Exercises for Sacroiliac Joint Pain

Introduction

This article discusses effective exercises for reducing sacroiliac joint (SIJ) pain and improving stability. To begin, let’s briefly understand the joint and its function.

The sacroiliac joint (SIJ) connects the sacrum — the triangular bone at the spine’s base — to the ilium of the pelvis. It’s a synovial joint strengthened by tough ligaments and surrounding muscles, such as the gluteus maximus and piriformis. The SIJ allows only limited motion, mainly small gliding and rotational movements, yet it plays a crucial role in transferring body weight between the upper and lower body while maintaining balance and absorbing shock.

The lumbar spine supports movement such as bending and extending, while the hip joints enable a wide range of leg motions. Together, the SIJ, lumbar spine, and hips function as a coordinated system; when one part is restricted or unstable, it can cause pain or compensation in the others. Proper posture and muscle balance are key to healthy movement and a pain-free back.

Causes of Sacroiliac Joint Pain

1. Trauma: Falls or accidents impacting the pelvis or lower back.

2. Arthritis: Degenerative or inflammatory conditions such as osteoarthritis or ankylosing spondylitis.

3. Pregnancy: Hormonal changes that loosen pelvic ligaments.

4. Hypermobility or Hypomobility: Too much or too little movement in the joint.

5. Muscle Imbalance: Weak or tight glutes, hamstrings, or hip muscles.

6. Leg Length Difference: Uneven legs can strain one side of the SIJ.

7. Gait Abnormalities: Poor walking mechanics increase joint stress.

8. Repetitive Movements: Running or lifting can overload the joint.

9. Post-surgical or Structural Issues: Changes in alignment after surgery or from scoliosis.

Symptoms of Sacroiliac Joint Pain

1. Dull or aching pain in the lower back near one side of the pelvis.

2. Pain while rolling over in bed or changing positions.

3. Discomfort when walking, bending, or sitting for long periods.

4. Pain radiating to the gluteal or thigh region.

5. In severe inflammation, discomfort may extend toward the groin.

Pain Management Strategy:

An integrated approach can help restore mobility and reduce pain:

• Piriformis Stretching: Reduces muscle tightness that may affect the SIJ.

• SIJ Mobilization: Gentle manual therapy to restore alignment.

• Heat Therapy: Apply a warm compress for 15–20 minutes to improve circulation.

• TENS Therapy: Short electrical stimulation sessions to ease pain signals.

Exercises for Sacroiliac Joint Pain

1. Cat–Camel Stretch

Purpose: Improves flexibility in the lower spine and relieves joint stiffness.
How to Do It:

1. Start on hands and knees, keeping your spine neutral.

2. Cat: Round your back upward, drawing your chin toward your chest.

3. Camel: Drop your abdomen and lift your head and tailbone gently.

4. Move slowly through each phase 8–10 times.
   Benefit: Promotes mobility and reduces tension in the lower back.

2. Child’s Pose

• Purpose: Stretches the lower back, hips, and gluteal muscles.
  Steps:

  1. Kneel and sit back on your heels.

  2. Extend your arms forward and lower your torso toward the floor.

  3. Relax and breathe deeply for 20–30 seconds.

  4. Repeat 3–5 times.
     Benefit: Relieves tension in the pelvis and encourages relaxation.

3. Glute Bridge (Hip Thrust)

• Purpose: Strengthens the glutes and core muscles for SIJ stability.
  Steps:

  1. Lie on your back with knees bent and feet flat on the floor.

  2. Engage your glutes and lift your hips to form a straight line from shoulders to knees.

  3. Hold for 3–5 seconds, then lower gently.

  4. Do 10–12 repetitions for 2–3 sets.
     Benefit: Builds support around the pelvis and reduces SIJ strain.

4. Clamshell Exercise 

• Purpose: Activates the gluteus medius to support pelvic alignment.
  Steps:

  1. Lie on one side with knees bent at 45 degrees.

  2. Keep your feet together and open your top knee upward, avoiding pelvic rotation.

  3. Lower slowly and repeat 10–15 times for each side.
     Benefit: Enhances hip strength and balance around the SIJ.

Precautions and Tips

2. Begin with gentle movements and gradually increase intensity.

3. Stop any exercise that increases pain.

4. Seek guidance from a physical therapist for correct form.

5. Combine stretching, heat therapy, and strengthening for the best results.

Conclusion: 

Sacroiliac joint discomfort can develop from various causes, including instability or restricted movement. Regularly performing targeted exercises such as the Cat–Camel, Child’s Pose, Glute Bridge, and Clamshell can improve strength, flexibility, and pelvic stability. Maintaining correct posture and consistent exercise can significantly reduce SIJ pain and enhance overall mobility.

Read more

1. Chronic Hamstring Tightness and Lower Back Pain
2. Lumbar Spinal Stenosis Exercises
3. Causes of Spine Stress Fractures
4. Quadratus Lumborum Pain: Stretch & Exercises
5. Piriformis Syndrome Exercises and Stretches: Quick Relief!

FAQs

1. How can SI joint pain be treated?
SI joint pain often responds to a combination of stretching, mobilization, and strengthening exercises. Heat therapy, TENS, and proper posture can also help. A physiotherapist can tailor a plan to your specific condition.

2. Where should I massage for SI joint pain?
Gentle massage around the glutes, piriformis, and lower back muscles can ease tension. Avoid pressing directly on the joint itself.

3. What does SI joint pain feel like?
Typically, it feels like a deep, aching pain near the lower back or buttocks, often worse when changing positions or walking.

4. Does SI joint pain go away?
With consistent treatment and exercise, mild to moderate SI joint pain can improve within weeks. Chronic cases may need ongoing management.

5. What sleeping position helps?
Lie on your back with a pillow under your knees, or on your side with a pillow between your legs for better hip and spine alignment.

Disclaimer

This article is for educational purposes only and should not replace medical advice. Consult a healthcare provider for personalized care.