If you've ever found it hard to bend over or turn at the waist, you may have a sacroiliac joint problem. In its worst form, it can involve chronic pain of the lower back, where the sacroiliac joints attach to the pelvis and spinal column. Because of the sensitive nature and, often, excruciating pain involved in problems with the sacroiliac joints, rest, physical therapy and medication are often a recommended course of treatment. There are a variety of exercises you can do for sacroiliac pain, providing the inflammation will even allow you to exercise.
Initial Expectations
Because the sacroiliac is in a region of the body that is fairly limited when it comes to motion, exercises must be designed to help loosen the muscles of the region while working on decreasing the pain and inflammation that makes it difficult to exercise in the first place. Both the back and the buttocks should be the target of any exercise campaign.
Gluteus Stretch
Lie down on your back and bend your right knee slightly. Put your left leg over the top of your right knee. Placing your right hand under the right side of your right thigh and your left hand under the left side of your right thigh, slowly pull the knee toward your chest. This will stretch the glutes. Hold each stretch for a period of 30 seconds and then repeat five times. Do this exercise three to six times a day with both legs.
Calf Stretch
To do a calf stretch, stand up placing the right leg in front of you and the left foot behind you. Place the toes of your right foot up against a door or wall, keeping your heel on the floor. Lean forward with your body so that you can feel your right calf stretching in the lower part of your leg. Hold it for 30 seconds. Repeat the stretch three times with both legs, three to six times a day.
Quadriceps Stretch
Start by standing on both feet. Bending your right knee, bring the ankle up behind you where you can grab it. Pull slowly up on the ankle, pulling your right thigh up with the ankle. Continue until you start to feel discomfort. Hold the position for 30 seconds. Once again, do this three times with both legs. Repeat the exercise three to six times a day or as often as time allows.
