Exercises for sacroiliac (SI) joint pain help move your SI joint and improve your mobility and range of motion. You may begin these exercises right away but do not proceed if you start feeling too much pain.
Lie on your back with your knees bent and place your hands on your thighs. Use your abdominal muscles to support your spine and slowly pull both of your knees up to your chest. Hold the stretch position for 5 seconds and repeat it 10 to 20 times.
Lie on the exercise mat with your face facing down. Place your forearms below your head to help you set in a comfortable position. Rest your forehead on your forearms. Gently squeeze your buttock muscles together and hold the position for 5 seconds. Then, release the muscles and repeat 10 times with a set of 3.
Look for a flat surface around your doorway and place your exercise mat next to it. You will use the wall to help support your leg during the stretch.
Lie on your back with your hips close to the doorway. Slowly extend your legs and raise the leg next to a door. Rest it on the wall beside the door frame. Make sure not to bend the knee on your raised leg.
There will be a stretch in the back of your thigh in your raised leg. Hold the leg-raised position for 15 to 30 seconds and repeat 3 times. Then, switch legs.
Lie on your back and bend your knees with your feet flat on the exercise mat. Gently spread your knees apart to stretch the muscles in your inner thighs. Hold the stretch position for 15 to 30 seconds and repeat 3 times.
Make sure to keep your back flat on the mat and keep your torso still during the exercise.
Lie on your back with your knees bent. Place a pillow or a ball that is 6 inches wide between your knees. Slowly squeeze the pillow or ball using your inner thigh muscles for 5 seconds, and then relax. Repeat it for 3 sets of 10.
Lie on your back and bend your knees with feet flat on the exercise mat. Using your abdominal muscles, push your lower back and shoulders to the floor to support your spine.
Then, gently rotate both of your legs from one side to the other. Move your legs on each side as far as you can. Repeat the side-to-side movements 10 to 20 times.
Find a wall that you can use for support. Stand next to it at an arm-length distance with your injured leg facing away from the wall. The wall will be your support during the exercise.
Place your hand against the wall to balance yourself as you slowly lift your foot backward. With your free hand, hold the ankle of your injured leg and gently pull it towards your buttocks. Hold it for 15 to 30 seconds.
Avoid arching or twisting your back during the exercise.
Lie on your back with your legs extended on the mat. Slowly raise one knee and hold the back of your thigh. Start the buttock stretch by pulling your knee toward your chest. You may do this first before doing the double leg chest stretch.
Hold this stretch position for 15 to 30 seconds, then slowly lower your leg. Repeat 3 times on each side.
Don’t let your sacroiliac joint pain limit your mobility and stop you from living your best life! Let our board-certified physiatrist help you with the best treatments for your sacroiliac joint pain.
As a trusted physiatrist in Charlotte, NC, Advance Sports & Spine takes a holistic approach to diagnose and treat our patients. We offer interdisciplinary pain management therapies that are non-surgical and non-opioid treatments to treat common and advanced sports injuries.
Pain relief and improved mobility are at the center of our practice. We aim to help you heal, be free from pain, move as much as you want, and improve the overall quality of your life.
The recovery of our patients is anchored in several approaches, including the use of state-of-the-art medical equipment, the latest techniques, guided diet, and rehabilitation exercises. Our physical medicine and rehabilitation are all done in our medical practice, saving you time, effort, and money.
Our personalized treatments have been the pinnacle of our relationships with our patients that marked us as a trusted medical practice in North Carolina. If you are experiencing chronic and debilitating pain in your hip joint and lower back, schedule an appointment for your sacroiliac pain rehabilitation exercises in Charlotte. Contact us today!
