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Woman's World
Achy Lower Back? Experts Share the SI Joint Pain Exercises That Speed Relief
By Jenna Fanelli,
2 hours ago
Have you ever felt a radiating pain down your lower back or buttocks? While there are several potential causes of pain in this area, one that’s incredibly common is sacroiliac (SI) joint pain. We explore what causes discomfort in the sacroiliac joints, and most importantly, share the best SI joint pain exercises to speed relief.
SI joint pain symptoms and causes
“SI joint pain is often felt as a deep, dull ache in the buttock and lower back, typically localized to one side,” explains Sapna Sriram, DC , Co-Founder and CEO of Toronto’s Integra Health Centre. “ The discomfort can worsen with activity and prolonged positions, sometimes extending down the leg, mimicking sciatica .”
She says key causes of sacroiliac joint pain include:
Direct impacts, falls or accidents that can damage the SI joint
Childbirth
Forms of arthritis, which can lead to inflammation or degeneration in the SI joints
Uneven leg length, which can lead to improper weight distribution, putting extra stress on the SI joints
Repetitive stress
Age-related degeneration, which increases the risk of SI joint dysfunction
Infections in the SI joint, which are rare, can cause pain and inflammation
You can do these moves in just a few minutes from the comfort of home — no special equipment needed
SI joint pain exercises
Mobilizing and stretching the joints in this area can be very helpful for alleviating discomfort. Just be sure to stop if you feel SI joint pain becoming more severe or if these exercises hurt another part of your body.
“SI joint pain management may involve various gluteal stretching and opening up the joint space,” says Leia Rispoli, MD , Double-Board-Certified Interventional Pain Management Specialist and Physiatrist at DISC Sports & Spine Center. “It also involves stabilizing the pelvis and engaging certain core muscles to correct spine/pelvis mechanics.”
Sherry McAllister, DC , President of non-profit organization Foundation for Chiropractic Progress, suggests following “the ABCs of SI strengthening.”
1. Adductor SI joint pain exercise
Lie on your back on a yoga mat with knees bent and feet flat on the ground
Place an exercise ball, pillow or block between your knees
Tighten your abdomen and squeeze the ball between your knees for five seconds
Repeat 10 times
2. Abductor SI joint pain exercise
Lie on your back on a yoga mat with knees bent (feet can be on the floor or slightly elevated)
Place a resistance band around your thighs
Engage your abs and glute muscles to slowly pull your knees apart to stretch the band to moderate resistance
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