Around 770,000 New Zealanders suffer from chronic pain, many of whom experience problems with their SI joints.
Learning the most effective SI joint exercises is essential for improving your quality of life and overall well-being. But, if you’ve recently started suffering from this condition, knowing the best exercises can be tricky. Perhaps that’s why you’re here; you want to learn the top moves but aren’t sure where to start.
Sounds like you? No worries, we’ve got you covered. Here are the best SI joint exercises to relieve pain.
Hamstring Stretches
If you’re unsure about the SI joint vs. sacroiliac joint, know that it’s the same thing. There are two in the lower back and sit on either side of the spine, which helps carry the weight of your upper body. But when you suffer from SI joint pain, you’ll notice a twinge in your lower back and you’ll likely feel pain radiating down your legs.
Because of this, a chiropractor will suggest hamstring stretches. Position yourself near a doorframe and lay on the floor before extending your normal leg. Then, lift your hurt leg and place it on the wall next to the doorframe while keeping your other one perfectly straight.
You’ll notice a stretch in the back of your thigh, which should relieve pain. Make sure you hold this position for 30 seconds and repeat it three times.
Lower Trunk Rotation
Lie on your back, bend your knees, and keep your feet flat. Then, engage your stomach and push your lower back to the floor. Next, gently rotate your legs to one side and repeat. Make sure you do this at least 15 times.
Bridge Stretch
The bridge is a fantastic method of strengthening your glutes, abs, and lower back. To reap its benefits, start by lying on your back with your knees bent. Squeeze your buttocks, while your shoulders stay on the ground, and lift your hips.
Hold this position for five seconds and check that your buttocks are still engaged. Then, slowly lower your hips. Repeat these steps 10 times or until you find it too uncomfortable.
Quadricep Stretch
Note, this is considered an advanced stretch, so don’t do this if you’re in the early stages of recovery.
Start by lying on one side then grasp your ankle or shin behind you. Pull your heel towards your buttocks and let it stretch out the joint. Don’t worry if you can’t reach it; simply tie a belt around the foot and hang onto the strap to pull it in.
Spinal Twist
Another way to ease discomfort in your SI joint is by trying a spinal twist.
Start in a supine position and stretch out your legs. Keep your shoulders on the ground and lift your knees until they’re at a 90-degree angle. If you can, lower your knees to one side of your body and stay for four seconds.
Then, repeat on the other side. It’s wise to place pillows where your knees go when you twist, especially if the pain is intense.
Go for a Stroll
Although it isn’t a set exercise, going for an afternoon stroll can relieve lower back pain. The key is that you don’t over-exert yourself, otherwise it could make the problem worse. Instead, wear comfortable shoes and limit yourself to around 20 minutes.
Try Yoga Poses
One of the top lower back poses is the cobra pose. This is where you lie on your stomach and stretch out your legs behind you so that the tops of your feet are on the floor. Then, spread your hands underneath your shoulders and keep your elbows tucked into your body.
Next, use your strength to lift your upper body off the floor. Hold for five seconds, then lower yourself down.
Another effective pose is the bow.
To do this, lie on your stomach and keep your arms by your sides. Bend your knees and bring your feet towards your buttocks as long as it’s comfortable. Reach to grab your ankles and lift your upper body. Hold for 30 seconds and then relax.
Further, anyone suffering from SI joint pain should try the cat-cow pose as it’s great for your hips and back. Start on your hands and knees, keeping your chin up. Slowly arch your back while drawing your chin towards your chest.
Hold this for three seconds. Then, bring your chin away from your body and arch your back down. Stay in this position for three seconds before repeating the first step.
Go for a Cycle
Cycling is great for relieving SI joint pain as it boosts blood flow to the affected area. It’s also low-impact so there isn’t any pressure. But the key is to choose a flat route and only go for 30 minutes because you don’t want to overdo it.
Book a Water Workout
Water workouts are another great form of exercise.
Although you shouldn’t do a hundred laps, there are moves you can try in the pool to relieve discomfort. For instance, try water jogging where you mimic running by using a flotation device. This lets your body move freely and strengthen muscles without any pain.
Try These SI Joint Exercises Today
Hopefully, you’ll add these SI joint exercises to your routine.
There are many exercises you can experiment with, such as hamstring stretch or a spinal twist. You should also incorporate low-impact exercises, like water workouts or an afternoon stroll as it does wonder for relieving SI joint pain. Good luck with your recovery!
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