Lower back and pelvis pain is a common health complaint among adults and the risk of lower back pain increases with age. It is estimated that roughly 25-30% of lower back and pelvis pain are caused by irritation to the sacroiliac joint. Sacroiliac joint is also known as the SI joint and is located on each side of the spine. More specifically, these joints are found where the base of the spine meets the hip bone.
Injury or irritation to these joints can cause severe lower back and pelvic pain. In some cases, stretching may help reduce the pain by loosening tight muscles that might put extra stress on the joint. Tightness in the back, hip, buttocks, and thigh muscles may cause discomfort and irritation to the SI joint.
Introduction
Sacroiliac Joint Pain is a prevalent condition that affects the lower back and pelvis, leading to discomfort and reduced mobility. Incorporating some of the proven targeted exercises and stretches into a routine can significantly reduce pain and enhance joint function. This blog delves deep into the anatomy of the SI joint, common causes of pain, and provides a comprehensive guide to exercises and stretches aimed at providing relief and mobility.
Understanding the Sacroiliac Joint
The sacroiliac joint, as mentioned, is located at the juncture where the triangular bone at the base of the spine, also known as the sacrum, meets the iliac bones of the pelvis. These joints play an essential role in transferring weight and dividing forces between the upper body and the legs, acting as shock absorbers during walking, running, and lifting. Unlike other joints, the SI joints have limited mobility, primarily allowing for light gliding movements. This restricted movement is essential for maintaining stability and supporting body weight.
Common Causes of SI Joint Pain
SI joint pain can stem from various factors, including:
- Trauma: Injuries from falls, accidents, or direct impacts can damage the SI joint.
- Pregnancy: Hormonal changes during pregnancy loosen ligaments, increasing stress on the SI joints.
- Arthritis: Conditions like osteoarthritis can lead to the degeneration of the SI joint cartilage.
- Infection: Though rare, infections can cause inflammation in the SI joint.
- Repetitive Stress: Activities involving repetitive motion or heavy lifting can strain the SI joints.
Benefits of Strengthening Exercises for SI Joint Pain
Engaging in strengthening exercises offers multiple benefits for individuals experiencing SI joint pain:
- Enhanced Stability: Strengthening the muscles around the SI joint improves joint stability and reduces excessive movement.
- Pain Reduction: Strong muscles can alleviate stress on the SI joint, leading to decreased pain.
- Improved Mobility: Regular exercise enhances flexibility and range of motion in the lower back and pelvis.
- Injury Prevention: A robust musculoskeletal system lowers the risk of future injuries.
Top Strengthening Exercises for SI Joint Pain Relief
Incorporating specific exercises can target the muscles supporting the SI joints, promoting relief and function. It is advisable to perform these exercises under the expert guidance of a healthcare professional.
Lying Hip Adduction
The Lying Hip Adduction exercise strengthens the inner thigh muscles, supporting the pelvis. In order to do this, lie on the back with knees bent and feet flat on the floor. Now, place a soft ball or pillow between the knees. Then, gently squeeze the ball or the pillow, engaging the inner thigh muscles, and hold for 5-10 seconds. Repeat 10-15 times.
Lying Hip Abduction with Resistance Band Exercise
The lying hip abduction exercise with a resistance band targets the older thigh and hip muscles and enhances lateral stability.
In order to do this stretch, lie on the side with knees stacked and a resistance band around the ankles. Make sure to keep the lower leg beny for support and straighten the top leg. Lift the top leg upwards against the band’s resistance and then slowly release it back down. Repeat 10-15 times on each side.
Bridge Pose
The bridge pose strengthens the gluteal muscles and lower back. To do this right, lie on your back with your knees bent and place your feet hip-width apart. Press the feet into the floor while lifting the hips towards the ceiling. This will engage the glutes and core muscles. Hold the pose for a few seconds and gently lower the hips back down. Repeat 10-15 times a day.
Triangle Pose
The triangle pose enhances flexibility and strength in the legs and the back. To perform the triangle pose, stand on the feet wide apart, turn the right foot out 90 degrees, and the left foot slightly inward. Now, extend your arms parallel to the floor. Reach the right hand towards the right ankle while keeping the left arm extended upwards. Hold for 20-30 seconds and repeat 10-15 times on each side.
Bird-Dog Pose
This pose improves core stability and balance. To begin, place the hands and knees in a tabletop position. Now, extend the right arm forward and the left leg backward, keeping the hips level. Hold for a few seconds and return to the starting position. Perform 10 repetitions on each side.
Supplemental Exercise Categories
In addition to the above exercise, incorporating stretches and aerobic activities can further aid in managing SI joint pain.
Stretches for Sacroiliac Joint Pain
Stretching helps alleviate tension in the muscles surrounding the SI joints. Effective stretches include:
Knee to Chest Stretch
Lying on the back, bring one knee to the chest, holding it with both hands. Hold for 20-30 seconds, then switch legs.
Piriformis Stretch
Cross one leg over the other, and then gently pull the knee of the crossed leg towards the chest.
