Injury or inflammation to the sacroiliac, or SI, joint causes dysfunction that produces symptoms that are similar to sciatica. The SI joint resides where the iliac crest and sacrum meet on the back of the pelvis and lower back. Range of motions exercises can relieve pain by restoring normal joint movement, though you may need ice, cortisone injections and even bipolar radiofrequency neurotomy treatments for a particularly bad injury.
Piriformis Stretch
The piriformis stretch targets the piriformis muscle, which is deep in the buttocks and connects to the pelvis. Lie on your back and pull your right knee up toward your chest, then use your arms to angle the knee toward your left shoulder and pull it up higher. Hold for 30 seconds or more. Do three repetitions and then repeat with the left leg; do this stretch three to six times a day. Stretches for the piriformis and surrounding muscles also help prevent SI joint dysfunction from occurring in the first place.
Calf Stretch
The calf stretch targets the gastrocnemius muscle of the lower leg. Tight muscles in the back of the legs can pull on the back and cause pain. To perform a left calf stretch, place your right toes against a door and step your left leg back. Straighten the left leg and lean forward until you feel the left calf stretching. Hold for 30 seconds. Perform three repetitions. Repeat on the right leg. Do this stretch three to six times a day.
Single Knee-to-Chest Stretch
The singe knee-to-chest stretch is almost self-explanatory. This stretches the hips and lower back. Do this stretch seated or standing, if you have good balance, but you'll be able to stretch farther if you lie on your back. Then, pull your right knee toward your chest without arching your back. The left leg knee is bent with the foot flat on the floor. Gently pull the knee three or four times toward and away from you in a short, pumping motion. Switch legs. Alternate legs for a total of 10 reps per side.
Lumbar Rotation
The lumbar rotation exercises stretches the lower back, or lumbar spine. This exercise is a gentle dynamic stretch that moves the joint slowly to loosen and massage the lower back. To perform the lumbar rotation stretch, lie on your back with your knees bent. Put your feet together on the floor. Let your arms relax at your sides, and rock your legs side to side. The thighs rub together as you shift your legs. The lower back and pelvis stay in contact with the floor. Do this exercise for a straight 30 seconds.
