Dos and Don’ts for SI Joint Pain

Dos and Don'ts for SI Joint Pain

The sacroiliac joint (SI joint) is the joint of the pelvis that is between the sacrum and the ilium bones, which can be found near your hips. If you are experiencing certain kinds of hip or low back pain, you may be having pain related to your SI joint. If so, here is some information about the exercises and activities that you can do and others that you must avoid.

CLICK HERE to watch the YouTube video.

Best Exercise

#1 – Hamstring Stretch

Begin in an upright standing position, maintaining proper alignment with your head, shoulders, hips and legs. Hinge through your hips as you straighten one leg out front, pointing your toes toward the ceiling. Hold this position for 20 seconds. Then, return to the starting position and repeat the movement on the opposite leg.

hamstring stretch

Hamstring Stretch

Start with one set of 2 repetitions on each side, holding for 20 seconds. Perform the exercise in a smooth, controlled movement with a good hold at the end. The intensity is light. The purpose of this exercise is to stretch out the hamstrings.


Worst Exercise

#1 – Deadlift

Begin in an upright standing position with your legs slightly more than hip-width apart, maintaining proper alignment with your head, shoulders and hips. Bend your knees slightly and pivot through your hips to bend your upper body forward, ideally to be parallel to the floor. Raise up and repeat the movement.

deadlift

Deadlift

The SI joint is at its best when you are standing as your legs will evenly carry your body weight. As you go through this movement, the more stress you put on your SI joint. Performing poor exercise techniques, feeling fatigued or performing a high level of repetitions will also put greater stress on the SI joint, leading to irritation, pain or full-blown injury. If you go through this movement, make sure you observe the proper technique, you feel in good condition, and you perform the movement with the right level of repetitions.


Best Exercise

#2 – Calf Roll

Begin in an upright sitting position on the edge of the chair or bench with your knees bent and feet flat on the floor. Place the massage stick at the back of your calf area. Run the massage stick from the bottom of the knee to the midcalf area and back. Repeat the movement.

calf roll

Calf Roll

Start with one set of 10 repetitions on each side. Perform the exercise in a smooth, controlled movement with a quick stop at the end. The intensity is moderate. The purpose of this exercise is to loosen up the calf muscles and connecting to the hamstrings.


Worst Exercise

#2 – Single-leg Squats

Begin in an upright standing position with your legs shoulder-width apart, maintaining proper alignment with your head, shoulders, hips and legs. Place your hands on your hips. Shift all of your weight on one foot and extend your opposite leg in front of your body. Contract your core and bend your supporting knee to move into a squat position. Raise back up to return to the starting position and repeat the movement.

single-leg squats

Single-leg Squats

Performing this movement puts all of the stress on just one SI joint. Most of the time with SI joint pain, it tends to be worse on one side compared to the other, most often on the right side. Performing poor exercise techniques, feeling fatigued or performing high-level repetitions, will also put greater stress on the SI joint, leading to irritation, pain or full-blown injury. If you go through this movement, make sure you observe the proper technique, you feel in good condition, and you perform the movement with the right level of repetitions.


Exercise Modification

Wall Squats With Stability Ball

Begin by standing with your feet shoulder-width apart with the stability ball between your back and the wall. Move your legs out slightly and lean into the ball. Bring your hands in front of your body at chest-height. Engage your core and bend your knees to move into a squat position, ideally bringing your knees to a 90-degree angle. Raise up and repeat the movement.

wall squats with stability ball

Wall Squats With Stability Ball


Best Exercise

#3 – Spinal Twist

Begin in an upright sitting position on the edge of the chair or bench with your feet flat on the floor, maintaining proper alignment with your head, shoulders and hips. Engage your core and rotate your upper body to one side, holding the side of the chair with one hand for support. Return to the starting position and repeat the movement on the opposite side.

spinal twist

Spinal Twist

Start with one set of 5 repetitions on each side. Perform the exercise in a smooth controlled movement with a good stop at the end position. The intensity is light. The purpose of this exercise is to work on mobility and movement in the thoracic spine.


Worst Exercise

#3 – Driving

Driving is considered to be one of the worst human activities. Driving manual transmission vehicles, moving your leg back and forth and pressing on the clutch, gas and brake pedals lead to a lot of stress throughout the leg that carries on to the SI joint. If you are already experiencing weakness, irritation or injury in your SI joint, long driving stretches put stress on the SI joint.

driving

Driving

Be cautious and cognizant in driving if you have SI joint problem. Pull to the side of the road to stretch your legs from time to time to avoid pain and irritation on the SI joint.

Avoid the listed worst exercises if you are experiencing SI joint pain. Give the best exercises a try to seek relief from this pain.

If you are a looking for help eliminating your SI joint pain, make sure you check out our Sacroiliac Pain Solution, here!

Sacroiliac Pain Solution