Aerobic Exercise for SI Joint Dysfunction
Low-impact aerobic exercises play an essential role in improving circulation, reducing stiffness, and supporting long-term relief from sacroiliac joint dysfunction. Activities such as brisk walking, cycling on a stationary bike, and water aerobics can help maintain joint mobility without placing excessive strain on the lower back and pelvis. Having regular aerobics sessions for 20-30 minutes, 3-5 times a week, is recommended to build endurance and support overall musculoskeletal health.
Engaging in regular aerobic activity also supports weight management, which is an important factor in reducing mechanical stress on the SI joints. It also boosts endorphin levels, contributing to natural pain relief and improved mental well-being.
Safety Tips and Modifications
When exercising with SI joint pain, safety and proper technique are paramount. Below are key precautions and modifications to follow:
- Warm up and cool down: Begin each session with a gentle warm-up and end with light stretches to prevent muscle strain.
- Avoid asymmetrical movements: Exercises that unevenly load the pelvis (like lunges or twisting motions) can aggravate the joint. Always keep movements balanced and aligned.
- Use supportive surfaces: Perform floor exercises on a cushioned mat to reduce impact on the joints.
- Monitor pain levels: Mild discomfort during exercise is expected, but sharp or radiating pain is a signal to stop and consult your provider.
- Adjust range of motion: Modify exercises to suit your mobility and flexibility levels. Partial movements are safer than forcing full range motions.
For best results, it is advisable to work under the guidance of a physiotherapist or pain management specialist experienced in treating SI joint dysfunction.
Alleviate Pain Clinic’s Approach
At Alleviate Pain Clinic, we specialize in surgical solutions for back and spine conditions, including sacroiliac joint dysfunction.
Our expert team of pain specialists, physiotherapists, and rehabilitation experts develops individualised care plans tailored to each patient’s specific condition and lifestyle needs.
Our approach integrates :
- Precision diagnosis using advanced imaging and clinical assessment.
- Image-guided SI joint injections for targeted relief of inflammation and pain.
- Physiotherapy-based exercise protocols focusing on pelvic stability and muscle strength.
- Lifestyle modifications and ergonomic advice to prevent recurrence.
- Complementary therapies such as dry needling, myofascial release, and electrotherapy, when necessary.
Our focus remains on restoring function, improving mobility, and reducing dependence on medication or invasive surgery. With expert care and long-term guidance, patients experience significant improvement in quality of life and daily function.
Conclusion
Sacroiliac joint pain can be a persistent and frustrating condition, but with the right diagnosis, movement strategies, and support, it is manageable without the need for surgery. Incorporating targeted exercises, stretches, and low-impact aerobic activity, along with expert care from a pain clinic like Alleviate, can dramatically improve outcomes.
By prioritizing pelvic stability, proper alignment, and lifestyle adjustments, individuals can regain mobility, reduce pain episodes, and return to normal activities with greater ease. Always consult with a medical professional before beginning any exercise program, especially when dealing with chronic or acute SI joint pain.
For long-term relief through safe, effective, non-surgical treatments, trust the expertise of Alleviate Pain Clinic—your partner in spine and joint health.
FAQs
The bridge pose is one of the most effective exercises for relieving sacroiliac joint pain. It strengthens the gluteal and lower back muscles, improving pelvic stability and reducing strain on the joint. Regular practice of the bridge pose helps maintain alignment, relieve discomfort, and prevent future flare-ups. Always perform it with controlled movements and proper posture.
To relieve sacroiliac joint pain quickly, combine rest, gentle stretching, and strengthening exercises like lying hip adduction or the bird-dog pose. Applying ice or heat therapy and using over-the-counter anti-inflammatory medications may also help. If the pain persists or worsens, consult a pain specialist for tailored non-surgical interventions such as physical therapy or guided injections.
The best sleeping position for sacroiliac joint pain is on your side with a pillow between your knees. This alignment keeps the pelvis neutral and reduces stress on the SI joint. If sleeping on your back, place a pillow under your knees to support the lower spine and maintain proper pelvic positioning.
Common clinical tests for diagnosing sacroiliac joint dysfunction include the FABER (Patrick’s) test, Gaenslen’s test, Thigh Thrust test, Sacral Thrust test, and Compression test. These manoeuvres assess joint movement and elicit pain to confirm SI joint involvement. Accurate diagnosis may also involve imaging or diagnostic injections for confirmation.
SI joint strengthening exercises should typically be performed 3 to 5 times per week, depending on the severity of the condition and your physical ability. Consistency is key to building muscle support around the joint and preventing flare-ups. It’s best to follow a personalised plan under the guidance of a physiotherapist.
Yes, it is generally safe to exercise with sacroiliac joint pain, provided the movements are low-impact and designed to stabilize the joint. Avoid high-impact or twisting motions that may aggravate the pain. Strengthening and stretching routines prescribed by a professional can aid in long-term recovery and pain reduction.
