Simply put, if these joints are stressed or compromised, the back can be too.
Fortunately, a consistent exercise program can help.
People with lower back pain often can have difficulty finding their core muscles.
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An easy move to get you started is the pelvic tilt.
Remember to keep your abdominal muscles tight.
The exercise should start to feel more natural after a while, especially if you do it every day.
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Your body’s tissues need to be warmed up before they can be safely stressed.
Warming up is key to preventing injury.
Warming up also lets you check your pain levels.
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Notice how much pain you feel with each move and set limits for what you let yourself do.
Rest your SI joints by lying face-up on your back.
This is called lying in supine position.
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It provides a lot of back support.
It also releases excess tension in your back, which contributes to misalignment.
In the supine position, bend your knees and place your feet flat on the floor.
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You might find that this move feels OK on one side but painful on the other.
Again, the rule of thumb here is to move only within pain-free limits.
If you have to skip one of the legs, that’s fine.
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Note that this exercise may be painful for some people with weaker ab muscles.
Start in the supine position with bent knees and feet flat on the floor.
Bringing one leg down at a time is important for your safety.
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It works by triggering your adductors (inner thigh muscles).
Some people report getting short-term relief from this move.
Adduction simply means bringing the thigh closer to the middle of your body.
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you’re free to try that in a standing position.
Simply cross the leg on the painful side of your body in front of your other leg.
Do about three to five of these, but let your pain be your guide.
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Stretching this muscle group can have the same effect as adduction.
It just might be less intense.
This stretch can also release some chronic tension, which may help realign your SI joint.
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If it hurts, don’t continue.
Do up to five of these and then rest.
Repeat on the other side.
It may help to place some pillows or blankets where your knees will go when you twist.
This may offer a bit more support and help you relax excess muscle tension.
Being on your side with your knee bent behind you may stress your SI joint or knee.
The goal of these moves is to help stabilize your SI joint.
This first, low-impact exercise is known as a bridge.
Repeat these steps eight to 10 times or until you feel any pain in your SI joint or knees.
It can be used to warm up.
Repeat these steps eight to 10 times.
Repeat these steps five times or until you feel any pain or weakness in your SI joint or knees.
Take special care during this exerciseand any standing exercisesnot to lock your knees.
Always keep them slightly bent to prevent them from buckling.
That’s a great goal to work up to.
Stay focused on your pain and only allow yourself to exercise at a level you find comfortable.
Some muscle tightness is to be expected, but do not push through the pain.
In some cases, more intense medical intervention may be needed.
Summary
Sacroiliac joint stretches and strengthening exercises help to relieve pain and stiffness from SI joint instability.
It should take about three weeks of consistent exercise to feel a noticeable difference.
Other interventions may be needed.
Also skip high-impact exercises like running or jump-roping, as well as cardio machines like treadmills and stair climbers.
For some people, light and easy swimming strokes are helpful.
For others, certain strokes, such as the breaststroke and butterfly, may irritate your sacrum.
SI joint pain tends to be centered in the lower back,groin,hips, ortailbone.
Acute SI joint pain can be sparked by an accident or injury.
Chronic SI pain is commonly due to aging, arthritis, chronic illness, improper posture, and overuse.
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