Exercises To Improve Sacroiliac Joint Pain

Man visits Florida neurosurgeon to improve sacroiliac joint pain.

Are you suffering from sacroiliac joint (SI) pain? The SI joints exist where the spine and hip bone meet and can be aggravated through age, injury, or overuse. This pain can be extremely uncomfortable and debilitating. It may prevent you from fully enjoying your life and doing the activities you like to do. The experts at Florida Surgery Center can help you diagnose an SI joint issue and provide you with the care and treatment you need to get back to a healthy life.

What Causes Sacroiliac Joint Pain?

One of the reasons sacroiliac joint pain is such a widely experienced issue is that it can have many causes. As we get older, we are at an increased risk of wear-and-tear and irritation developing in the SI joint from age, physical activity, and disease. Some of the more common causes for sacroiliac joint pain include:

  • Repetitive movement and stress
  • Obesity
  • Old age
  • Arthritis
  • Crohnā€™s disease
  • Car accidents
  • Sports injuries
  • Slip and falls
  • Pregnancy
  • Urinary tract infection

The likelihood of developing SI joint pain increases with age but injuries and disease can cause SI joint pain for people of all ages. Women are also more likely to develop complications in their sacroiliac joint than men, especially following intercourse, during menstruation, or while pregnant. Active individuals and athletes also have a higher probability of experiencing SI joint pain than less active people.

Exercises To Improve Sacroiliac Joint Paint

Fortunately for individuals who are suffering from sacroiliac joint pain, there are exercises that can help manage and improve the symptoms of SI dysfunction. The following exercises are great for strengthening and stretching the muscles around the sacroiliac joint and can provide significant relief. However, should you notice that any of these exercises cause your pain to increase, be sure to stop them immediately and speak with your doctor or physical therapist to make sure it is safe for you to practice them.

Hamstring Stretches

This can be done with the help of a friend or on your own with the use of a doorway. Lie down on the ground on your back.

If you have a friend helping you, keep the leg on your uninjured side extended out straight on the ground. Lift the leg on your injured side straight up in the air, keeping the leg as straight as possible. Have your friend apply gentle pressure to the back foot of your lifted leg and hold the position for 15-30 seconds. Do this 3-4 times.

If you do not have a friend to help in this exercise, lie down on your back in a doorway with your hips about level with the frame of the door. Again, keep your uninjured leg extended straight on the ground. Lift your injured leg into the air and rest it against the wall next to the door frame, keeping the leg as straight as possible.

Hip Adductor Stretch

Begin this stretch with your back on the floor and bring your knees up with your feet flat on the floor. Slowly begin lowering each knee towards the floor and apart from the opposite knee. This should produce a good stretch for your hips and inner thighs. Keep this stretch for 15-30 seconds and repeat 3-4 times.

Glute Holds

To perform this exercise begin lying facedown on the floor with your legs extended. Contract the muscles of your buttocks and hold for 5-10 seconds. Perform 2-3 sets of this exercise for 10-15 repetitions.

Lower Trunk Rotation

Start with your back on the floor and bring your knees up with your feet flat on the floor. Actively engage your abdominal muscles while pressing your lower back into the floor. Keeping your back flat on the ground, rotate your left hip towards the right side of your body as far as you can comfortably go. Return your left hip to the ground and repeat this with your right hip. Do this for 10-20 repetitions on each side.

Knee To Chest Stretch

This is another exercise that should be performed lying with your back on the floor. Begin with both legs extended straight out. Pull one knee up towards your chest, wrapping your hands around the back of your thigh to help extend the stretch. Hold this position for 15-30 seconds and release. Do the same with the other leg and repeat 3-4 times on each side.

Knees To Chest Stretch With Both Knees

Begin this stretch in the same position as you would perform this stretch with one knee. For this stretch pull both knees up towards your chest with your lower back pressed into the ground. Hold this position for 5 seconds and release. Do this 10-20 times.

