The sacroiliac, or SI, joint is located between the sacrum and the ilium, which is the outer part of the pelvis on either side of the sacrum. It has limited range of motion, and allows some degree of flex and extension. It functions as a shock absorber to protect your hips and spine from injury, according to physical therapist Ron Miller, contributing writer for the Spine-Health website. Therapeutic exercises may help alleviate the pain and causes of SI joint pain.
Causes
SI joint pain is often caused by inflammation and irritation of the sciatic nerve that runs directly in front of the joint, according to Miller. This irritation and inflammation is the result of either sitting too much or lack of motion in the pelvis and spine. An improper movement pattern, such as when walking or stair climbing, can cause SI joint pain.
Corrective Exercises
Many fitness and rehab professionals use corrective exercise training to alleviate SI joint pain and other types of joint and muscle disorders. Correct exercise addresses the source and cause of the pain rather than the symptoms, even if the source is distant from the symptom, explains fitness professional Anthony Carey, author of "Pain-Free Program." It combines strengthening weak muscle groups, stretching tight or stiff joints and connective tissues, and reprogramming proper movement patterns to stop the pain from reoccurring.
Active Knee to Chest Stretch
Lie on the ground on your back with your feet on the ground about hip-width apart. Grab the back of your right leg near the knee joint, and pull it toward your chest. Do not move your opposite leg or your hip out of alignment. Hold the stretch for three seconds and let go of the leg to let it extend to the ground. Repeat the movement on both sides for two sets of 10 reps.
Press-up
Lie your stomach, hips and legs on the ground, and put your hands near your shoulders on the ground. Push your torso off the ground and keep your arms straight. Tighten your buttocks and hold the stretch for three to five deep breaths. Lower your body back down to the starting position, and perform five to eight more stretches.
References
- Spine-Health: Exercise for Sciatic Pain from Sacroiliac Joint Dysfunction
- "Pain-Free Program"; Anthony Carey; 2005
