The sacroiliac, or SI joint, is located in your lower back above the buttocks. It consists of the sacrum, or the end of your spine, and the ilium, or pelvis. Pain in the sacroiliac region is referred to as sacroiliac joint dysfunction. Sometimes, individuals with arthritis of the SI joint develop small pieces of bone on the outside of the joint known as bone spurs. Bone spurs typically do not cause pain unless they rub against other bones or nerves. Physical therapy is often prescribed as part of the treatment plan for SI joint dysfunction. It is aimed at strengthening the muscles of the back and increasing range of motion, which is often reduced by arthritis.
Hip Adduction
Lie supine on your back and bend your knees. Place a soft ball or pillow between your legs. Squeeze the ball or pillow by pushing your legs towards one another. Hold this for a few seconds and release. Repeat 20 times.
Hip Abduction
This exercise is started in the same position as hip adduction, except a rubber resistance band is tied around your knees. Pull your legs away from each other against the band. Hold for a few seconds and release. Repeat 20 times.
Single Knee to Chest
Lie supine on your back. Place your hands around one knee and then pull your leg towards your chest. Hold for five seconds and repeat 10 times on each leg.
Piriformis Stretch
Lie supine on your back and bend both knees. Place your right leg over your left thigh just above the knee in a "figure four" position. Place your hands behind your left knee and pull your leg towards your chest. Hold for 30 seconds and repeat three times on each leg.
Prone Press Up
Lie prone on your stomach and then push your chest up off the floor using your arms. In this position, your elbows should be straight while your pelvis stays on the ground. Hold for five seconds and repeat 10 times. Slowly progress up to 30 second holds.
Lumbar Rotation
Lie supine on your back. Bend both knees and place them side by side so that they are touching each other. While keeping both feet on the ground, slowly lower both knees to your right side as far as you can go. Then bring your knees up to the starting position and pause for a second. Lower them to your left side and then return to the starting position. Do not allow your upper back to move during this exercise. Repeat 30 times on each side.
Warning
Talk to your doctor first before beginning an exercise program to find out if exercise is appropriate for you. Contact your doctor immediately if you experience numbness or tingling in your groin, buttocks or inner thighs, bowel or bladder dysfunction or difficulty walking. These are signs of a serious medical condition known as cauda equina syndrome that requires immediate medical attention.