Back Bridge Stretch

Start this stretch with your back flat on the ground and your legs extended straight out. With your arms close to the body and palms on the floor, bring your knees up and until your feet are flat on the floor. Engage the muscles of your buttocks as you lift your hips into the air, keeping your shoulders, arms, and palms on the ground and pressing through your feet. Maintain this position for 5 seconds before lowering your hips back to the ground. Repeat 8-10 times.

Quad Stretches

This stretch can be performed standing. For extra balance and stability while performing this stretch, face the wall and use one arm to brace yourself for the duration of the stretch. Standing up straight, bring the ankle of the side experiencing SI joint pain up towards your buttocks. Keep your knees close together as you grasp your ankle and pull your ankle closer to your buttocks to extend the stretch. Hold this stretch for 15-30 seconds.

Yoga Helps Improve Sacroiliac Joint Pain

Yoga is a wonderful mental and physical practice that can help improve sacroiliac joint pain. Certain poses work to strengthen the SI joint over time. Yoga not only helps provide relief but can also help prevent further complications from occurring in the future. Be sure to be mindful of your limitations in performing these poses. Exercises that are causing you pain or discomfort should be stopped immediately.

Cobra Pose

Lie down on your stomach with your legs straight out behind you and the top of your feet placed against the floor to begin cobra pose. Place your palms on the floor as if you were getting ready for a push-up with your elbows held close to the body. Push your upper body up while pressing into the floor with your pelvis, legs, and feet. Hold the pose for 5-15 seconds and slowly lower yourself back down.

Locust Pose

Start locust pose facedown on the floor with your arms at your side and legs straight out behind you. Use the muscles of your back, core, and buttocks to arch your back, lifting your head, chest, and legs off of the floor. Look up or ahead of you and lift your arms up parallel to the floor, keeping your stomach and pelvis pressed against the floor. Hold the pose for 15-30 seconds before relaxing back down.

Bow Pose

Begin bow pose lying facedown on the floor in the same way you would start locust pose. Bring your heels towards your buttocks as far as you can and reach back to clasp your ankles. Allow your knees to spread further apart than your feet. Without contracting the muscles in your back, use the force of your arms pulling against your feet as they try to lower down to the ground to lift your upper body and knees off the ground. Maintain this pose for 15-30 seconds.

Alternative Exercises To Improve Sacroiliac Joint Pain

Aerobic Water Exercise

Aerobic exercises in the water are an excellent way to perform low-impact exercise that does not put excess stress on the joints due to the buoyancy of water. Look to join a water aerobics class or perform these exercises with the help of a physical therapist. These exercises can help strengthen the supporting muscles around your SI joint without stressing the joint. However, certain water strokes can aggravate the SI joint and should not be attempted if you suffer from sacroiliac joint pain.

Go For A Walk

Going out for a daily walk can be a great way to help improve sacroiliac joint pain and your overall health. Consider starting slow with a gentle pace for a 20-30 minute walk. You can begin to increase the pace and duration of your walks as long as it is comfortable and you are not experiencing increased pain. Be sure to wear comfortable shoes that offer good support.

Take A Bike Ride

Going out for a ride on a bike or utilizing a stationary bike can also be a great exercise that does not put too much pressure on the SI joint. As with walking, be sure to start with a slower pace and less amount of time on the bike. Biking can help strengthen supporting muscles and improve blood flow in the area but too much exercise can do more harm than good. Listen to your body when exercising and do not forget to stretch before and after your exercises.

Avoid These Exercises

People who are struggling with SI joint pain should not participate in certain sports or exercises. Avoid these exercises in order to prevent worsening sacroiliac joint dysfunction:

  • Football
  • Tennis
  • Basketball
  • Soccer
  • Lacrosse
  • Hockey
  • Sit-ups and crunches
  • Golf
  • Weightlifting (Olympic lifting)

Sacroiliac Joint Pain : Facts

  1. Location and Function: The sacroiliac (SI) joint is located where the spine meets the pelvis. Specifically, it’s the joint connecting the sacrum (base of the spine) with the ilium (part of the pelvic bone). This joint plays a crucial role in absorbing shock between the upper body and the pelvis and legs.

