it difficult to do the activities you are used to. You should try doing some of the stretching exercises specially designed for SI joints and see if it helps.
*Disclaimer: All information in this article is intended for instruction and informational purposes. The author(s) are not responsible for any harm or injury that may result. This information is used to supplement not replace any advice you were provided from your doctor or another medical health professional. No guarantees of specific results are expressly made or implied with this article.
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