Will doing a handful of sacroiliac, or SI, joint exercises several times a week counteract your lower back pain?
That might sound reasonable, since that’s where the joint is, but like everything in health and fitness, it’s not that simple.
SI joint pain and dysfunction is common in some athletes, pregnant and postpartum women (due to ligament relaxation hormones), people with unequal leg lengths, and those with specific genetic conditions that wear down the cartilage and cause inflammation.
But Glenn Babus, DO, president of Health Associates in Medicine, PC in New York, New York, believes that the amount of time we spend sitting may be the biggest culprit for SI joint pain.
“When I started, I didn’t see as many sacroiliac problems as I do today. It has increased a lot in the last 15 to 20 years,” he says.
“I see all these people sitting in front of the computer, or they just sit for hours and don’t do any type of walking,” Babus continues.
In a classic example of “move it or lose it”, underused SI joints subsequently become more vulnerable to injury, even during seemingly innocuous activities such as weekend hikes and everyday actions such than bending, reaching and lifting.
That being said, SI joint exercises and increasing daily activity is not a universal prescription for relieving SI joint pain (or any chronic pain, for that matter).
If you think you may be dealing with sacroiliac joint dysfunction, see a healthcare professional.
What is the SI articulation?
The two SI joints connect the sides of the sacrum (the lower triangle-shaped part of the spine above the tailbone) to the right and left iliac bones, which are the wing-like projections arising from the pelvic girdle.
Reinforced by ligaments, each SI joint has a limited range of motion and, according to New York-Presbyterian Hospital’s Weill Cornell Brain and Spine Centerfunctions to absorb shock and provide stability when transferring weight from the upper body to the lower body, such as when rising from a seated position or walking.
What exercises should you avoid for SI joint pain?
While doctors and physical therapists are likely to recommend SI joint exercises and movement therapy for those with sacroiliac joint dysfunction, there are some activities that generally should be avoided. by anyone with SI joint pain.
Jessalynn G. Adam, MD, CAQSM, licensed physician specializing in primary care sports medicine with orthopedics and joint replacement at Mercy Medical Center in Baltimore, Maryland, simply advises against any activity that causes pain.
“Things like running, jumping or anything where you load one side of the body can be painful,” she says.
Babus suggests that people with SI joint pain also avoid sit-ups, heavy weight lifting, contact sports, and exercises that require twisting and rotating of the hips, such as golf and tennis.
Typical “weekend warrior” activities can also be detrimental.
“Excessive bicycling or long commutes can actually cause more harm than good by putting extra pressure on the sacroiliac joints,” he adds.
SI Joint Exercises to Prevent Injuries
Adam and Babus agree that a strong core is key to preventing SI joint pain and sacroiliac joint dysfunction.
In addition to incorporating more walking (and less sitting) into your day, try adding these core-strengthening exercises to your fitness routine.
side plank
- Lie on your right side, supported on your right elbow and forearm, legs straight and stacked. Your shoulders should be positioned above your elbow with your left hand on your hip.
- Engage your core, flex your glutes, and lift your hips off the floor until your body forms a straight line from head to heels.
- Hold, then switch sides and repeat.
dog bird
- Get on all fours, with your hands directly under your shoulders and your knees directly under your hips.
- Keeping your back flat, engage your core and simultaneously extend your right arm in front of you and your left leg behind you. Keep your left foot flexed.
- Pause, then return to the starting position.
- Do equal reps on both sides.
valve
- Lie on your left side with your head resting on your left arm, your legs and hips stacked, and your knees bent at 90 degrees.
- Bring your knees forward until your feet are in line with your buttocks and place your right hand flat in front of you near your left elbow. This is the starting position.
- Keeping your feet together, engage your core as you slowly raise your right knee without tilting your pelvis or lifting your left knee off the floor.
- Hold for a second, squeezing your glutes, then lower your knee to the starting position.
- Do equal reps on both sides.
- Make it harder: Wrap a small resistance band around both legs just above your knees.
SI Joint Stretches to Relieve Discomfort
Stretching can help reduce SI joint pain, but Babus has a few caveats. “Stretching alone is not enough. You need to increase your core strength,” he says.
Additionally, he recommends including dynamic stretches (like hip swings) and cautions against stretching around a cold SI joint – always warm up first.
Hip swing
- Stand with your right hand on a wall, railing or other stable object next to you for balance and shift your weight to your right leg.
- Keeping your torso upright and your core engaged, swing your left leg forward and back, starting with a small range of motion and gradually increasing the height of each swing.
- Continue for the beat, then switch legs and repeat.
Seated figure 4
- Sit on a chair or bench and bring the outside of your right ankle to your left knee.
- Keeping your chest up, back flat, and right ankle flexed, lean forward until you feel a stretch in your right hip and lower back.
- Hold the position for a while, then repeat with the other leg.
spinal twist
- Lie on your back with your legs straight, then pull your right knee towards your chest.
- Extend your right arm to your right side and place your left hand outside your right knee.
- Keeping your right shoulder on the floor and your gaze on your right hand, use your left hand to help bring your right knee across your body towards the floor until you feel a deep stretch in your hips and lower back. back.
- Hold for a while, then switch sides and repeat.