  2. Common Causes: SI joint pain can result from a variety of causes:

    • Degenerative arthritis or osteoarthritis of the SI joint
    • Trauma: A sudden impact, like a fall or car accident, can damage the SI joint.
    • Pregnancy: The SI joint can become more mobile and might become painful during pregnancy.
    • Previous lumbar surgery: Especially fusion surgery, which may alter the motion dynamics of the spine and pelvis.
    • Inflammatory joint disease: Such as ankylosing spondylitis.
  3. Symptoms: Common symptoms of SI joint dysfunction include:

    • Lower back pain
    • Pain in the buttocks, hips, and pelvis
    • Groin pain
    • Pain that can radiate down the legs, often mistaken for sciatica
    • Stiffness and decreased range of motion in the lower back
  4. Diagnosis: The diagnosis of SI joint pain can be challenging as symptoms might mimic other conditions, such as lumbar disc herniation or hip problems. Diagnostic tests include:

    • Physical examination
    • Imaging tests, like X-rays, CT scans, or MRIs
    • Diagnostic injections where a local anesthetic is injected into the SI joint; if pain relief is immediate, it can confirm the SI joint as the pain source.
  5. Treatment:

    • Conservative treatments: These are usually the first line of approach and include physical therapy, SI joint belts, pain medications, and injections.
    • Surgical treatment: If conservative treatments fail, surgical fusion of the SI joint might be considered.
  6. SI Joint and Sciatica: SI joint pain is sometimes confused with sciatica, which results from a pinched sciatic nerve, typically due to a herniated disc. While both conditions can cause leg pain, they originate from different locations.

  7. Prevalence: It’s estimated that the SI joint is responsible for 15-30% of chronic lower back pain cases.

  8. Lifestyle Impact: Patients with SI joint pain might find it difficult to perform certain activities, like climbing stairs, sitting for extended periods, or standing from a seated position.

  9. Anatomic Variation: Some people have anatomical variations, such as leg-length discrepancies, that can increase their risk of developing SI joint problems.

  10. Importance of Posture: Good posture and ergonomics can help in preventing and managing SI joint pain. This includes maintaining proper alignment while sitting, standing, and lifting.

Medical Treatments For SI Joint Pain In Florida

The exercises discussed in this article can be excellent ways to help improve sacroiliac joint pain. However, some people may need to consider medical treatments to find the relief they need. The medical experts at Florida Surgery Consultants can help diagnose the root cause of your SI joint pain and provide you with the care and treatment you need to recover. Medical treatment options may include:

  • Personalized stretching and strength programs
  • Physical therapy
  • Sacroiliac joint steroid injections

Florida Surgery Consultants offers SI joint steroid injections as a viable treatment to improve sacroiliac joint pain when other treatments and exercise programs have proven ineffective. The procedure is safe and non-invasive. Your surgeon will perform this procedure by injecting a steroid into the sacroiliac joint to help reduce inflammation and swelling in the area.

Speak With A Florida Neurosurgeon Today

If you are suffering from sacroiliac joint pain, the board-certified neurosurgeons at Florida Surgery Consultants can help you manage your pain. Do not wait for your pain or symptoms to get worse. Contact us today and get started on your journey to full recovery.

Call us at (888) 411-6824 or fill out the form on the right side of the page to schedule your diagnostic consultation right away.

Are these Spine Surgeries Minimally Invasive?

Yes, all these spine surgeries are.

What Health Insurances are Accepted at Florida Surgery Consultants?

Currently we are in-network with Blue Cross Blue Shield, Aetna, Medicare, Bright Health, and Cigna Health Springs plans. If you have health insurance that is not listed, please contact our office, many times we can accept patients that have plans with out of network benefits. If you were involved in a motor vehicle accident or a personal injury case we can also see you. We can also help patients with workersā€™ compensation injuries.