Sacroiliac Joint Pain Exercises and Stretches

One of the most common causes of disability is low back pain with about 80% of the population experiencing low back pain in their lifetime. I too have experienced excruciating lower back pain which may have been caused by one of my many falls off the bicycle, sitting in front of a computer all day, or bad posture while watching TV on the couch. I was diagnosed with a mis-aligned sacrum and adjustments helped alleviate my pain.

In order to prevent a re-occurrence of my back pain, I wear a sacroiliac support belt while sitting in front of my computer and on long driving trips. I also do stretches and exercises to strengthen my sacroiliac joint.

Listed below are just a few exercises and stretches that I do daily and are also recommended by SPINE-health. These exercises are part of the PT-Helper’s exercise library.

Reminder: Please consult your physician or physical therapist before engaging in any physical activity and stop if you experience pain or discomfort.

  • Hands and Knees Balance (Bird Dog): Position yourself on your hands and knees, with arms shoulder width apart and knees slightly apart. Tighten your abdominals, raise one arm and opposite leg slowly until they are horizontal. Keep hips even and back flat. Hold. Return to starting position and relax. Repeat with opposite arm and leg.
  • Bridging: Lie on your back with both knees bent, feet flat on the floor and arms at your side. Engage your abdominal muscle then raise your hips up trying to make a straight line from shoulders to knees. Hold then lower down slowly keeping abdominals tight.
  • Seated Hamstring Stretch: Sit on the edge of a chair, one leg bent and the other leg straight with toes pointing up. Lean over the straight leg. Gently let gravity pull you forward and stretch the hamstring on the straight leg.
  • Single Knee to Chest: Lie on your back with both knees bent. Slowly bring one knee up, grab with hands and gently pull towards your chest. Hands can be under or over the front of your knee. You will feel a stretch in your lower back and buttocks.
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